Benefits of running include weight maintenance; cardiovascular and respiratory health and endurance; and increased bone strength and health. Proper breathing technique is paramount to an efficient and effective run. Improper breathing technique leads to a quick loss of breath and shorter run. Further, improper breathing during running leads to increased stress on the body.
Nasal Breathing
Humans are born as obligate nasal breathers. In other words, we are born to breathe through our noses. The nose is designed to cool or warm the air to lung temperature, filter particles and regulate oxygen intake. Exhaling through the nose creates a "back pressure" that slows the loss of oxygen, which allows the lungs to absorb more oxygen from each breath. Nasal breathing forces you to slow your breath, which reduces stress and blood pressure. These benefits are advantageous during exercise, especially running.
Endurance
Nasal breathing affects exercise tolerance, which leads to increased endurance. Because your breathing is slowed, your speed is slightly affected until the body adapts. During nasal breathing, runners may find they have to run slower but can perform longer, slower runs. Over time, as the body adjusts, speed increases along with stamina.
Reduce Stress
People who practice nasal breathing during running find they also breathe nasally during everyday activities. Nasal breathing tends to be deeper and slower than mouth breathing and forces more oxygen into the lungs, according to Buteyko.com. In addition to the increase of oxygen, nose breathing also facilitates the normalization of nitric oxide, carbon dioxide and oxygen levels, says Normalbreathing.com. This results in relief from anxiety and provides a calming effect.
Methods
For long-term mouth breathers, the habit may be difficult to break. You may need to make a conscious effort to your mode of breathing and may need physical assistance. Breathe Right nasal strips adhere to the outside of the nose and flex, pulling the nasal passages open wider than normal. You can use nasal strips during sleep or exercise. This allows for a better flow of air and helps people become more comfortable with the sensation of nasal breathing. Another method used by some people trying to learn to breathe through their nose involves placing tape over the mouth to prevent unconscious mouth breathing. There's also a product called Chin-Up Strips, adhesive strips used to hold the mouth closed during sleep.
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