How to regulate breathing while running?

When running, we must pay attention to controlling our breathing rhythm. Many people do not pay much attention to these situations. Breathing rhythm plays a decisive role in our own performance. Try to breathe evenly and never breathe deeply. Big breaths may cause us to inhale some harmful substances. Let me introduce to you how to regulate breathing when running.

Breathing through mouth and nose

When people first start running, they run at a slower pace and are in the warm-up phase. At this time, the demand for oxygen is not large and can be coped with by breathing through the nose. As the distance becomes longer and the speed becomes faster, the demand for oxygen will increase greatly, and breathing through the nose alone can no longer meet the oxygen supply needs. If you only breathe through your nose, it can easily cause respiratory muscle fatigue. The mouth and nose need to work together to increase the supply of oxygen and relieve the tension of the respiratory muscles.

In winter, there are some rules to follow when breathing through the mouth. Generally speaking, you should keep your mouth slightly open and press the tip of your tongue against the upper palate, allowing the cold air to be inhaled into the mouth from both sides of the tip of the tongue, thereby warming the cold air and avoiding direct inhalation into the trachea, which may cause coughing and discomfort. When you exhale, release the tip of your tongue from the roof of your mouth, allowing the hot air to flow out of your mouth smoothly. This is not necessary in summer. But you can also use this technique when running on the road or other places with poor air quality.

Running techniques and precautions are often overlooked issues, and failure to pay attention to these issues may lead to sports injuries. Mastering some breathing techniques while running can make you feel relaxed during the running process.

How to regulate your breathing while running? There are many ways and methods. Try to breathe in and out through your nose with small mouth breaths. Breathing through your nose can help us clear excess substances in the air and bring many benefits to ourselves. Try to run two steps and exhale, and run two steps and inhale, so as to master a scientific rhythm.