How to control your breathing while running

There are many ways to control breathing while running, which can effectively help us improve the quality and level of our running. Many people have improved their physical fitness through running. Running can also effectively consume calories in our bodies and help us achieve the effect of weight loss. Understanding how to control breathing while running will have a great impact on ourselves.

1. Generally speaking, you should breathe through your nose at the beginning of a long-distance run or when you are running very slowly, especially when you are doing long-distance running in the winter or running against the wind. Because there are abundant blood vessels in the nasal cavity, the temperature of the air passing through can be increased; the nasal mucosa secretes fluid, which can increase the humidity of the air passing through; the secretions of nasal hair and nasal mucosa can also block and remove dust and bacteria, and play a certain protective role in the respiratory tract. Although breathing through the mouth can allow you to inhale more air, a large amount of cold air will enter the trachea and throat, which can easily cause coughing, tracheitis, and abdominal pain. Breathing through the mouth will draw dust and bacteria in the air directly into the body, which can easily cause other diseases.

2. When jogging at a low intensity, try to breathe in through your nose instead of your mouth, especially in cold weather. Because you breathe in through your mouth, the cold air goes straight into your throat and trachea, which can easily cause inflammation of the upper respiratory tract, coughing, and even side stitches, making it difficult to keep running. This can be avoided by breathing in through the nose. The nasal cavity warms the air and the nasal hairs block the germs. When doing high-intensity exercise, the oxygen inhaled through the nose can only meet 27%-40% of the human oxygen demand. When the maximum exercise intensity reaches 3/4, it is recommended to breathe through the nose and mouth at the same time. If you only breathe through your nose, you limit your oxygen intake. When breathing through your mouth, make sure to keep your tongue against the roof of your mouth to prevent you from inhaling too much cold air.

The above are some good ways to control your breathing while running. When running, you must control your breathing reasonably at critical moments. Many people may feel like they are about to collapse from running. At this time, controlling your breathing reasonably can effectively increase your physical strength and prolong your running time.