Breathing Through Your Nose While Running? You May Have Been Running Wrong All These Years
Breath control during exercise is very important.
Especially for long-distance running.
During long-distance running, the body's oxygen consumption increases dramatically, and if your breathing rhythm is not controlled, it is easy to cause rapid breathing, excessive ventilation, and excessive carbon dioxide excretion, leading to respiratory alkalosis and dizziness.
There are many articles online about breathing training while running, with different opinions. Some advocate for diaphragmatic breathing, while others say chest breathing. In fact, the purpose of breathing heavily while running is to take in more oxygen, so will you focus on whether you are doing chest breathing or diaphragmatic breathing?
The fact is that due to the large movement of breathing during running, a mixed breathing pattern of diaphragmatic and chest breathing will inevitably exist.
Breath control during running focuses on two aspects.
One is to improve breathing efficiency, which inevitably adopts deep breathing, so the rhythm of breathing is important. I recommend a 3-3 breathing method: follow the pace of each step, with each inhale and exhale divided into 3 times: run 3 steps, complete 3 times inhale, then run 3 steps, complete 3 times exhale. Some suggest a 2-2 breathing method, but my personal practice finds the cycle too short to achieve deep breathing requirements.
The other is breath channel control
That is, breathing with your nose or mouth? I think people who don't run much recommend breathing with their nose only. Runners know that with a little more intense running, breathing only through the nose is far from enough. And in cold winters, try breathing with your nose and you'll know how difficult it is.
I recommend the 'mouth-nose-mouth' breathing method
'Mouth-nose-mouth' breathing method:
Inhale: slightly open the lips (0.5-1cm), the tongue touches the palate, the air enters from the sides of the tongue. Advantages: Moistening and warming the air, especially suitable for the cold and dry air conditions in the northern spring, autumn and winter.
Exhale: close the lips, the gas exits from the nasal cavity. Advantages: Keep the tongue moist, preparing for the next cycle of inhalation; hot air exits through the nose, which is more comfortable in winter; and nasal exhalation is easier to control airflow, and less likely to cause excessive ventilation.
How about the '3-3 mouth-nose-mouth' breathing method you've mastered?
“3-3”
