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       #Post#: 93--------------------------------------------------
       How to Breathe While Running？
       By: LightMove Date: December 29, 2021, 3:52 am
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       Do you know how to breathe while running?
       Many beginner runners soon find themselves out of breath. This
       usually means they are moving too fast. But it can also be
       caused by inefficient breathing while running.
       Your breathing is critical, especially when you're running,
       which can cause you to feel short of breath. To maximize your
       performance, you must adjust your breathing and make appropriate
       improvements.
       [img]
  HTML https://cdn.shopify.com/s/files/1/0591/6911/2242/files/jenny-hill-Io2Zgb3_kdk-unsplash_480x480.jpg?v=1640770045[/img]
       Photo by Jenny Hill on
       Unsplash
       Why does it feel difficult?
       Strenuous exercise such as running causes your muscles and
       respiratory system to work harder than usual. You need more
       reliable sources of oxygen and have to remove the buildup of
       carbon dioxide, which makes breathing harder.
       Your breathing quality can be an indicator of your fitness level
       or how much your body responds to the speed and intensity of
       your run. If you work too hard or more than you can handle, you
       may experience shortness of breath, wheezing, or tightness in
       your chest.
       [img]
  HTML https://cdn.shopify.com/s/files/1/0591/6911/2242/files/philip-strong-SQvRd2EVqLM-unsplash_480x480.jpg?v=1640770315[/img]
       Photo by Philip Strong on
       Unsplash
       Deep belly breathing vs. shallow chest breathing
       When running, you should use deep belly breathing (or diaphragm
       breathing) as it is more efficient and vo2 Max (maximal oxygen
       uptake) than shallow chest breathing. The air you breathe in
       stays in your lungs for only a short time, preventing full air
       exchange. This reduces the amount of oxygen you take in. Poor
       breathing technique is often the reason people get those
       horrible side slits when they run.
       Deep belly breathing, on the other hand, is a more efficient
       running breathing technique because it uses the capacity of the
       entire lungs. The air you breathe in also travels down to the
       lower part of your lungs, where it stays longer. This will
       increase your oxygen intake.
       Tips for breathing better while running
       Here are some tips on how to improve your breathing while
       running, so you can control your breathing and ensure that every
       run goes smoothly:
       1.Breathe in and out through your nose and mouth
       Inhaling and exhaling through your mouth alone can lead to
       hyperventilation, and inhaling and exhaling through your nose
       alone won't provide you with enough oxygen while running. The
       best way to breathe while running is to inhale and exhale
       through your nose and mouth at the same time.
       2.Breathing exercises
       With the OPUMP breathing trainer, take a moment to focus on your
       breathing. This helps increase lung function and volume, while
       developing awareness of breathing.
  HTML https://theopump.com/
       Discover which exercises resonate with you the most. Create your
       own routine using one or more of the following breathing
       techniques:
       Alternate nostril breathing
       Equal to breathe
       Rib extension breathing
       3.Rhythmic breathing:
       As a runner, your body absorbs a lot of stress when you exhale
       against your feet. Using rhythmic breathing while running helps
       you distribute this pressure evenly across your sides. This
       exercise involves timing your inhale and exhale according to the
       rhythm of your step so that your exhale alternates between right
       and left foot strikes.
       Try breathing at a rhythm that works for you：
       Box breathing :4 inhale, 4 hold, 4 exhale, 4 hold
       2:2 Rhythm: Inhale and take two steps (one on the right foot,
       one on the left), then exhale two steps.
       2:1 Rhythm: Inhale two steps, exhale one.
       BOTTOM LINE:
       Avoid shallow chest breathing while running and focus on deep
       belly breathing. Breathe through the nose and mouth, but mostly
       through the latter. Try several different breathing rhythms and
       choose the one you feel most comfortable with.
       Get into the habit of adjusting your breathing not only during
       your run but also at different times of the day. Remind yourself
       to breathe smoothly and evenly, and be aware of any changes and
       how your breath responds to certain situations or activities.
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