How to adjust your breathing while running?

How to adjust your breathing while running is something that all of us who run regularly should pay special attention to. Only by adjusting your breathing while running can you improve the quality of your running more effectively. Moreover, many people suffer from stomach pain due to failure to adjust their breathing, which has a great impact on us. Therefore, it is very necessary to master how to adjust your breathing while running.

There are two ways of breathing when running: one is to breathe only through the nose, and the other is to breathe through the mouth and nose together. If you want to run comfortably, it is most important to distinguish the stages and speed of running. When you first start running or run at a slow pace, your oxygen demand is small and can be met by breathing through your nose alone.

If the temperature is low or you are running against the wind, you should breathe through your nose so that the air entering your lungs can be heated and humidified by your nasal hair and nasal mucosa, thus avoiding inhaled dust and bacteria that may cause cough, tracheitis, abdominal pain (commonly known as side stitches), stomach cold and other diseases.

When running for a long time or at a faster speed, nasal breathing can no longer meet the body's need for oxygen. If you only breathe through your nose, it is easy to fatigue your respiratory muscles. At this time, you should open your mouth and breathe to relieve the pressure on your respiratory muscles. Of course, it is not good to open your mouth completely. It is best to open your mouth slightly, lightly bite your teeth, curl up the tip of your tongue, and slightly press it against the upper palate, allowing air to flow in and out from between your teeth. When breathing, pay attention to being even and rhythmic, exhaling should be short and strong, and inhaling should be

Be slow and even, and have appropriate depth.

Inhale after three steps, and exhale after three steps; or inhale after two steps, and exhale after two steps. Keep the rhythm and run more. You will get used to it slowly, and it will become second nature, and it won't be so uncomfortable anymore.

Knowing in advance how to adjust your breathing while running can improve your running time and speed. Especially for some long-distance runners, if they can properly control their breathing while running, it will be more conducive to improving their competition level and provide a better foundation for themselves to win the championship. At the same time, the key lies in our daily physical exercise.