Should I breathe through my mouth or nose when running?

Whether to breathe through the mouth or nose while running has become a big issue that many of us are particularly concerned about. Indeed, breathing through the mouth may have a great impact on ourselves. Pollutants in the air can directly pass through us and finally enter the body, which will have a great impact on our own stomach. Let's learn specifically about whether to breathe through the mouth or nose while running.

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. The breathing methods for running include nose in and nose out, nose in and out, mouth in and out, mouth in and nose out, etc. Nose in and nose out is best, but after running for a while, as your breathing becomes rapid, you can change to nose in and out, or even mouth in and out, or mouth in and nose out. But even with mouth in and out, don't go straight in and out. Use your tongue to gently press against the upper palate to let the air swirl in and out, to avoid direct air stimulation of the mouth. Of course, the slower your breathing during exercise, the better, but you have to determine it according to the rhythm of the exercise.

Also, the outdoor temperature is low in winter, so you must keep warm, wear gloves and a mask, and it is best not to exercise when the outdoor temperature is too low.

Of course it is best to breathe through the nose when running. Breathing through the nose can effectively help us block excess harmful substances from the body. The mucous membrane in the nose can effectively help us isolate pollutants, so no matter when, we should breathe through the nose as much as possible. Reduce the amount of mouth breathing.