Breathing techniques are an essential aspect of running, and here are some tips to help you improve your breathing while running:
Step 1: Warm up your lungs
A good dynamic warm-up can get your heart rate up and improve blood circulation.
This prepares your respiratory system by loosening your muscles, allowing your diaphragm to expand more easily.
In addition to chest exercises, yoga is also a great way to warm up.
Poses such as Child’s Pose, Cobra Pose, and Cat-Cow can help improve your breathing.
Breathing exercises have been reported to have positive physiological effects on the body. (Illustrative image)
Step 2: Maintain good running posture
A proper running posture can strengthen your core and reduce strain, making it easier to breathe while running.
Maintain a neutral posture with your head, neck, and spine aligned, and look straight ahead.
A commonly overlooked tip for running correctly is to relax your shoulders and neck.
When you’re new to running, you might tend to lean forward slightly and tense your shoulders.
Pay attention to slowly relaxing your shoulders and finding a comfortable position for them.
Avoid hunching your shoulders and leaning your back forward too much, as this can cause back and neck pain.
Step 3: Breathe through your nose and mouth
Breathing solely through your nose or mouth may not maximize lung capacity, resulting in reduced oxygen intake during exercise.
Breathing in through both your nose and mouth can ensure you get the most oxygen.
When running, breathe in through your nose and mouth in a rhythmic pattern, alternating between steps to regulate your breathing.
Breathe out through your mouth to quickly expel carbon dioxide.
Focusing on your breath while running improves lung function and capacity and increases breath awareness.
A study published in the International Journal of Cardiovascular Risk and Prevention found that breathing exercises positively impact the body physiologically.
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