As you jog or exercise, your rate of breathing gradually increases. This is because your body is burning through oxygen at a faster rate to supply your muscles with the energy needed to perform their work. Although breathing is an instinctive process that we do without thinking, there can still be room for improvement where exercise is involved. According to U.S. Track and Field team member Perry Louise Fields, in an article for Authentic Breathing Resources, most people do not take in the amount of oxygen needed during exercise. This is because most people only use a small portion of their lung capacity. Increasing your use of your lungs will help improve your stamina and mental awareness.
Breathe Through Your Nose
Whenever possible, breathe through your nose rather than your mouth. This can be difficult for runners who are taxed and struggling to take in enough air, because nose breathing is slower than mouth breathing. However, nose breathing also filters out impurities and toxins from the air, resulting in cleaner breaths. Nose breathing can help regulate your body's internal temperature. You won't be able to breathe through your nose all the time--particularly during an intense workout--but the more you can, the better off you'll be.
Lift Your Chest Cavity
The way you carry your upper body can affect how well you can use your full lung capacity. When you run, lift your chest up and out in front of you, creating space in the chest cavity for the lungs to expand. Exhale fully to increase the lung capacity you can use in one breath. You should also focus on your torso, neck and shoulders, making sure they don't get too tight or constricted--relaxed muscles will make it easier to breathe.
Relax Your Diaphragm
Your diaphragm sits below your rib cage, in your stomach area. This muscle helps control your breathing, making it a crucial part of exercise. Many runners mistakenly let their stomach stick out when they exhale, relaxing the muscles. But this has a negative effect on your breathing, because it prevents your body from forcing as much air out of your lungs as it otherwise could. To combat this, let your belly move toward your spine as you exhale. This will support your diaphragm's efforts to empty your lungs and make better use of them.
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