How To Breathe While Running | IMMEDIATE IMPROVEMENT

Summary

هذا الفيديو يستكشف أهمية التنفس الصحيح أثناء الركض وكيف يمكن أن يحسن أداء الجري. يُشدد على أن التنفس السليم لا يقتصر فقط على استهلاك الأكسجين وإخراج ثاني أكسيد الكربون، بل هو أيضًا إشارة للجسم للعمل بتوازن وكفاءة. يُناقش الفيديو كيف يؤدي التنفس غير الفعّال، مثل التنفس السريع أو استخدام الصدر العلوي، إلى مشاكل مثل الدوخة وقلة تدفق الأكسجين. يقدم ثلاثة أنماط تنفسية عملية لمختلف شدّات الركض، مع التأكيد على الأهمية القصوى للتنفس عن طريق الأنف لتحسين الأداء ويختتم بنصائح مستفادة من كتاب جيمس نيستر حول كيفية تحسين التنفس يوميًا.

Takeaways

• 🏃‍♂️ الجري يساعد على تحسين نظام ال心血 النابضي والعضلات ولكن التنفس هو الجزء الأكبر في تحقيق التوازن والتدفق الطبيعي أثناء الجري.
• 💨 التنفس ينقل الأكسجين إلى العضلة ويساعد على تحسين أداء الجري بشكل فعال.
• 😌 التنفس ليس فقط عن كبار الأكسجين والتخلص من ثاني أكسيد الكربون بل هو أيضًا إشارة للنظام أن يكون متوازنًا.
• 🤔 عند الضغط أو الجري بشدة، يمكن أن نتنفس بشكل غير فعال مثل التنفس السريع أو التنفس من الأنف، مما يؤدي إلى تضعيم وضعف.
• 🧘 تدريبات التنفس يمكن أن تحسنها و如同全部 التدريب، يجب البدء من خلال القدرة ثم العمل ببطء لتحسين أداء التنفس.
• 👃 يجب أن نتنفس عبر الأنف قدر الإمكان أثناء الجري لأسباب مثل تحسين الرطوبة والتنظيف والاستخدام الفعال للجهاز التنفس الدخني.
• 🕊️ التنفس بشكل أبطأ وعمق من خلال الأنف قد يساعد على إطلاق الأكسيد النيتروس الнуتري للنظام، مما يزيد من استيعاب الأكسجين.
• 📈 استخدام ثلاثة أنماط للتنفس أثناء الجري: التنفس البطيء والبطيء، التنفس السريع والبطيء، والتنفس السريع والسريع للاستخدام في مختلف مستويات الجهد.
• 💡 التأكد من ال jadxان الصحيح قبل التفكير في التنفس الصحيح حيث يتيح الوضع الرأسي الصحيح والعضلات المرتقبة الهواء الصحيح.
• 📚 من خلال كتاب جمس نستر، نتعلم أن التنفس من خلال الأنف طوال اليوم وبطء التنفس بشكل أعمق يمكن أن يساعد على تحسين التبادل الأكسجيني وتحسين أداء الجسم.
• 🎥 في النهاية، يوصى بمشاهدة مقطع فيديو آخر من نات حيث يعرض بعض التقنيات الأخرى لتعزيز الطاقة والإنتاجية اليومية بما في ذلك معلومات عن التنفس.

Q & A

Why is proper breathing important while running?

Proper breathing is crucial for delivering oxygen efficiently to the muscles, which helps prevent fatigue and improves running performance.

How does breathing affect the body's performance?

Breathing is not just about oxygen intake and carbon dioxide release; it signals the body to maintain balance, leading to better performance on a balanced platform.

What are the consequences of inefficient breathing during high-intensity activities?

Inefficient breathing, such as hyperventilation or mouth breathing, can lead to dizziness, lightheadedness, and reduced oxygen flow to muscles and the brain.

How can breathing be trained to enhance performance?

Breathing can be trained by starting with capacity breathing and gradually working up to improve breathing performance over time.

Why is nose breathing recommended while running?

Nose breathing helps humidify and filter the air, engages the diaphragm more effectively, and can release nitric oxide, improving oxygen uptake by up to 18%.

What is the first practical breathing pattern suggested for running?

The first pattern is slow inhalation and exhalation, which can be used during slow recovery or long-distance runs to maintain balance and check breathing efficiency.

How does the second breathing pattern work?

The second pattern involves quick inhalation through the nose for two steps, followed by a slower exhalation over four steps, suitable for up-tempo workouts or pacing between 10k and half marathon race pace.

What is the fast and fast out breathing pattern used for?

The fast and fast out pattern is reserved for high-intensity, short, sharp reps or tempo sessions to maintain balance during intense efforts.

What are the two top tips for improving breathing from the book by James Nestor?

The tips are to inhale through the nose during easy activities and to breathe slower and deeper, aiming for eight to ten breaths per minute instead of the normal 12 to 15.

How does posture affect breathing while running?

Maintaining an upright posture with shoulders down and head on top of the spine allows for correct breathing by opening the airways and facilitating efficient oxygen exchange.

Outlines

00:00

🏃‍♂️ Optimal Breathing for Enhanced Running Performance

This paragraph discusses the importance of proper breathing techniques in achieving a flow state during running. It emphasizes that efficient breathing is crucial for delivering oxygen to muscles and maintaining a balanced system. The speaker introduces the concept of breathing in harmony with the cardiovascular and muscular systems to improve running performance. The paragraph also highlights the negative effects of poor breathing patterns, such as hyperventilation and dizziness, and suggests that breathing can be trained and enhanced. The speaker advocates for nose breathing during runs to increase efficiency and mentions the benefits of releasing nitric oxide through nasal breathing. Finally, the paragraph introduces three practical breathing patterns for different running intensities to improve mindfulness and overall performance.

05:05

📚 Breathing Techniques and Tips from Expert Sources

The second paragraph focuses on practical tips for improving breathing habits based on insights from a book by James Nestor. It stresses the importance of inhaling through the nose, even during rest, to maintain health and compares mouth breathing to drinking from a dirty pond. The speaker also encourages slowing down breathing to allow for more efficient oxygen exchange, aiming for eight to ten breaths per minute instead of the normal rate. The paragraph concludes with a recommendation to watch another video for more energizing breathing techniques and ends with a call to action for viewers to be kind and compassionate.

Keywords

💡flow state

Flow state refers to a mental state in which an individual is fully immersed in an activity, experiencing heightened focus and concentration. In the context of the video, achieving a flow state during running is crucial for optimal performance, and proper breathing is emphasized as a key factor in reaching this state.

💡cardiovascular system

The cardiovascular system is the body's network for circulating blood and delivering nutrients and oxygen to cells, as well as removing waste products. In the video, it is noted that running improves the efficiency of the cardiovascular system, which in turn enhances overall running performance.

💡breathing

Breathing is the process of inhaling oxygen and exhaling carbon dioxide, which is essential for life. In the context of the video, proper breathing techniques are discussed as a means to enhance running performance by efficiently delivering oxygen to muscles.

💡fatigued

Fatigue is a feeling of extreme tiredness or exhaustion, often resulting from physical or mental exertion. The video addresses how improper breathing can lead to fatigue during running, and it offers techniques to avoid this state and maintain performance.

💡efficiency

Efficiency refers to the optimal use of resources with minimal waste. In the context of the video, breathing efficiency is about effectively using oxygen and managing carbon dioxide levels to support the body's needs during running.

💡posture

Posture is the way a person stands, sits, or moves, which can significantly impact breathing. The video emphasizes the importance of maintaining proper posture to facilitate correct breathing, especially during running.

💡hyperventilation

Hyperventilation is rapid or deep breathing that results in lower than normal levels of carbon dioxide in the blood. The video explains that hyperventilation, often caused by stress or high-intensity activities, can lead to dizziness and reduced oxygen flow to muscles and the brain.

💡nitric oxide

Nitric oxide is a molecule that helps to relax and widen blood vessels, improving blood flow and oxygen delivery to muscles. In the video, it is mentioned that breathing in through the nose can release nitric oxide, enhancing oxygen uptake and potentially improving running performance.

💡treadmill

A treadmill is a fitness machine designed for running or walking indoors. In the video, the treadmill is used as a tool to demonstrate practical breathing patterns that can be applied at different intensities of running.

💡optimum

Optimum refers to the most favorable or ideal condition. In the context of the video, aiming for an optimum breathing rate, slower and deeper than the average, is suggested for better oxygen exchange and overall health.

Highlights

Running without proper breathing can interrupt the flow state and lead to fatigue.

Improving cardiovascular and muscular systems through running is enhanced by correct breathing.

Breathing efficiently delivers oxygen to muscles and is crucial for performance.

Breathing is not just about oxygen intake and carbon dioxide release; it also signals balance for optimal system performance.

Stress and high-intensity activities can lead to inefficient breathing patterns like hyperventilation and mouth breathing.

Breathing can be trained and enhanced to improve overall performance.

Breathing through the nose while running is recommended for better air humidification, filtration, and diaphragm engagement.

Nasal breathing can release nitric oxide, improving oxygen uptake by up to 18%.

Three practical breathing patterns for different running intensities are discussed to improve efficiency and performance.

Posture is linked to the ability to breathe correctly; maintaining an upright posture allows for proper breathing.

The first breathing pattern involves slow inhalation and exhalation over four to six steps, suitable for recovery or long, slow runs.

The second pattern is quick inhalation through the nose for two steps, followed by a slower four-step exhalation, ideal for up-tempo workouts.

The third pattern, fast and fast out, is for high-intensity, short, sharp reps or tempo sessions.

Inhalation should be through the nose during easy activities to maintain healthy breathing habits.

Aim for deeper, slower breathing, targeting eight to ten breaths per minute for optimal health and efficiency.

Breathing through the mouth is compared to drinking from a dirty frog pond, highlighting the importance of nasal breathing.

Transcripts

if you run and don't breathe right you interrupt  your system from getting into that flow state  

in more ways than one how do you run without  becoming fatigued well obviously you run the  

more you run the better your cardiovascular system  and your muscular system work in harmony to move  

you forward in that running motion but a  massive part of that is the breathing the  

breathing delivers oxygen to the muscle so how do  we breathe correctly and move that oxygen to the  

muscles in a more efficient manner and ultimately  improve running performance breathing is way more  

than getting oxygen in and putting carbon dioxide  out it's a signal to our system to be balanced and  

our system performs way better from a balanced  platform if you're enjoying this information  

please help us get this wellness information out  to more people by subscribing to the channel it  

really helps us coach us out correct breathing  creates a balanced platform to launch performance  

not only in running but in every day life now  when we get stressed in life and during high  

intensity run sessions we breathe and efficiently  so we breathe too fast we hyperventilate we use  

inefficient patterns like upper chest we gulp in  air through our mouth we blow off too much co2 too  

much carbon dioxide this contributes to dizziness  lightheadedness it squeezes the blood vessels  

which diminishes oxygen flow to the muscles and  the brain now we can change all that breathing can  

be trained and enhanced but like all training we  have to start within capacity and then gradually  

work up to improve our breathing performance we  need to breathe in our nose as much as possible  

when we're running this helps humidify the air  filter the air and also helps engage the diaphragm  

more so therefore your breathing is going to  be more efficient we have to breathe a little  

bit more slowly a little bit deeper and definitely  using that nose there have been some studies that  

have shown that if you breathe in your nose you  actually release nitric oxide into the system via  

the sinuses which further improves oxygen uptake  by up to 18 so let's go over three practical  

breathing running patterns that we can use at  different intensities of our run to help us be  

more mindful of our breathing we're just going to  improve efficiency and ultimately performance so  

let's head to the gym and hop on the treadmill  and give it a go you coming now make sure you  

stay to the end of the practical run breathing  tips for some life-changing breathing information  

that i gleaned from this fantastic book so we  really want to go over some breathing patterns  

and these are the ones you can use practically  when you're running it's really important though  

to realize that your posture and your ability  to breathe correctly are linked so before you  

start thinking about the breathing make sure your  posture is right so it's upright shoulders down  

head immediately on top of that spine so that  upright posture is going to allow the correct  

breathing so the first breathing pattern is simply  to slow and slow out so this can be used on your  

slow recovery runs or even your long distance slow  runs so i don't expect you to be able to do this  

breathing pattern all the time but it's good to  check in and just see how you are and how balanced  

your breathing is so with this you breathe in  for four or six steps and then breathing out

for four to six steps so it's just like this

it's really good to check in and just  make sure that you're nice and balanced  

now the next breathing pattern is more  of a fast and slow out so breathing quite  

quickly in your nose for maybe two steps  and exhaling over around four steps so you  

want to use this breathing pattern sort of  your more up tempo workout so it's the pace  

between 10k and your half marathon race  pace i'll give you a demonstration so

that's a really nice way to maintain  that balance with that up tempo workout  

now the last breathing pattern fast and fast out  so you want to save this for the higher intensity  

short sharp reps all those  tempo sessions so it's like this

so i put the treadmill up that's sort of  18 kilometers an hour so 11 miles an hour  

really work on that fast and fast out

now as promised i really wanted to share with  you two top tips that i got from this excellent  

book by james nester so the first one is to  make sure that we're inhaling through our nose  

throughout the day with just easy activities  making sure that you stop and check and make sure  

you're not breathing through your mouth there's  a fantastic native american saying that suggests  

that breathing through your mouth compared  to your nose it's like drinking water from a  

dirty frog pond compared to drinking water that's  distilled and pure it's that bad for your health  

and the second tip breathe a little bit slower  a little bit deeper so slow that breathing down  

and make them full breaths this gives your  body your system more chance to efficiently  

get that oxygen exchange going so rather than  12 to 15 breaths per minute which is considered  

normal look at that maybe eight to ten breaths a  minute never compare yourself to normal because  

normal is a sick society try and aim for optimum  so slow that breathing down so thanks for watching  

if you want a little bit more information on  breathing this video from nate has some great  

ways to energize your day including some breathing  information so check this out now so please go out  

and earn your miles champion compassion be  kind and i'll catch you on the next video