Runners should warm up carefully, maintain a suitable speed, and breathe flexibly through the nose and mouth so that the lungs and respiratory system work better.
Several factors can affect breathing during exercise, including weather, asthma, fitness level and exercise intensity. Running is a simple exercise that can improve physical and mental health. However, new runners may encounter some problems such as shortness of breath, panting, and not knowing whether to breathe through their nose or mouth. At this time, the cardiovascular and respiratory systems need time to get used to adjusting the breathing rate accordingly. Here are some ways that may help.
Warm up to warm your lungs
A proper warm-up helps increase heart rate and increase blood circulation, loosening muscles so the diaphragm can work better. Besides chest exercises, yoga is also a suitable form of warm-up. Child pose, cobra pose, and cow pose all promote easier breathing.
Breathe deeply and evenly
Breathing is a fundamental activity that provides oxygen to cells while removing carbon dioxide. When jogging, the body needs more oxygen to maintain increased physical activity. At this time, deep and regular breathing provides oxygen-rich blood to working muscles. This amount of oxygen is necessary for cellular respiration, creating energy for muscle contraction.
When you exhale, the body releases carbon dioxide. Regular breathing ensures the removal of waste products, helping to reduce muscle tension, stress and discomfort. Deep breathing also contributes to calming the nervous system, leading to a slower heart rate, which is beneficial for people with high blood pressure.
Maintain running posture
Maintaining good posture and proper running form can strengthen core strength, relieve pressure, and help runners breathe easier. You should run with a neutral head and neck position, eyes forward, chin tucked in as you move. Run with a slight forward lean while your shoulders should stay balanced and naturally relaxed.
Breathe flexibly through your nose and mouth
Breathing solely through the nose or mouth may not make optimal use of lung capacity, leading to less oxygen during exercise. Instead, inhale through both your nose and mouth to get the most oxygen. When running, breathe in through your nose and mouth according to your footsteps to regulate your breathing. Exhale through your mouth to quickly release carbon dioxide.
Practice breathing exercises
Diaphragmatic breathing also known as abdominal breathing, promotes use of the diaphragm, a large muscle located under the lungs, to inhale and exhale. This type of breathing is often recommended to reduce stress, increase lung capacity, and overall health.
Do this by sitting or lying in a comfortable position. Place one hand on your chest, the other on your stomach. Inhale slowly and deeply through your nose. When you inhale, focus on the feeling of your abdomen rising, not your chest. Exhale slowly through your mouth, drawing your belly in. Count to four as you inhale and from four to one as you exhale. Repeat this process for a few minutes.
Box breathing is a technique that includes steps such as inhaling, then holding your breath, exhaling and pausing for a second before inhaling again. It is commonly used to reduce stress, anxiety and improve concentration.
To practice box breathing, start by sitting in a comfortable position. Inhale slowly, deeply through your nose, counting to 4. Hold your breath for 4 seconds and then exhale slowly through your mouth, for another 4 seconds. Finally, hold your breath for 4 seconds before repeating the cycle.
Certain health conditions asthma, chronic obstructive pulmonary disease, emphysema and bronchitis cause a feeling of shortness of breath when running. People who often have difficulty breathing or wheezing accompanied by dizziness, fainting or disorientation during exercise should see a respiratory doctor early.