Breathing correctly when jogging is vital to optimizing your run. Proper breathing consists of establishing a steady cadence that is in synchronization with your body's movements. In other words, your breathing is consistent with your arm and leg movements. A number of exercises and guidelines can help train you to breathe in a controlled and fluid style, which improves your overall jogging performance.
Swimming
Swimming is arguably one of the best exercises for practicing breathing techniques. Though certain strokes can be performed with your head out of the water, strokes such as freestyle, butterfly and breaststroke commonly are executed by placing the head underwater. Swimming in this style forces you to breathe rhythmically and inhale when your head is out of the water during the recovery of your stroke. Regular swimming session can help you develop a feel for pacing and synchronizing your breathing to your body movements.
Patterned Breathing
Establishing a pattern in your breathing when you run is key. Patterned breathing can help you set your pace and control your arm and leg running motions. Not matching your strides with the rhythm of your breathing can slow you down and cause you to struggle after awhile. Develop a breathing pattern after a few minutes of running, when your body has acclimated itself. Correspond your strides to your breathing by inhaling during a right-left-right stride sequence and exhaling during a left-right stride sequence. This exercise is known as 3-to-2 inhale-to-exhale ratio breathing. This approach will help you settle into a steady pace during longer jogs.
Breathing Through the Nose
One concern of joggers is exhaustion and "hitting a wall" before completing the predetermined distance of a jog. The pace and intensity of your jog plays a big role in when you begin to feel exhausted, so you should manage this carefully when setting out. One way to help control your pace is by breathing through your nose while jogging. This type of breathing naturally slows your breathing cadence and thereby promotes a more moderate jogging pace. When breathing through your nose, inhale deeply and exhale fully through your mouth. Your body movements should match this rhythmic breathing pattern. If you feel you are not receiving enough oxygen this way, breathe through your mouth. Don't force nasal breathing if it is causing you to be short of breath.
Deep Breathing
You can incorporate a deep breathe into your jog every so often to help relax your body. Your body generally signals when a deep breath is appropriate. When you feel it is the right time to take a deep breath, inhale fully and fill your lungs with as much air as you can, then slowly exhale fully before returning to your normal breathing cadence. Avoid holding your breath when doing this. The objective is to keep air moving consistently in and out of your lungs, just as you would during normal breathing.
