Diaphragmatic breathing techniques make the most effective use of space in the lungs. The benefit of this is more oxygenation to the body with fewer inhalations. Running uses a wide range of muscle groups, all of which will require increased levels of oxygen when you workout. Introducing diaphragmatic breathing into your training can improve your stamina and overall performance.
The Diaphragm
When you think of the respiratory system, most people think of the lungs. The processes that allow you to breathe go beyond just the lungs. The diaphragm is a powerful muscle that sits under the rib cage. As you inhale, the muscle expands. This changes the pressure in the chest cavity so the lungs fill with air. When you exhale, the muscle contracts to push carbon dioxide out of the body. The more expansion you get from the diaphragm, the fuller the lungs. When you are running, you want to increase the level of oxygen in the blood to get the muscles moving. To do this, you breath harder.
Diaphragmatic Breathing
Normal inhalation and exhalation occurs when the chest muscles and the diaphragm expand. This happens whether you are thinking about it or not, and only makes use of part the lung space. Diaphragmatic breathing requires you to focus on expanding from the stomach. This flattens the diaphragm to increase air consumption. When you run, you breathe faster to accommodate the increased need for oxygen. Diaphragmatic breathing will accomplish the same thing, but without rapid breathing.
Procedure
Practice by standing with your feet shoulder-width apart. Place one hand just under the rib cage. Inhale through the nose for three seconds and hold your breathe for three second. Inhale again and hold it. The second inhalation occurs without you releasing any air from your lungs. Your stomach should feel like a balloon expanding with air. Exhale through your mouth and pull your abdominal muscles inward towards your spine. This is diaphragmatic breathing. Once you get the hang of it, you can apply the technique to running.
Running
When you notice your breathing becomes shallow and rapid during a run, stop and walk for a few minutes to practice diaphragmatic breathing. Once you get comfortable with the breathing technique, move to a three-in, five-out drill. Begin a slow jogging pace. Breath in deeply, pushing your abdominal muscles outward for three seconds. Hold your breath for a count of three and then exhale as you count to five. In other words, take three seconds to draw air into the lungs, hold it and then push it out for five seconds while you jog. Perform the drill periodically as you train until it becomes second nature.
References
- Boddicker Performance; Diaphragmatic Breathing Questions; Carson Boddicker ; 2010
- "Running Times Magazine "; Owner's Manual: Breathe Deeper, Breathe Better; Peter Guare; 2006
- Trifuel; Breathing & Relaxation for Endurance Athletes; Ben Greenfield; 2006
- The Franklin Institute; Respiratory System: Oxygen Delivery System; 2011
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