I've been trying to switch to nose breathing all summer and I haven't quite gotten it to work. Granted, it hasn't been a really serious attempt on my part but still. I'll try your advice next time I'm out. The only point Ive mastered so far is the deep breaths, I haven't really known how it should feel before reading this though.
Article: Breathing Efficiency - Running With Your Breath By NakedSoleNate
- Thread starter Blind Boy
- Start date
Thanks Nate, this is just the reminder I needed to think more about my breath during the rest of the day, when I'm not running. I will also have to try thinking about moving my dan tien with my breath...it's one of these ideas that sounds esoteric on reading, but I think will eventually 'click' through physical practice.
Also, big shout out to the psoas muscles and running in possession! Gotta get some more RIPtraining in!
Also, big shout out to the psoas muscles and running in possession! Gotta get some more RIPtraining in!
I'm glad it was helpful BB!! You can also try a "middle" ground approach...inhaling through the nose, exhaling through both the nose and mouth...
It really is about physical practice...but it doesn't take that long for it to become habitual, just a bit of continued mindfulness!
The more I study movement, the more convinced I am that all efficiency and relaxation reside in breathing techniques. I aim to continue my study, and am very interested in how others experience trying out some of these ideas.
The more I study movement, the more convinced I am that all efficiency and relaxation reside in breathing techniques. I aim to continue my study, and am very interested in how others experience trying out some of these ideas.
I am a singer and I have used my running as a way to train my "control"over my breathing, especially the expiration phase.
As a runner I have had a natural tendency to gasp for air. To help me with this, my cross country coach years and years ago had taught me that breathe in 2, breathe out 2 method on each 2 steps.
In the beginning this caused a little bit of a jerky movement, but it was a start to getting away from gasping and gulping as if I was desperate for air.
As I concentrated on this, it eventually began to happen on it's own -- like the diaphragm took over, and the 2 intakes of air just kind of fell in.
My next step has been to try to connect the two "parts"of the 2-step breath and make it into one smooth deep breath.
I'm not sure if the "in 2 out 2" approach was a good way to get there, or made it take longer, but concentrating on training the breathing this way has helped me a lot in my running. When Iget to the end of my run and I'm getting tired (especially when adding distance) focusing on breathing helps put my form back together again when it is disintegrating.
Focusing on the breath has also helped me as a barefoot runner to relax on surfaces that are rougher and sharper, like gravel or cobblestone sidewalks.
As far as silent breathing, I practice that more when I'm passing people. It's actually a great practice because it reveals that there are weaknesses in the breathing apparatus that can be strengthened and that we're actually being a little lazy and flaccid with the breathing.
I have always wondered how to approach breathing in the first few minutes of running. Should I get a more disciplined breathing going right off the bat, or should I just breathe naturally until my body starts to call for more air, and then get a more trained breath operating? Maybe people who don't have the unnatural "gasp for air" problem don't even need to answer this question. But I think better breathing can be a matter of form too.
As a runner I have had a natural tendency to gasp for air. To help me with this, my cross country coach years and years ago had taught me that breathe in 2, breathe out 2 method on each 2 steps.
In the beginning this caused a little bit of a jerky movement, but it was a start to getting away from gasping and gulping as if I was desperate for air.
As I concentrated on this, it eventually began to happen on it's own -- like the diaphragm took over, and the 2 intakes of air just kind of fell in.
My next step has been to try to connect the two "parts"of the 2-step breath and make it into one smooth deep breath.
I'm not sure if the "in 2 out 2" approach was a good way to get there, or made it take longer, but concentrating on training the breathing this way has helped me a lot in my running. When Iget to the end of my run and I'm getting tired (especially when adding distance) focusing on breathing helps put my form back together again when it is disintegrating.
Focusing on the breath has also helped me as a barefoot runner to relax on surfaces that are rougher and sharper, like gravel or cobblestone sidewalks.
As far as silent breathing, I practice that more when I'm passing people. It's actually a great practice because it reveals that there are weaknesses in the breathing apparatus that can be strengthened and that we're actually being a little lazy and flaccid with the breathing.
I have always wondered how to approach breathing in the first few minutes of running. Should I get a more disciplined breathing going right off the bat, or should I just breathe naturally until my body starts to call for more air, and then get a more trained breath operating? Maybe people who don't have the unnatural "gasp for air" problem don't even need to answer this question. But I think better breathing can be a matter of form too.
You know, its kinda funny, but it seems that with a lot of stuff like this I'm already trying to do it, but I don't know why. Recently on my runs I've been trying to keep my breaths smooth and silent, but I wasn't thinking about efficiency, I just thought it was really annoying when the rest of my body was totally silent but I was panting away like a dog. We also focus on using our diaphragms in choir, but for some reason I never thought to apply it to my running. I'll be sure to work on this now that I'm aware that it actually is better and not me just being crazy about making noise. I'm definitely not used to nose breathing, but I bet I can get used to the lower air flow, just like I have to whenever I'm swimming and can't be gasping constantly. Lower volume will probably force me to focus on the rest of these points in order to get by.
Breathing deeply and exhaling completely will probably be my biggest problem, just because I have a lot of lung capacity from running, swimming, singing, etc. and I'm used to barely breathing at all unless I'm running. As long as I remeber that I'm supposed to do it I'll manage though. I'm not quite sure about running with water in my mouth, but heck, its worth a try. I'll probably end up drooling on my self or something though, haha. Good stuff.
Breathing deeply and exhaling completely will probably be my biggest problem, just because I have a lot of lung capacity from running, swimming, singing, etc. and I'm used to barely breathing at all unless I'm running. As long as I remeber that I'm supposed to do it I'll manage though. I'm not quite sure about running with water in my mouth, but heck, its worth a try. I'll probably end up drooling on my self or something though, haha. Good stuff.
