Your body needs oxygen for fuel. Because you take in oxygen by breathing, engaging in vigorous activities such as running will cause you to breathe harder to meet higher physical demands. However, the depth and speed of the breaths you take while running can influence how well your body responds to exercise. Focus on your breathing style each time you run, and you may be able to maximize your overall performance.
Step 1
Test your respiratory system's limits by conducting a "conversation test," recommends FitDay.com. Begin by jogging such a gradual pace that you are able to have a comfortable conversation with a person jogging next to you. Slowly pick up the pace, and try to have a conversation once more. Continue speeding up as long as you can continue talking without getting out of breath.
Step 2
Experiment with breath patterns and stick with the pattern that offers you the best performance. You may already breathe in a pattern, such as three steps while inhaling and three steps while exhaling. Authorities on exercise don't agree on a single breathing pattern that works best for all runners. However, Military.com suggests inhaling during three steps then exhaling during two steps to fully oxygenate your muscles and clear carbon dioxide from your body.
Step 3
Focus on getting your abdomen to rise and fall as you inhale and exhale to breathe deeper, using your diaphragm, which is the muscle located at the base of your lungs. Taking shallow breaths from your chest won't allow maximum oxygen entry to your system. Practice at home by lying down and watching your belly move during each inhalation and exhalation.
Step 4
Breathe with moderate, natural, easy breaths. You will lose stamina and you may cause extra stress to your diaphragm if you breathe too hard. However, taking a few deep, long breaths from time to time may help you regain control over your rhythm. You may become faint and dizzy if you take only shallow and short breaths.
Things You'll Need
- Timer
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