Running increases the body's need for oxygenated blood. In order to sustain the activity, the body has to achieve a steady state in which its energy requirements are met. Breathing rate naturally increases to meet this demand and this response can be optimized by using a technique called abdominal breathing or diaphragmatic breathing.
Respiratory System Function
Breathing replenishes oxygen and eliminates carbon dioxide, a waste product, from the blood. This helps to regulate the acid-base balance of the body, especially while running. The gas exchange occurs in the alveoli, which are tiny air sacs found in the lungs. The main muscle involved in inspiration is the diaphragm. It lies beneath the lungs and when it contracts it flattens out and pushes the contents of the abdomen down. This action, along with help from the external intercostal muscles, which act to move the ribs out, allows the lungs to expand and fill with air. Exhaling at rest does not require muscular work because of the natural recoil of the lung tissue and the effects of gravity on the rib cage; however, breathing out during running requires the recruitment of the internal intercostal and abdominal muscles.
Abdominal Breathing Definition
In his book, "Lore of Running," Tim Noakes, M.D., refers to abdominal breathing as a technique in which the diaphragm, rather than the chest muscles, does most of the work of breathing. Abdominal breathing results in deeper breaths compared to the shallow breaths of chest breathing, which limit air exchange capabilities to the top of the lungs.
Abdominal Breathing Technique
The technique of abdominal breathing can be practiced while lying on the back with one hand on the stomach and the other on the chest. Take in a deep breath so that the hand on the stomach is raised higher than the one on the chest. Tighten the abdominal muscles upon exhalation, causing the hand on the stomach to lower. The hand on the chest should not move during abdominal breathing.
Benefits
By increasing the depth of the breath through abdominal breathing, oxygen intake is maximized and gas exchange is improved. This increases endurance while running. According to Dr. Noakes, another benefit of abdominal breathing is the prevention of side stitches, or cramps, during a running session.
Considerations
Dr. Noakes indicates that mastering the technique of abdominal breathing while running can take up to two months. He suggests that this method be practiced well before an anticipated race. According to the American College of Sports Medicine, abdominal breathing is not safe for every runner, and individuals with pulmonary disease should avoid it because it is less efficient and requires more energy to perform. In all individuals, the respiratory muscles can fatigue as the session of running continues. As the muscles tire, breathing becomes more difficult. A regular exercise training program can increase the endurance of the respiratory muscles, as can practicing the abdominal breathing technique.
References
- "ACE Group Fitness Instructor Manual"; Cedric X. Bryant, Ph.D., et al.; 2007
- American Medical Student Association: Health Hint -- Breathing Exercises
- "ACE Lifestyle & Weight Management Consultant Manual"; Cedric X. Bryant, Ph.D., et al.; 2007
- "ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription"; Jonathan K. Ehrman, Ph.D., et al.; 2010
- "Lore of Running"; Tim Noakes, M.D.; 2003
- Cleveland Clinic: Diaphragmatic Breathing
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