How To Breathe While Running | IMMEDIATE IMPROVEMENT
Summary
TLDRهذا 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
🏃♂️ 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.
📚 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.
Mindmap
Keywords
💡flow state
💡cardiovascular system
💡breathing
💡fatigued
💡efficiency
💡posture
💡hyperventilation
💡nitric oxide
💡treadmill
💡optimum
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
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