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.