How To Breathe While Running | IMMEDIATE IMPROVEMENT

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

Channel: The Run Experience

Views: 1,225,843

Keywords: the run experience, running training, distance running tips, how to run faster, beginner running, half marathon, distance running, trail running, 5k

Id: L_vZjikr5Ew

Length: 6min 43sec (403 seconds)

Published: Wed Oct 13 2021