Breathing

I was out running last night and I remember hearing that its best to breathe through your nose when running.  I tried this and I felt like I was suffocating.  My nostrils felt like little BB’s that wouldn’t give me enough air.  I am going to do some research on breathing.  Is it better to breathe through the nose when running, how important is good breathing, etc.  This will be my breathing log…

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Breathing using four stages: inhaling, full pause, exhaling, and empty pause.
This helps increase oxygen in the blood. The more oxygen in your blood, the less fatigued and more mentally alert you are.

Oxygen in the blood is critical for ATP (Adenosine Triphosphate). ATP is how your body makes energy.

Even during hard workouts and long runs, breathe only through your nose for as long as possible. Then, right after a hard interval on the track, close your mouth and force yourself to breathe through your nose using “Diaphragm Breathing”.  This helps you recover quicker, leaving your cells better oxygenated.

By just breathing deeply through your nose and using “Diaphragm Breathing”, you are decreasing your stress and allowing your body to progress physically on its own. So each time you run or work out in this way, you will notice yourself progressing in your own proper and unique way.

Most people take quick shallow breaths when they breathe. When they breathe from the top half of their chest they are actually wasting more than half of their lung capacity.  To compensate, they tend to breathe more rapidly, as much as twenty or more breaths per minute.

Rapid and shallow breathing can cause running cramps and an overall state of panic.

Most of our day-to-day breathing involves only the upper two thirds of our lung capacity. It’s only when we engage our diaphragm that we fill the lower part of our lungs. Taking a deep breath can help relax us, reduce stress, eliminate cramps, and increase our aerobic capacity.

Why do I get out of breath when I run?

When you run, you get out of breath. This is normal and natural. Your body runs on oxygen. When you start to exercise, whether running, walking or any other physical activity, your muscles need more oxygen. The body meets this need by supplying oxygen-rich blood to the muscles. The lungs work harder to absorb this oxygen out of the air as the requirement is more. You get out of breath.

Try to run at pace at which you can breathe easily. Use the “talk test” to figure out if your pace is appropriate. Your pace should be easy enough that you can converse with your companions. If you can’t converse comfortably and you feel yourself out of breath, you’re going too fast.

Why is Proper Breathing Important?

Having an efficient breathing pattern while you run will make you a more effective runner. You will be able to cover longer distances if you are breathing properly. It will make your body more efficient at getting oxygen to your muscles, which will help you to increase your endurance. Also, having a good breathing rhythm while running makes the sport much easier and a lot more comfortable. And the more comfortable any exercise program is, the more likely you are to stick to it.

• Take short and shallow breaths:
  Your breathing should be with short and shallow breaths. You don’t want to get into a breathing pattern of taking long, deep breaths on every inhalation or you won’t be able to run very far. However, when you run up a steep hill that requires plenty of effort and you feel yourself running out of breath, a deep inhalation (or several) may be necessary to catch your breath again.
• Listen to your breathing:
  Use your ears to control your breathing. If you can hear yourself breathing heavily while running at an easy or moderate pace, you are running too quickly for your condition.

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The Stimulating Breath
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This yogic technique can be used to help stimulate energy when needed.
1. Sit in a comfortable up-right position with your spine straight.

2. With your mouth gently closed, breath in and out of your nose as fast as possible. To give an idea of how this is done, think of someone using a bicycle pump (a bellows) to quickly pump up a tire. The upstroke is inspiration and the downstroke is exhalation and both are equal in length.

3. The rate of breathing is rapid with as many as 2-3 cycles of inspiration/expiration per second.

4. While doing the exercise, you should feel effort at the base of the neck, chest and abdomen. The muscles in these areas will increase in strength the more this technique is practiced. This is truly an exercise.

5. Do this for no longer than 15 seconds when first starting. With practice, slowly increase the length of the exercise by 5 seconds each time. Do it as long as you are comfortably able, not exceeding one full minute.

6. There is a risk for hyperventilation that can result in loss of consciousness if this exercise is done too much in the beginning. For this reason, it should be practiced in a safe place such as a bed or chair.

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Cadence Technique
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For some of the more disciplined runners, try a cadence per inhale & exhale. Cadences can be described as steps per inhale, followed by steps per exhale. Most elite distance runners do a 2-2 (2 steps per inhale and 2 steps per exhale) in the beginning of the race and finish on a 2-1 cadence (2 steps per inhale – 1 step per exhale). If you find that you’re getting cramps or light-headed with a 2-2 cadence, try a 3-3 cadence or vary the foot that you’re starting with. If that doesn’t work relax your pace to the point where your breathing is not labored.* Another widely accepted practice of breathing techniques while running is maintaining what is known as a breathing ratio. A breathing ratio of 3:2 can help keep a healthy supply of oxygen circulating in the body. Keeping the 3:2 ratio means that for the first three steps you’re inhaling, meanwhile exhaling for the next two, alternating between steps. A 3:2 ratio is most commonly used for a light jog. If running exceptionally fast your body may instinctively switch to a 2:1 ratio. That means for every two steps of inhaling you only exhale for one step.

During a relaxed run, you should develop a (3:2) ratio and inhale for three steps and exhale for 2 steps. Breathing in a 3:2 ration will help prevent painful cramps in your diaphragm that may occur while running.

Rhythmic breathing will help prevent injuries. While running, you hit the ground with greater force at the beginning of each exhalation. If you use the 3:2 ratio and exhale on alternate footstrikes, you will balance the impact of stress to both sides of your body.

If you use a 2:2 ratio, you will strike the ground with the same foot at the beginning of each exhalation. This will cause one side of your body to experience a greater impact of stress during running.

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Diaphragmatic breathing technique

If you are like most beginners, when you practice this breathing exercise, you should be breathing about eight breaths per minute.
As you get better, you will find your breathing will begin to slow down even more perceptibly to two to six breaths per minute.

* When inhaling fully, you should relax your belly so that it can move outward on the in-breath and your diaphragm can expand and move through more of its full range of motion.
* When exhaling fully, you should allow your belly to retract toward your spine.
* When done correctly you should feel your stomach contract in and out.

1. Lie on your back on a flat surface or in bed, with your knees bent and your head supported. You can use a pillow under your knees to support your legs. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.  You can also use a book in place of your hands for another visual effect.

2. Breathe in slowly through your nose so that your stomach moves out against your hand.  What actually happens is that when you expand your lower abdomen, you automatically pull down the diaphragm, a muscular membrane located in the solar plexus.  Pulling down the diaphragm allows the lungs to expand and fill up with air to their maximum capacity.

3. Tighten your stomach muscles, letting them fall inward as you exhale through pursed lips. The hand on your upper chest must remain as still as possible.

When you first learn the diaphragmatic breathing technique, it may be easier for you to follow the instructions lying down. As you gain more practice, you can try the diaphragmatic breathing technique while sitting in a chair, as shown below.

To perform this exercise while sitting in a chair:

1. Sit comfortably, with your knees bent and your shoulders, head and neck relaxed.

2. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.

3. Tighten your stomach muscles, letting them fall inward as you exhale through pursed lips (see “Pursed Lip Breathing Technique”). The hand on your upper chest must remain as still as possible.

Note: You may notice an increased effort will be needed to use the diaphragm correctly. At first, you’ll probably get tired while doing this exercise. But keep at it, because with continued practice, diaphragmatic breathing will become easy and automatic.

Tips:

1. Try replacing your hand with a small book for visual reinforcement during the breathing exercises.
2. Remember to inhale and exhale slowly.
3. Exhale slowly using pursed lips, you can gently push inward and upward with your hand to help empty your lungs completely.
4. Remember to let your diaphragm do the work. Keep your neck, shoulders and rib muscles still.
5. If necessary, place your other hand on the upper part of your chest to make sure that it is moving as little as possible.
6. Remember this pattern: Belly goes out or up as your breathe in — Belly goes in of down as you breathe out.
7. As you get more advanced, try holding your breath for a count of 7, and slowly exhale for a count of 8.

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Straw Breathing Exercise:
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Introduction

The straw-breathing exercise*, which is used in one form or another by a number of breath therapists and teachers, can have a powerful and beneficial influence on your diaphragm and your breath. The exercise can help condition your diaphragm to relax and contract harmoniously and move slowly and evenly through its entire range of motion. it can also help empty your lungs more completely on exhalation, and allow a larger, more spontaneous inhalation. In addition, it can have a beneficial influence on all muscles related to breathing.

Practice

01. Use an old-fashioned straw with a relatively small diameter, not one of the new one with huge diameters designed for fast consumption.

02. Pick up the straw and hold it very lightly in your fingers.

03. Inhale naturally through your nose (be sure not to force your inhalation in any way).

04. When you’re ready to exhale (it’s important not to hold your breath at the end of the inhalation), place one end of the straw between your lips and make sure your face and the straw are pointed straight ahead.

05. Use your fingers to ensure that the straw does not dangle toward the ground. Your lips and face should be very relaxed.

06. As you exhale, let the exhalation take place naturally and gently only through the straw (you can pinch your nose closed with the fingers).

07. Do not use force as you exhale. Just exhale in a relaxed, natural way, being sure that the air leaves only through the straw.

08. When your exhalation is almost complete (80-90 percent), take the straw out of your mouth.

09. Close your mouth and finish your exhalation in a natural, relaxed way through your nose.

10. Wait for the next inhalation to occur on its own.

11. After using the straw for one exhalation, just breath normally (without the straw) for two or three breaths through your nose, letting your breath settle by itself into a natural rhythm.

12. Then, inhale through your nose again, return the straw to your mouth, and repeat the entire process.

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References:

B_Condotta Askville Post about Straw Breathing
Breathing Techniques While Running
Breathing Techniques
Perform Diaphragmatic Breathing With Pursed Lips
Breathing & Relaxation Techniques for Endurance Athletes
Breathing Techniques while Running
Health Hint: Breathing Exercises
Breathing for Athletes
Breathing Exercises for Running
Diaphragmatic Breathing
Basic Qigong Yogic Breathing Exercise

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It happens to most runners – that dreaded heart rate spike during what was supposed to be a long, slow effort. You’ve reigned in your speed, you’ve kept hydrated and cool, you’ve even switched your running tunes from raucous Van Halen to relaxing Mozart, just to keep that adrenaline rush at bay. But now your heart rate is racing and you’ve strayed outside your recommended heart rate”zones” for your training session.

So what went wrong?

While running can do wonders for the cardiovascular system, it can also cause involved muscle groups to dramatically tighten. And this often includes vital inspiratory and expiratory muscles surrounding the ribcage, as well as the upper back, shoulders, and neck. So while a tight or non-relaxed running posture might result in a trip to your massage therapist for a post-run rubdown, it will also invariably result in short and shallow breathing. To compound the problem, most runners have not been taught how to properly breathe in any activity, including running. In such a scenario, this “tight torso/shallow breathing” causes limited air intake and results in less oxygen availability for working muscles, which means the heart has to pump more of your subpar-oxgyenated blood at a faster rate in order for you to maintain your seemingly relaxed pace.

And Voila – you’re now working at 90-95% of maximum intensity, when your running program tells you to be at 70-75%.

What’s the solution to the problem? Endurance athletes, and especially runners, need to intensely focus on breathing and relaxation drills, then apply these drill concepts to their long run.

While you sit and read this article, try the following breathing technique. Sitting cross-legged and humming is optional.

When inhaling fully through your nose (preferably) or mouth, you should loosen your stomach muscles so that it feels like your stomach is moving outward when you breathe in (really, it’s just your diaphragm expanding). When exhaling through your nose, you should allow your bellybutton to move in towards your spine, so that it feels like your stomach is moving inward when you breathe out (this is just your diaphragm contracting. Do you feel more air coming into your lungs? You may even feel your heart rate slowing down as the blood becomes more saturated with oxygen.

OK, here’s Drill #1: 3-In-5-Out. If you’re an endurance athlete who struggles with the heart rate spiking problem, begin to incorporate this drill at least three different times during the day (i.e. on the elevator, in the shower, before your run). As you breathe, attempt to “hear” your breath. It should almost sound like a roaring ocean.

Imagine your lungs as a tire around your entire body, surrounding the front, back and sides of your torso (in this case, a spare tire is a good thing).

Utilizing the breathing pattern discussed above, draw in a steady breath to the count of three.

Hold the breath for a three count, but try to stay as relaxed as possible while holding the breath. Think of it as being “suspended” in your body, and not “held”.

Now, breathe out, deeply and slowly from the stomach, to the count of five.

Wait for a three count.

Repeat the entire pattern 3-5 times.

For the following Drill #2: Leg Raises, just focus on completing it once at some point during the day. I suggest completing it in the morning as part of a stretching routine.
Lie down on a flat, somewhat solid surface (i.e., not a bed). During the entire drill, try not the let your low back “arch” off the ground. This may require forcefully keeping the bellybutton pressed down.

While fully inhaling, slowly raise the right leg as close to 90 degrees as possible. Attempt to inhale slowly enough to where you can continue to inhale for a count of three when the leg reaches 90 degrees.

After the three count, fully exhale while slowly lowering the leg.

Repeat the exercise with your left leg.

Now repeat the exercise with both legs.

Complete this entire sequence 3-5 times.

Finally, Drill #3: Runner’s Salutations incorporates some of the core principles of Yoga. This is a perfect drill to do immediately prior to your long run as part of your warm-up
Stand with your feet together and your arms at your side. Take a deep breath. Bring arms up over your head with the palms together. Tilt your head back, and look toward your thumbs, pressing your hips slightly forward. Tighten your thighs and buttocks. Do not arch your back.

Exhale (remember the diaphragmatic breathing). Bend your knees slightly, bringing your palms to the floor alongside your feet. Tuck your head into your knees. Inhale. While maintaining this position, raise your head, look up and lift your chest.

Exhale. Walk your legs back until your body is straight like a plank. Drop down into a push-up position. If this is too difficult to hold, you can drop into a modified knee push-up position.

Inhale. Push your torso off the ground with your arms, keep your legs and feet on the ground (tops of the feet should be facing down) and raise your head, looking up at the ceiling.

Exhale. Adjust your feet so that your toes are on the ground and pick the butt towards the ceiling into a capital letter A position, pushing the heels backwards and the palms forward.

Bend knees, and step forward to the second position listed above, then inhale and stand into the first position.

Repeat this sequence three times before your next run. Eventually work up to 6-8 repetitions.

Now, after learning the 3 key breathing drills, focus on utilizing the same pattern during your run. There is no magic breathing pattern that says you must breathe in once every two strides, or twice every one stride. Just breathe as naturally as possible, but be sure to utilize diaphragmatic breathing. To put you in the proper breathing mood, it may be necessary to precede your run with a 5-10 minute walk, in which you gradually increase speed while focusing on deep and relaxed breathing from deep inside your stomach. Although I recommend continuing to breathe through your nose, it may be necessary to breathe through your mouth, depending on your unique nasal and sinus profile (my nice way of saying that not everybody has big nostrils like me). Finally, remember that the problem is two-fold. Now that you’ve taken care of breathing, what about the upper body tightness in the head, neck, shoulders, and jaw? The good news is that most of it will naturally diminish as a proper breathing pattern takes precedent. However, it may also be necessary to focus on the following relaxation drills, especially during your long run:

The “Arm-Shake”: Every 5 minutes, completely loosen the shoulders, straighten the arms, and allow both arms to hang and wobble at your sides for 30 seconds as you run monkey style.

The “Tongue-Press”: After the Arm-Shake, press the tongue firmly against the roof of the mouth and hold it there for 8-10 seconds. Then allow it to relax, and as you do so, feel the tension released from your jaw and neck muscles. Focus on maintaining this relaxed jaw until your next Tongue-Press.

The “Horizon-Glance”: Pick a distant spot on the horizon and gaze at it for 8-10 seconds (don’t trip over a sprinkler head). You should feel your posture become more proud as the elastic recoil from the ground pushes you forward.

Seem like too much information? It is quite a load. Gradually adopt these breathing and relaxing drills into your program over the course of several weeks, and it won’t feel like such a drastic change. If you really want to see positive physical changes, it will take profound mental commitment. But once these habits become an integral part of your running program, you’ll be able to go on auto-pilot during those long runs and be confident that you won’t stray into overexertion or overtraining. At least until that killer hill at mile 9…

Check out www.pacificfit.net for more cool running tips