Whether you're a casual jogger or a marathon runner, learning to control your breathing can add to your performance and overall running experience. Different physical and mental strategies work better for different people, so practice different ways to control your breathing to find out which works best for you.
Relaxation Breathing
Relaxation breathing can help a runner. This type of controlled breathing eases muscle tension, helps your limbs move smoother and increases the oxygen your muscles get. There are different strategies to use for relaxation breathing. Try slow, deep breaths such as those used in Lamaze. By doing these relaxation strategies, your focus is on your breathing instead of your running, increasing your overall performance.
In Through the Nose, Out Through the Mouth
Another controlled breathing technique is to concentrate on breathing in through your nose and out through your mouth. By controlling your breathing this way, your body naturally warms up the air you breathe. This is very beneficial, especially in cooler weather. If you have ever experienced a sore throat while running, this type of controlled breathing can prevent it from happening. When using this breathing technique, remember to keep it slow and controlled, like breathing in yoga.
Meditate
Meditation can also help you control your breathing while you run. If you notice that you have difficulty controlling your breathing, try meditating on a short phrase or mantra. Breathe along with the chant. By focusing on the mantra and your breathing, your mind loses focus on the exertion of the run. It may also help the time go by.
Posture
Make sure you keep good posture while running. By keeping your shoulders back and down and keeping your body upright, you can better control your breathing. This is because good posture allows your lungs to expand fully, which allows you to breathe deeply. Also be aware of your arm movement while running. If your arms are crossing in front of your body instead of moving at your sides, it affects your ability to use controlled breathing because your lungs aren't able to expand fully.
Practice
To effectively use controlled breathing techniques, you must practice them. Practice every time you run, whether you need to or not. Practice controlled breathing during other aerobic and cardio activities. Begin a yoga regimen to help you to focus on your breathing. That way, when you're halfway through a tough run, your body and lungs will kick in with controlled breathing naturally.
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