How To Breathe When Running

Summary

This video delves into the science of breathing and its significant impact on running performance. It explores the benefits of nasal breathing, such as improved diaphragmatic function and reduced risk of hyperventilation, and contrasts it with mouth breathing. The video challenges viewers to test their heart rates during nose and mouth breathing while running, suggesting a combination of both for optimal performance. It also introduces diaphragmatic breathing for efficiency and rhythmic breathing for control, offering practical exercises to enhance these techniques.

Takeaways

• 🏃‍♂️ Breathing technique is crucial for runners as it can significantly impact performance.
• 👃 Nasal breathing enhances diaphragmatic function and nasal microbiome, filtering air before it reaches the lungs.
• 👄 Mouth breathing can lead to hyperventilation due to low levels of carbon dioxide in the blood.
• 🌬️ A balanced approach of nasal inhalation and mouth exhalation is recommended for most running scenarios.
• 🔍 Experimenting with different breathing techniques can help determine what works best for an individual.
• 📈 Breathing through the nose while running can help maintain a steady pace and prevent running out of breath.
• 💓 Proper breathing can lead to lower blood pressure, reduced heart rate, and improved stress levels.
• 🏋️‍♀️ Diaphragmatic breathing, or abdominal breathing, is the most efficient way to take in oxygen while running.
• 🧘‍♂️ Practicing diaphragmatic breathing regularly can make it more natural and beneficial during runs.
• 🎯 Rhythmic breathing, counting inhales and exhales, can help control breathing patterns and enhance running performance.

Q & A

What is the significance of proper breathing for runners?

Proper breathing can significantly impact running performance by improving cardiovascular fitness, reducing blood pressure, heart rate, and stress levels, and improving sleep and overall well-being.

How does breathing correctly affect VO2 max?

Correct breathing improves oxygen supply to muscles during exercise, which is crucial for enhancing VO2 max, a key indicator of cardiovascular fitness.

What is the difference between nose breathing and mouth breathing when running?

Nose breathing improves diaphragmatic function and enables the nasal microbiome to filter the air, reducing the risk of hyperventilation. Mouth breathing, especially during high-intensity workouts, allows for quicker inhales and exhales.

What is the recommended breathing technique for most running situations?

The recommended technique is to breathe in through the nose and exhale through the mouth, especially during slower runs.

What is the role of the nasal microbiome in breathing?

The nasal microbiome is a collection of microorganisms that clean and filter the air before it reaches the lungs, which is beneficial during nose breathing.

How can breathing patterns affect heart rate during running?

Breathing through the mouth while running can increase heart rate, while nose breathing can help maintain a more stable heart rate.

What is diaphragmatic breathing and why is it efficient?

Diaphragmatic breathing, also known as abdominal or belly breathing, allows for full lung capacity usage, taking in more oxygen and facilitating a more efficient exchange of gases, which can slow down breath and heart rate.

Why is it difficult to maintain diaphragmatic breathing during intense running?

Diaphragmatic breathing requires a relaxed core, which is hard to achieve during intense running where shallow breathing often takes over to sustain the pace.

How can runners practice diaphragmatic breathing outside of running?

Runners can practice by lying on the floor with a light object on their stomach, taking slow deep breaths, and observing the object's rise and fall.

What is rhythmic breathing and how can it help runners?

Rhythmic breathing is a mindful skill where runners count their inhales and exhales in a pattern to control their breathing, which can help maintain a steady pace and reduce stress.

What is the 'clamberry' challenge mentioned in the script?

The 'clamberry' challenge is an activity where participants run down Snowden as many times as possible in 24 hours, mentioned as a separate challenge in the video.

Outlines

00:00

🏃‍♂️ Breathing Techniques for Enhanced Running Performance

This paragraph discusses the critical role of breathing in running performance. It emphasizes that while breathing is a basic bodily function often overlooked, mastering it can significantly impact one's running capabilities. The video aims to educate viewers on the science of breathing and how to improve it to enhance their running experience. The narrator highlights that proper breathing can lead to a range of health benefits, including lower blood pressure, reduced heart rate, decreased stress levels, improved sleep, and an overall sense of well-being. It also touches on the connection between correct breathing and improved VO2 max, a key indicator of cardiovascular fitness. The video suggests experimenting with different breathing techniques, such as nasal and mouth breathing, to find what works best for the individual.

05:01

👃👄 The Science Behind Nasal and Mouth Breathing

The second paragraph delves into the specifics of nasal and mouth breathing. It explains that nasal breathing can improve diaphragmatic function and support the nasal microbiome, which filters and cleans the air before it reaches the lungs. This type of breathing also reduces the risk of hyperventilation, a condition caused by excessive mouth breathing. The video then presents a challenge where the participants run a lap using only nasal breathing and another lap using only mouth breathing to compare the effects on heart rate. The results show that mouth breathing increases heart rate more significantly. The paragraph also introduces the concept of diaphragmatic breathing, which is the most efficient way to take in oxygen while running, allowing for a full lung capacity and a slower, more controlled breathing pattern. However, it acknowledges that this type of breathing requires a relaxed core, which can be difficult to achieve during high-intensity runs. The video suggests practicing diaphragmatic breathing regularly to make it more natural and introduces rhythmic breathing as a mindful skill to help control breathing during runs.

Keywords

💡Breathing Technique

Breathing technique refers to the method by which an individual inhales and exhales air. In the context of the video, it is emphasized as a crucial aspect of running performance. The video suggests that learning how to breathe correctly can significantly enhance one's running ability. It is mentioned as a 'Game Changer', indicating its importance in improving athletic performance.

💡VO2 Max

VO2 Max is a measure of the maximum volume of oxygen an individual can utilize during intense exercise. The video explains that proper breathing can improve one's VO2 Max, which is a key indicator of cardiovascular fitness. By increasing the oxygen supply to muscles during exercise, it can help individuals get fitter and enhance their running performance.

💡Nasal Breathing

Nasal breathing is the act of inhaling and exhaling through the nose. The video suggests that nasal breathing improves diaphragmatic function and enables the nasal microbiome to filter and clean the air before it reaches the lungs. It also reduces the risk of hyperventilation, which is associated with excessive mouth breathing.

💡Mouth Breathing

Mouth breathing is the act of inhaling and exhaling through the mouth. The video discusses mouth breathing in contrast to nasal breathing and suggests that it can lead to hyperventilation due to lower levels of carbon dioxide in the blood. However, it also implies that a combination of both nasal and mouth breathing might be beneficial, especially during high-intensity workouts.

💡Diaphragmatic Breathing

Diaphragmatic breathing, also known as abdominal or belly breathing, is a type of deep breathing that engages the diaphragm muscle. The video describes it as the most efficient way to take in oxygen while running, allowing for a full lung capacity and a slower heart rate. However, it requires a relaxed core, which can be challenging during high-intensity runs.

💡Hyperventilation

Hyperventilation is a condition where a person breathes too quickly or too deeply, leading to low levels of carbon dioxide in the blood. The video mentions that nasal breathing can reduce the risk of hyperventilation, which is often caused by excessive mouth breathing.

💡Rhythmic Breathing

Rhythmic breathing is a mindful skill that involves counting inhales and exhales in a specific pattern. The video suggests using rhythmic breathing to control one's breathing while running. It can be synchronized with steps, such as inhaling for four steps and exhaling for four steps, to help regulate breathing during a run.

💡Cardiovascular Fitness

Cardiovascular fitness refers to the ability of the heart, blood vessels, and lungs to effectively use oxygen during exercise. The video links proper breathing to improved cardiovascular fitness, as it enhances the oxygen supply to muscles, which is vital for endurance and performance in running.

💡Stress Levels

Stress levels refer to the degree of mental, physical, or emotional strain or pressure one experiences. The video implies that proper breathing techniques can reduce stress levels, contributing to an overall sense of well-being. This is in line with the broader theme of how breathing impacts not just athletic performance but also general health.

💡Experiment

In the context of the video, an experiment is conducted to compare the effects of nasal and mouth breathing on heart rate during running. This practical demonstration serves to illustrate the immediate physiological impact of different breathing techniques, providing viewers with tangible evidence of their effects.

💡Well-being

Well-being encompasses an individual's overall health and happiness. The video suggests that proper breathing techniques can lead to improved well-being by reducing stress, lowering blood pressure, and enhancing sleep quality, in addition to boosting athletic performance.

Highlights

Breathing can have a massive impact on your running performance.

Learning to breathe correctly can be a game changer for runners.

Proper breathing technique can lead to lower blood pressure, reduced heart rate, and reduced stress levels.

Improving breathing can enhance sleep and overall well-being.

Breathing is associated with improving your VO2 max, a key indicator of cardiovascular fitness.

Nose breathing improves diaphragmatic function and enables the nasal microbiome to filter the air.

Nasal breathing can reduce the risk of hyperventilation caused by low carbon dioxide levels.

The ideal breathing pattern for running is to inhale through the nose and exhale through the mouth.

Experimenting with nasal and mouth breathing can help determine what's best for an individual.

Diaphragmatic breathing, or abdominal breathing, is the most efficient way to take in oxygen while running.

Diaphragmatic breathing allows for a full exchange of oxygen and carbon dioxide, slowing down breath and heart rate.

Rhythmic breathing is a mindful skill that can help control breathing while running.

Inhaling and exhaling for a certain number of steps can help regulate breathing during a run.

Shallow breathing often takes over during sprints or high-intensity interval training.

Practicing diaphragmatic breathing regularly can make it more natural, especially during running.

A simple exercise to practice diaphragmatic breathing involves lying on the floor with a light object on the stomach.

The video includes a breathing challenge where participants run a lap with nose breathing and another with mouth breathing.

The challenge shows that mouth breathing increases heart rate more than nose breathing.

The video concludes with a suggestion to practice rhythmic breathing and diaphragmatic breathing for better running performance.

Transcripts

foreign

for granted it's just something we do

right

it's a little bit more important than

that breathing can have a massive impact

on your running performance and if you

learn how to breathe correctly it

connecting the absolute Game Changer so

if you're a nose breather or a mouth

breather or not really sure where you

stand this video is going to tell you

the science behind breathing and what

you can do to improve your breathing as

you're racking up those miles while

breathing is a basic bodily function

though we're unlike to think about on a

day-to-day basis it's definitely

something to think about if you want to

improve as a runner I couldn't agree

more with a proper breathing technique

in place you'll start seeing

improvements in many aspects of both

your running and your overall life with

key indicators such as lower blood

pressure reduced heart rate reduce

levels of stress improve sleep and a

better overall sense of well-being

proper breathing is also associated with

improving your VO2 max which is a key

indicator of your level of

cardiovascular fitness by improving

oxygen supply to all of your muscles

during exercise an eye full on would

welcome any opportunity to get fitter

I'm gonna go for a run as she's getting

fit let me get fit with her so do you

breathe for your nose or your mouth when

you're running or have you never really

noticed

need to debate which one's better I was

supposed to actually have their benefits

what do you think though well let's

start with nose breathing uh when your

nose breathe you tend to improve your

diaphragmatic function and it also

enables your nasal microbiome what that

is is just a collection of

microorganisms that sit or live inside

your nose that will clean and filter the

air before it reaches your lungs in

addition to this nasal breathing can

also reduce the risk of hyperventilation

which is caused by low levels of carbon

dioxide in your blood and that's

normally due to excessive mouth

breathing if you want to hear more about

sprinting or higher intensity workouts

click the video here

well the secret or The Sweet Spot is

actually to breathe in through your nose

and to Exhale through your mouth

the majority of the time especially on

your slower runs but we know everybody

is different so maybe experiment with

nasal breathing and mouth breathing to

see which one is right for you yes ready

for a little experiment stop let's go

just don't try this at home

okay so time for a quick breathing based

challenge when we be fast our heart rate

increases so let's see what happens to

our heart rate when we both run one lap

of this track exclusively with nose

breathing and then exclusively with

mouth breathing the question is who do

you think is about a nasal breather and

who do you think is a better mouth

breather let us know in the comments

down below so first up nose breathing

we've seen people tape up their mouth

with this tape when they sleep to stop

them snoring but will it help us breathe

through our nose when we're running

let's see I don't really snore when I

run really yeah that's what you do

you're putting the tape on your lips all

right don't rip off my mustache though

please don't wax don't wax the Tash I

need it you may no longer speak

oh God the whole Beard's gonna come off

sort it

I think everyone needs a combination of

both when you're sprinting especially to

get like short quick inhales and like

short sharp exhales but no in for your

nose out for your mouth would they say

that's the best but I just don't know

no one sec one sec

[Music]

I just feel like that was like a lot

more relaxed

sorry surprised

but then it got to the end of it almost

felt like then I just needed to breathe

into my mouth

so like

I feel like I was running out of auction

but obviously I wasn't there

I don't know I think it really shows it

we really use a combination of both

mouth and nose because I was kind of

fine using my nose for most of it

and then

got to the point of the end that I just

thought I need to breathe in her mouth

combination of both

[Music]

Okay so we've just done nose breathing

and now our hearts are back down to

normal and we're about to attempt lap

number two we're gonna do mouth

breathing how are you feeling Jess I'm

ready yeah let's do this let's go ah

wait there's a wasp on my peg

he looks like he's running so cautiously

I realize when I run

I breathe in through my nose and exhale

through my mouth so when I couldn't I

tried one breath in they stopped it and

I just it was gonna pass out

how was it

so much harder than running without it

my heart race

so you look great anyway thank you so

much I think there's a new look yeah

this is not this is yeah I'm not looking

forward to that one your turn oh thanks

[Music]

that I think when I'm running because

I'm definitely a mouth breather but

obviously breathing through my nose a

bit more than I think so I must kind of

maybe inhale a bit more with my nose

than I originally thought and then out

through my mouth

oh

that was hard

155.

oh take this off my nose now

what was harder for you

they were both equally

yeah yeah the end of the mouth breathing

at the end of the mouse tape yeah was

the hardest straight nose okay yeah I

think just the end of it I just felt so

faint with the Peg and I couldn't yeah I

literally couldn't get around that

corner wow dying interesting stuff yeah

they are like thorough scientific

experiment today with our participant

value of two shows that's mouth

breathing makes your heart rate go

higher

[Music]

foreign

foreign

back to the real science the diaphragm

breathing from the diaphragm also known

as abdominal or belly breathing is the

most efficient way to taking oxygen when

you run with diaphragmatic breathing

you're able to use a full capacity of

your lungs to take in more oxygen and

also hold it there for longer since it's

a full exchange of oxygen as your

incoming oxygen comes in it is exchanged

with the outcoming carbon dioxide going

out this means it can help to slow down

your breath and heart rate and even

reduce or stabilize your blood pressure

however diaphragmatic grieving requires

a relaxed core which is virtually

impossible to do while running

especially at intensities such as these

so

let me catch my breath so for Sprint

sessions or any interval training that

you are doing sure shallow breathing

will take over to sustain you for these

paces

it's a great idea to practice your

diagnatic breathing more regularly so it

becomes more natural especially when

you're running a simple exercise you can

do is to lie on the floor completely

relax with a light object on your

stomach take very slow deep conscious

breaths in and out and watch how the

object Rises and falls on your stomach

and that there is your diaphragmatic

breathing

have you got rhythm yep yep I'm not

talking about that kind of Rhythm

rhythmic breathing is a mindful skill

that you can adopt to help you take

control of your breathing while running

it's basically counting for a certain

number of inhales and exhales following

a certain pattern that suits you for

example you could try inhaling for a

certain number of counts and then

exhaling for that same number so

if you don't like doing counseling you

can do it to your steps you can inhale

for four steps

and exhale for four steps

just like that

if you thought our breathing challenges

weren't quite enough why not check us

out clamberry come down Snowden as many

times as possible in 24 hours Check out

that video right here to see us at our

Peak