When you are running, your jaw should be relaxed with your mouth slightly open. Breathing through your mouth and nose at the same time will maximize the volume of oxygen reaching your lungs. Take deep breaths with your diaphragm and not shallow breaths through your chest. If you are breathing from your diaphragm, your stomach will move in and out. If you have trouble with breathing awareness, regular yoga classes will teach you to control your breath and breathe mindfully.
Breathing With Cadence
Jack Daniels, run coaching guru and author of "The Daniels Running Formula," tells us that most elite runners breathe in a 2:2 ratio. This means that for every inhale, they are taking two steps, and for every exhale, they are taking two more (see the diagram in the next section). Timing your breathing to your leg cadence will not only regulate your respiration but also have a meditative effect. "This simple breathing technique can have a soothing effect that may place the runner into a state often referred to as 'the zone,'" the Runner's Guide tells us. Practice breathing to cadence on your slower runs until it becomes second nature and you can do so at a faster pace.
Breathing in a 2:3 Ratio
Runners who suffer from side stitches may benefit from a 2:3 inhale-to-exhale ratio. Daniels and his disciples believe that impact from the road is greater on the first step of the exhale. If your exhale always falls on the same footfall, the cumulative impact on your internal organs could lead to the diaphragm spasms that cause side stitches. By breathing in an uneven ratio, you will take your heavy step on alternate sides and even the load, lessening the chances of a stitch.
Also, by exhaling for more steps than you inhale, you can expel more carbon dioxide from your lungs. According to Bill Leach, the track coach at DePaul University, this has the double benefit. First, it creates a vacuum in your lungs, letting fresh air rush in with no extra effort and saving you the energy expenditure of panting or gasping for air. Secondly, clearing excess carbon dioxide out of your lungs optimizes oxygen delivery to your running muscles, meaning you can run faster with less perceived effort.
Hypoxic Training
Hypoxic (meaning "without enough oxygen") training comes from a theory--borrowed from swimmers--that limiting oxygen will train an athlete to use it more efficiently and tolerate higher levels of lactic acid (a byproduct of exercising with insufficient oxygen that leads to muscle discomfort often called "the burn"). One way to practice hypoxic breathing is to simply breathe slower. Try breathing in a 4:4 ratio for a given stretch of road instead of breathing in a 2:2 ratio.
Hypoxic Drills
Brazilian coach Luiz de Oliviera trained six-time world record holder Mary Decker and Olympic gold and silver medalist Joaquim Cruz using hypoxic training. "What I have them do is take a running start, then inhale and hold their breath when they hit the starting line, then they run for 25 meters. They work on technique while holding their breath," explains de Oliviera. His runners jog back to the start and do the same drill, building the distance that they hold their breath up to 90 meters. "By the final set, you're going to become very, very tired... But if you use my drill, you will see results," promises de Oliviera.
