At one time or another, every runner has gasped for air: it's a simple fact of running. If you find yourself gasping more often than you'd like, however, then you may not be breathing correctly. Breathing is an important component of running in that it keeps your blood sufficiently oxygenated during the intensive exercise. Poor breathing technique, such as rapid or shallow breathing, often leads to cramps and anxiety. A few key breathing exercises can help you improve your running efficiency. The exercises can be done while standing still or running.
Correct Breathing Technique While Running
Step 1
Take a deep breath through your mouth and nose and fill your lungs, holding in the air for 5 seconds. Slowly release the air and then repeat. Deep breathing is helpful in relaxing your body and quickly oxygenating your blood. If practicing the technique while running, do not hold the breath in.
Step 2
Breathe along to music to keep your breathing regulated and productive. Using a portable music player, breathe to the rhythm of the music. Medium- to fast-paced music is generally most useful in adopting this technique, as it allows you to improve the cadence of your breathing and align your breathing with your actual running pace.
Step 3
Try a cadence breathing exercise. A cadence can be described as the number of strides per inhale and the number of strides per exhale. Elite distance runners use a 2-2 cadence, meaning two strides per inhale and exhale. Other cadences work as well: a 2-1 cadence improves breathing near the end of a race, while a 3-3 cadence can be used if you are cramping or feeling light-headed during a run.
Tips and Warnings
- Be sure to breathe in using both your mouth and nose. This sends more oxygen into the airways and into the blood. Breathe with your diaphragm rather than chest. Your stomach should contract out when you exhale a breath of air. Using your diaphragm to power your breathing can help relax your muscles and improve your running efficiency.
Things You'll Need
- Portable music player
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