An introduction to the physiology that supports running effort through heart rate variability.

• A new study is looking at how breathing patterns affect heart rate variability (HRV).
• Breathing, heart rate, and brain activity are interrelated, affecting one another.

Explaining the physiological interplay between breathing and heart rate.

• Inhalation causes the diaphragm to move down, enlarging the heart and slowing blood flow, which increases heart rate.
• Exhalation has the opposite effect, reducing the heart's size and speeding up blood flow, which slows down the heart rate.
• This physiological response is the basis of heart rate variability.

How to use breathing techniques to manage physical exertion during activities like running.

• Making exhales longer or more intense than inhales can help when feeling overexerted.
• If one feels too fatigued, double inhales can bring more oxygen into the system and boost heart rate.

Utilizing double inhales while running to maintain cadence and efficient breathing.

• Double inhales help reopen the alveoli in the lungs, which collapse and cause stress during fatigue.
• This technique is beneficial for maintaining a steady cadence and heart rate variability during continuous effort.

The advantages of nasal breathing and its limitations during high-intensity exercise.

• Nasal breathing is recommended for its numerous benefits, especially in children, for improving immunity and other health aspects.
• During high-intensity exercise, it might be necessary to switch to mouth breathing.

Advice on how to adjust breathing when transitioning to sprinting during exercise.

• In a sprint or high-effort situation, it is suggested to ditch structured breathing techniques and rely on natural breathing.
• The goal is to achieve a state of flow without overthinking breathing patterns.