Breathing Techniques for Beginner Runners

One major hurdle most runners face is trying to figure the best way to breathe while running. If you're like most of us, you've probably fallen into this trap at some point or maybe you're still there.

As soon as my running app begins to countdown I take a deep inhale through my nose and by the time it says "Go" I begin my run with a slow steady exhale through my mouth and this pretty much how I breathe for most of the run especially if its not a run for time; in which case I would increase my pace and adjust my breathing closer to the end of the run. BUT, it wasn't always this easy for me. I struggled at first trying to figure this whole breathing pattern and rhythm thing, which can be daunting especially if you're a new runner. So I'll try to guide you so you won't have to make the same mistakes I made and feel bogged down or defeated.

Here's what I did.

Diaphragmatic or Deep "belly" breathing

The truth is breathing is an unconscious process especially during our day-to-day lives, during this time we're doing what is referred to as "Chest breathing" which is very shallow and does not allow us to use much of our lungs' capacity. The Diaphragm is a big dome shaped muscle that separates our Lungs and Heart (Thoracic cavity) from our stomach and intestines (Abdominal cavity) and whose major function is to aid in respiration. When we practice Diaphragmatic breathing during inhalation we allow the Diaphragm to contract creating more space for our Lungs to expand and as we exhale maximally it relaxes and flattens allowing us to release as much Carbon Dioxide as possible. 

Here's how you can practice Deep breathing at rest. Once you get the hang of it you can try it while running. 

1. Lay flat on your back with your shoulders relaxed. 
2. Take a deep breath in (Inhale) and allow your belly to rise.
3. Exhale (breathe out) pulling your belly in and allowing it to flatten.
4. Repeat as many times as you like.

Don't worry if it feels weird at first you'll get the hang of it once you practice a few times. 

Nose or Mouth breathing or both!

Now this is also tricky and may take a few trial and errors. If you're still new to running and trying to figure out your steady state I'd recommend you start slow at first. This will allow you to continue "nose breathing" which is what we are most accustomed to. This gives us a few advantages as well, for example: 1. Humidifying air as it passes through the nasal cavity which then helps to keep the Lungs and other parts of the respiratory tract moist. 2. Filtering air as we inhale.

• Mouth Breathing- This might be an easier option for some of us who have difficulty breathing through our nostrils for different reasons eg. sinus inflammation or nasal septum deviation. One major  hurdle to overcome with mouth breathing is just allowing your mouth and tongue to relax. If you're mouth breathing with pursed-lips this will be very difficult and you may feel even more out of breath.  Once you practice to keep your mouth relaxed and slightly open and allow your tongue to fall to the floor of your mouth breathing becomes easier. One of the downsides to mouth breathing though, is that your mouth might begin to feel dry pretty quickly.

• Nose & Mouth breathing- Mastering this technique can make a world of difference. Combining both also gives you the benefits of both techniques. Inhaling through the nose allowing the air to become humidified and filtered and exhaling through the mouth getting rid of a great amount of Carbon Dioxide

Do you have trouble breathing while you run? What have you done to work on it?