Breathing Techniques for Running

Summary

In this video, Danny May presents four distinct breathing techniques tailored for runners, emphasizing the importance of breath as a vital energy source. Each technique, categorized from Gear 1 (easy nasal breathing) to Gear 4 (intense mouth breathing for sprints), aligns with different running intensities. Danny explains how proper breathing can enhance oxygen efficiency and carbon dioxide release, ultimately improving running performance. He encourages runners to incorporate these techniques into training scenarios like tempo runs, long easy runs, and races, highlighting the benefits of consistent practice for achieving optimal results.

Takeaways

• 😀 Breathing is essential for running performance, often overlooked compared to fuel sources like glucose.
• 😀 Each breathing technique has a specific purpose and is suited for different running efforts.
• 😀 Gear 1 involves full nasal breathing, ideal for easy training runs to improve oxygen efficiency.
• 😀 Gear 2 adds pauses to nasal breathing, tricking the brain into feeling more oxygen intake.
• 😀 Gear 3 introduces mouth exhalation, useful for expelling carbon dioxide during increased effort.
• 😀 Gear 4 is for all-out sprints, combining nasal inhalation with rapid mouth exhalation for peak performance.
• 😀 Consistent practice of Gear 1 and Gear 2 can significantly enhance running endurance and efficiency.
• 😀 The transition between gears should be smooth; use Gear 3 briefly before returning to lower gears.
• 😀 Different running scenarios (tempo runs, long easy runs, races) require strategic application of breathing techniques.
• 😀 Regularly applying these techniques can lead to improved running speeds and longer distances.

Q & A

What are the four breathing techniques mentioned in the video?

The four breathing techniques are Gear 1 (nasal breathing), Gear 2 (nasal breathing with pauses), Gear 3 (inhaling through the nose and exhaling through pursed lips), and Gear 4 (all-out effort breathing).

Why is nasal breathing emphasized in Gear 1?

Nasal breathing stimulates nitric oxide receptors in the nasal cavity, which enhances oxygen efficiency and delivery to the tissues.

What is the purpose of adding pauses in Gear 2?

Adding pauses in Gear 2 tricks the brain into feeling like it's receiving extra breaths while maintaining a consistent breathing direction.

How should Gear 3 be used during a run?

In Gear 3, you should inhale through the nose and exhale through pursed lips for short bursts, using it as a 'purge' to expel excess carbon dioxide when needed.

When is Gear 4 typically used?

Gear 4 is used for all-out sprints or maximum effort scenarios, such as during races, and not during training runs.

How can the breathing techniques improve running performance?

Using the appropriate breathing techniques helps optimize oxygen intake and carbon dioxide expulsion, which can enhance speed and endurance.

What is the recommended approach for a tempo run?

For a tempo run, start in Gear 1, move to Gear 2 as needed, and only use Gear 3 when absolutely necessary, returning to Gear 2 afterward.

Why might beginners find nasal breathing challenging?

Beginners may struggle with nasal breathing because they might not be accustomed to using it consistently during their runs.

What resources are offered for further breath education?

The video creator offers an online breath technique training program with over 60 different breathing techniques and a free breath awareness program.

How can viewers engage with the content or provide feedback?

Viewers are encouraged to comment on their experiences with the breathing techniques, like the video, subscribe to the channel, and share it with friends.