Breathing Techniques To Improve Running

Because the size and efficiency of fully expanded lung tissue doesn't change with intensive breath training, athletes should focus on using the lungs fully. Breathing with the upper part of the chest concentrates air in the top of the lungs where little oxygen exchange takes place. Breathing too quickly exhausts breathing muscles and lowers physical performance, according to PeakPerformance.com. Correct breathing pumps air through the lower lungs at a controlled rate. Many running experts teach slightly different breathing methods, but most stress the value of controlled abdominal breathing.

Step 1

Stand upright with both hands folded over your navel. Inhale through the nose without expanding the upper chest, filling the lower part of your lungs by relaxing and expanding the abdomen. As the abdomen expands the diaphragm presses downward, correctly filling the lungs.

Step 2

Exhale by drawing the abdomen inward. The upper chest remains relaxed, but the abdominal muscles pull in toward the backbone. Expel the breath fully before inhaling and repeating the cycle.

Step 3

Practice abdominal breathing while sitting, standing and walking before adding this more efficient breathing method to running practice. Expanding and contracting the abdomen fully exercises respiratory muscles even without running.

Step 4

Add rhythmic breathing to the abdominal breath while running. Individual preferences vary, but one common rhythm which aids in breath control involves breathing in for three steps and breathing out for two steps, according to former Navy Seal Stew Smith of Military.com. Danny Dreyer, founder of the Chi Running method, reverses the rhythm with three steps exhaling and two steps inhaling. Fully empty the lungs before beginning the next breath.

Tips and Warnings

Respiratory exercises do increase respiratory efficiency and overall endurance. Weak diaphragms fatigue quickly and pull oxygen reserves away from other body muscles. Breathing through devices which increase the resistance of the airflow strengthens respiratory muscles. Breathe through the mouth, not the nose, according to marathon running coach Mindy Solkin. Solkin recommends inhaling and exhaling with the mouth slightly open and taking several shallower breaths punctuated by an occasional deep full breath.
Don't use resistance-breathing training devices without getting a doctor's approval and proper training in their operation.