How To Breathe While Running | IMMEDIATE IMPROVEMENT
The Run Experience
6 min, 43 sec
The video focuses on how correct breathing techniques can enhance running performance and overall well-being.
Summary
- Proper breathing is essential for reaching a flow state and avoiding fatigue during running.
- Breathing correctly enhances oxygen delivery to muscles and improves cardiovascular and muscular harmony.
- Inefficient breathing patterns can lead to dizziness and reduced oxygen flow, but these can be trained and improved.
- Nasal breathing is recommended for its benefits, including filtering air and increasing oxygen uptake by releasing nitric oxide.
- Different breathing patterns are suggested for various running intensities, and additional tips from a book are shared for everyday breathing improvements.
Chapter 1
Proper breathing is crucial for achieving a flow state and preventing fatigue while running.
- Correct breathing aids the cardiovascular and muscular systems to work in harmony.
- It is more than just oxygen intake and carbon dioxide output; it helps balance the system for better performance.
- Breathing can be trained and improved like any other aspect of physical performance.
Chapter 2
Nasal breathing is emphasized for its multiple benefits in running efficiency and performance.
- Nasal breathing filters and humidifies the air, engages the diaphragm, and helps release nitric oxide.
- Slower and deeper breaths through the nose enhance oxygen delivery to muscles.
- Studies show nasal breathing increases oxygen uptake by up to 18%.
Chapter 3
Three specific breathing patterns are provided for various running intensities to improve mindfulness and efficiency.
- A slow in and slow out pattern is suitable for recovery or long-distance runs.
- A fast in and slow out pattern works for up-tempo workouts, like between 10k and half marathon paces.
- A fast in and fast out pattern is best for high-intensity sessions or short, sharp reps.
Chapter 4
Daily breathing tips for overall health and the importance of correct posture to facilitate proper breathing are discussed.
- Posture affects breathing ability; maintaining an upright posture allows for efficient breathing.
- Inhaling through the nose during easy activities throughout the day is essential.
- Slowing down breaths and making them fuller can optimize oxygen exchange and overall health.