How To Breathe When Running
Summary
TLDRThis 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
🏃♂️ 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.
👃👄 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.
Mindmap
Keywords
💡Breathing Technique
💡VO2 Max
💡Nasal Breathing
💡Mouth Breathing
💡Diaphragmatic Breathing
💡Hyperventilation
💡Rhythmic Breathing
💡Cardiovascular Fitness
💡Stress Levels
💡Experiment
💡Well-being
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
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