Breathing Technique

Barefoot Gentile

Barefooters
Apr 5, 2010
1,947
1,226
113
53
Fairfield, CT
Not to make matters even more technical than running should be, but I saw this article in runnersworld, and thought it was interesting. Years ago before reading this article, I realized I wasn't breathing enough when I was running, my breaths were too long going in and out. I wasn't getting enough oxygen to my muscles, once that happens you become tired and loss steam. Then I decided to take shorter breaths, which started to fuel my muscles more sufficiently. Just from breathing more and quicker, I got a bit faster and just noticed an overall better performance and efficiency with my running.

http://www.runnersworld.com/running...unnersWorld-_-Content-Training-_-RunningOnAir
 
  • Like
Reactions: Bare Lee
been thinking about this a lot lately....thanks for the article.
Should be interesting to try once I work on "stomach breathing" a little more.
 
breathing, maf, stretching. good ways to start a heated post. did i miss any others?
 
I have adopted Nasal Breathing..for me anyway...it has improved my heartrate and lactate levels. I also feel very relaxed while running now. It was quite difficult to transition into this ofrm of breathing, as your diaphragm muscle has to develop much more. But if you research Buteyko Breathing. You will see that we need a cerain levels of CO2 in our blood stream to absord the incoming O2 efficiently. Hypeventillation is not a good way of doing this and it happens through mouth breathing...our fight or flight response. I looked up some links that might help: http://sethigherstandards.com/2006/...-and-reduce-stress-with-one-simple-technique/ to get a start. There are plenty of resources if you google them. Very much like barefoot running this technique needs patience, practice and effort to transition. There are no short cuts but I feel the results are great after all of plus you get other health benefits. I try to breath exclusively through my nasal passage 24/7 now.
 
I would like to add a little more inofrmation about my transtion. You will initially be limited by your ability to breath through your nasal passage and actually run alot slower. If feel almost suffocating . However, if you look at nose being the speed limiter, then as you get better at it you will get faster too. Now I can run flat out without panting but just breathing rythmically. If you research it. The tarahumara breath solely through their noses when running too and I believe Scott Durek...probably the greatest ultramarathoner ever is a proponent of Nasal breathing.
 
Yoga is good practice for this; in Bikram Yoga you spend about 80mins of the 90 minute class breathing through your nose. In Ashtanga yoga you also use a tightening of the throat to create resistance and work the diaphragm (Ujjayi, or "Warrior" breath), as well as Bandhas (internal contractions, including the pelvic floor muscle and drawing in of the navel). As you progress with the practice you realize how working with your breath is so much easier than against, and how breathing through your nose becomes a bit like someone with hyperventilation breathing into a paper bag: it goes against instinct but experience suggests it creates a more sustainable state within your cardiovascular system. I find it takes me about an hour or so of running before everything relaxes and I am breathing properly with my diaphragm - once I reach this point everything seems to get a bit more enjoyable and easier. Runs that start in the dark, where I don't have a headlight are great for tuning into the breath; in the absence of other stimuli the breath is more apparent and when you let it take the lead in your running everything else seems to fall into place. Just don't stub your toe...
 
  • Like
Reactions: ThomDavid
...but will I have to run Marathons if I start breating this way?

I already use nose breathing to guage whether or ot I'm relaxing into a run. Beyond that I've resisted count based breathing because I don't do it well (like dancing when you have to count beats) and I tell myself "I just run!"

Mr. Coates does make a fair case for his recommendations, even though I tend not to thump much when I land. I will give it a try.
 
  • Like
Reactions: happysongbird
When I feel myself stressed about breathing while running, I try to take a couple of slower breathes and just tell myself to relax. Not a very cerebral method, but it has helped me a lot! Of course, I have a background in swimming, singing, and flute playing, so it may come more naturally to me.
 
Interesting idea if true, but until there's proof that foot landing and breathing are connected, and that odd-number timing is therefore important, I'll assume it's just another batty notion that over-intellectualizes the simple act of running, and stick to the 'just breathe' corollary of the 'just run' theorem. Still, I may give it a try and see if I notice any difference . . .

I also believe that if you have good posture, most proly your diaphragm will work just fine.
 
I started breathing when I popped into this crazy, mixed up world and haven't stopped since.;)

Sometimes we breathe heavy to regulate core temperature, I wouldn't know that's happening but my body does because it has vital organs to protect, my point being we breathe in many different ways depending on changing circumstances, there is no such thing as a machine like breathing rhythm in humans, it just doesn't exist.
 
Interesting idea if true, but until there's proof that foot landing and breathing are connected, and that odd-number timing is therefore important, I'll assume it's just another batty notion that over-intellectualizes the simple act of running, and stick to the 'just breathe' corollary of the 'just run' theorem. Still, I may give it a try and see if I notice any difference . . .

I also believe that if you have good posture, most proly your diaphragm will work just fine.

And how do you know when you've exhaled completely exactly as your foot lands? What part/portion of the foot?
I will admit to breathing through my nose sometimes and doing a deep breath just to remind myself to relax.
 
  • Like
Reactions: happysongbird