How to breathe before, after and during running to make the most of it

Athletes often experience

panting

, gasping, and

running out of breath

. It is crucial to learn efficient

breathing techniques

while

running

to improve performance. The more effectively you are breathing, the more you can adequately supply your cells with oxygen and remove the carbon dioxide from your cells.
Improper breathing can lead to various issues, such as fatigue and poor posture. Poor breathing can affect endurance and increase injury risk. Using the diaphragm for deep breaths, which improves oxygen intake and energy efficiency. Try “exhale pulsation” exercise to strengthen breathing muscles. The technique involves short, sharp exhales while engaging the abdominal muscles.
Runners can enhance their stamina and performance through specialized

breathing exercises

, highlighting the importance of proper breathing techniques. These exercises could be beneficial for both novice runners and those training for competitive events. Efficient oxygen use is crucial to avoiding lactic acid buildup that can lead to cramps and muscle pain.

Practice deep breathing

Athletes must practice

deep breathing

before high-intensity exercise. This can stretch respiratory muscles and prepare the body for physical activity. Also, maintaining good posture during running can aid better lung function.

Nasal breathing

Nasal breathing

, rather than mouth breathing, is recommended as it cleans and humidifies the air and can reduce recovery time. Nasal breathing can enhance oxygen uptake efficiency by 20 percent. Starting nasal breathing with low-intensity runs and gradually increasing the intensity.

Running in winter: Tips for better breathing in the cold

Running in winter can be beneficial for your immune system and respiratory tract. However, doctors recommend taking precautions when temperatures drop below -10°C, as the body can no longer sufficiently warm the inhaled air before it reaches the bronchial tubes.
Most athletes advise wearing a tube scarf which can act as a covering for your mouth and nose for extra warmth. Breathing in through your nose and out through your mouth. When you breathe in through your nose, the air is preheated and filtered. The mucous membranes, throat, and bronchial tubes are less irritated by the slightly warmed breathing air. For more oxygen intake, breathe out more through your mouth and breathe deeply into your diaphragm when breathing in through your nose.

Five key breathing exercises are recommended for runners:

1. Patterned breathing: This technique helps tone the diaphragm. Starting with a 2:2 breathing pattern, which means inhaling for two steps and exhaling for two steps, can enhance breathing control during running.
2. Belly breathing: Also known as diaphragmatic breathing, this method involves deep abdominal breaths to strengthen the diaphragm and reduce the risk of cramps.
3. Equal breathing: This method involves making inhales and exhales of equal duration, promoting slow and steady breathing to improve pacing.
4. Alternating nostrils breathing: Derived from yoga and known as Nadi Shodhana, this technique involves inhaling through one nostril while keeping the other closed and alternates to reduce stress and improve cardiovascular function.
5. Pursed-lips breathing: This exercise slows breath rate by exhaling through pursed lips after inhaling through the nose, making oxygen intake more efficient.

Take it slow and avoid intense exertion

When beginning to run, it’s essential to take it slow. Start with a moderate warm-up to prepare your body. While professionals can handle intense activity, they need to manage their energy levels carefully as the body uses more energy in cold conditions. Post-run care is also crucial. You should get changed straight after a session in the cold so that you are warm and dry. Warm drinks, good food, and relaxed breathing are recommended for recovery.