The ability to sprint the 100-meter dash or run an ultramarathon depends heavily on breathing properly. Oxygen intake can make or break runner's success, and good breathing technique is key. Belly breathing is a technique that supplies the most oxygen to the body; however, for many runners, it takes a little practice to master.
Belly Breathing Technique
Belly breathing, also known as diaphragmatic breathing, is a technique in which your abdomen rises and falls as you breathe. Essentially, the abdomen expands as you inhale and contracts as you exhale, whereas the chest moves very little. Belly breathing is the chief way to breathe deeply while running.
Belly vs. Chest Breathing
Belly and chest breathing are quite different in technique and overall benefit. Chest breathing is also known as shallow breathing, during which the chest expands and contracts with each inhalation and exhalation. Belly breathing enables the runner to inhale more oxygen than chest breathing, which in turn better oxygenates important energy-producing cells. It also enables more carbon dioxide to exit the body.
Practice
Belly breathing should create a noticeable movement in the abdomen when done correctly. The technique does not come naturally to every runner and should be practiced regularly. One approach is to lie on your back with your hands on your abdomen; you should feel your hands rise with each inhalation, picturing your stomach filling up like a balloon. Another approach can be done while running: Pull in your abdomen with each exhale. When you then inhale, oxygen will rush in through your throat and naturally expand your abdomen.
Belly Breathing Ratio
Once you've become accustomed to the belly breathing technique, you can try breathing in different ratios to accommodate different running requirements. A ratio is the number of strides per inhalation compared to the number of strides per exhalation. For instance, a 3:2 belly breathing ratio--inhaling during three strides, exhaling during two strides--will supply ample oxygen to the body for most distance runners. Sprinters who rely on exhaling more quickly might employ a 2:2 or 1:2 ratio. The goal is to feel the abdomen expand on the front end of each ratio and contract on the back end.
Warning
Practicing the belly breathing technique, particularly while running, can have adverse effects if done improperly. While the lower torso expands, the upper body can sometimes tighten, resulting in strained shoulder and neck muscles. Be careful to keep your upper body loose to avoid cutting your run short.
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