To reap maximum benefits from any workout routine, you need to pay attention to two things- your form and your breathing pattern.
These two things, when done correctly, can increase the effectiveness of your workout. While we often focus on our form, the breathing pattern is something that is neglected.
How to breathe correctly while performing any exercise is something that we should learn.
In this article, we will discuss the importance of breathing and how to do it correctly while running.
Why is breathing crucial?
Running is an intense activity that makes your muscles and respiratory system work harder. That means your body requires an ample amount of oxygen to produce energy and keep going. How well you can breathe during this time is an indicator of your fitness level. That can reduce the episodes of shortness of breath or tightness in your chest and help you cover more distance.
The right way to breathe: Nose vs mouth
Most of the time it is recommended to breathe in through your nose and breathe out from your mouth. However, this might not be the correct way to breathe when you are performing an intense activity. The same thing applies in the case of running.
Breathing through the nose while running might be a little challenging as you won’t be able to meet the increased demand for your muscles. To meet the requirement you need to breathe through your mouth. When you are running casually you can breathe through your nose. But when you are sprinting you need to start taking air through your mouth.
Breathing through your nose allows you to take in more oxygen and also helps to relieve tension and tightness.
Tips to breathe correctly while running
In running, you have to first correct your form and then synchronise your breath with it. First of all focus on your form. Keep your spine erect, look forward and relax your shoulders to breathe more efficiently.
Secondly, breathe rhythmically. This allows you to breathe more oxygen to meet the requirement without stressing the body. The best way to do this is to alternate your exhale and inhale between your right and left foot strikes. Inhale for three foot strikes and exhale for two.
How to improve your breathing technique
In the beginning, it might be difficult for you to synchronise your breathing with your running pace. To get a hang of it, we would recommend you to practise some breathing exercises. There are two breathing exercises that may help you breathe more efficiently.
Diaphragm breathing
Also known as abdominal or belly breathing helps to engage your stomach, abdominal, and diaphragm muscles. It is effective in stabilising blood pressure, reducing stress and reducing the heart rate.
How to do it:
Step 1: Lie on your back with a pillow beneath your knees and head.
Step 2: Relax your shoulders, put one hand above the belly button and the other on the chest.
Step 3: Inhale through your nose for 2 seconds and experience how air passes through your stomach.
Step 4: Purse your lips and exhale through your mouth for 2 seconds. Continue it for 5 minutes.
Equal breathing technique
The equal breathing technique or Sama Vritti technique is a controlled breathing technique that focuses on equal breath length. Practising this breathing technique can help to calm your mind, reduce stress levels and lower blood pressure.
Step 1: Sit comfortably in a quiet place and close your eyes.
Step 2: Breathe in and out to relax.
Step 3: Begin by inhaling through your nose for four seconds, then pause for a few seconds to allow the air to rest in your lungs.
Step 5: Exhale through your nose for four seconds. Repeat this exercise 5-10 times.
