Breathing Technique

I guess I have a lot to say on this topic, but I won't say it here, because yeah, that's wading into the deep end of the controversy pool.

But I will concur with the author's description, and +1 DayRunner's comments, about the usefulness of yoga with regards to breathing. Without putting too fine a point on it, I did not know how to breathe, or why the skill was so important, when running or otherwise, until I began a yoga practice. I have come to understand that, like running in general, proper breathing is a learned skill. Trying to do "timed footfall breathing" may be of some use during a running session for some people; I won't comment on that. But I will say that it's infinitely more important, and more useful, to learn to breathe properly for all those other hours spent not running. Doing that will definitely transfer over into one's running practice, and in a way that is much more intuitive and far less technical.
 
I agree with the deep end of the controversy pool argument. I am too jaded to get into a debate over this issue , but I am happy to discuss it with anyone who wants to learn more. In martial Arts, breathing is one of the most important factor in gaining strength , power and balance. Even in boxing you breath through your nose.
As human we pick up bad habits very easily. How many people you know breath using their chest and not their stomach/diaphragm. But the little extra secret was in just using the Nasal passage. Something buteyko figured out too. He has also had amazing results with asthma patients and people with many other health disorders.
I believe other technique learnt from yoga, taichi etc...can be useful too.
 
Just making the simple joy of running even more complicated now with rithmic breathing?
I just go and run...If I feel like it.
 
Yes , I agree keep it simple. For people just starting out. I would maybe suggest just try simply breathing through your nose when you run. You will find it really diffciult initially and feel like your are suffocating. But I guarantee is gets betters as your diaphragm muscles gets stronger. You will also find that your running slows down until such time that you can take in sufficient air through your nasal passages. So this technique is really good to try when you going for your long slow sessions. You will find that your breathing slows to a rhythmic form and that your heart rate efficiency improves...some say by 10-15%. So maybe as I test try using your heart rate monitor to see whether you do in fact get more efficient. When your breathing slows down you naturally will be breathing once only every 3-5 foot strikes...however I wouldn't even think of it and just concentrate on the breathing aspects and if your running gait and technique is pretty tidy already I would let the running take care of itself...
 
I thought I'd give this a try on my morning run yesterday. It certainly slowed my breathing down, even when I went back to my usual huffing style I was breathing slower after half a minute of nasal breathing (which was about all I could stomach before it felt weird).

I can't say whether this was good or bad, just different. I didn't feel like I was about to suffocate though, so maybe I'll try it again.
 
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Hi Larry, I guess some people feel suffocated or feel strange just using the nasal passages. However, if you care to google it there is plenty of both scientific and medical evidence that this is better for you and that by slowing your breathing your are actually absorbing O2 much more efficiently as CO2 levels need to be at a certain level so your body believe that it is in O2 debt. However, if you breath by panting and short quick breaths ...hyperventilating. Your body with think it has sufficient O2 saturation and slow down O2 absorption...that's how I read it from the fact files anyway...so a rhythmic steady breath is the way to go... if it starts to feel weird...perhaps slow down even more just so you can keep the routine of breathing through your nose...Cheers
 
I agree 100% with the nasal breathing, and also practice the odd-meter count. I've posted about it before (and years ago at rwol). It does complicate things at first but after a while, it can become like a mantra, very soothing and it just runs itself ie without your having to think about it. I sometimes have the numbers '1,2,3,4,1,2,3,1,2,3,4,1,2,3 ... ' literally playing in my head, in the background, with the 1's coming at the start of an inhale and exhale respectively, and in synch with my strides.

But it's not everyone's cup of green tea.

And practice nasal/belly breathing all the time, not only when running.

Also, snot-rocket season isn't necessarily the best time of year to get into this stuff :hungry:
 
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I only do this technique so that I can run as relaxed, smooth and as soft as I can. I am building up miles to eventually do some Ultra's ...already run half and fulls...and to battle fatigue is hard enough in a super long race... However, I love just running and running...be it slow or fast. That is why this Barefoot Karma is so invigorating and our band of barefoot souls have figured thst you can take away all the races and competitions....we would still run for the heck of it....
 
I agree 100% with the nasal breathing, and also practice the odd-meter count. I've posted about it before (and years ago at rwol). It does complicate things at first but after a while, it can become like a mantra, very soothing and it just runs itself ie without your having to think about it. I sometimes have the numbers '1,2,3,4,1,2,3,1,2,3,4,1,2,3 ... ' literally playing in my head, in the background, with the 1's coming at the start of an inhale and exhale respectively, and in synch with my strides.

But it's not everyone's cup of green tea.

And practice nasal/belly breathing all the time, not only when running.

Also, snot-rocket season isn't necessarily the best time of year to get into this stuff :hungry:

After a while the breathing becomes more instinctive just like when you initially start running with a proper technique and you have to be aware of the cadence of 180's odd...eventually you work it out and don't even think of it...I find that now unless I do a MAX 100% HR effort...after a finish a run even up to 90% ...I am not panting or breathing hard after I finish...it literally feels like a stroll in the park.
 
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After a while the breathing becomes more instinctive just like when you initially start running with a proper technique and you have to be aware of the cadence of 180's odd...eventually you work it out and don't even think of it...I find that now unless I do a MAX 100% HR effort...after a finish a run even up to 90% ...I am not panting or breathing hard after I finish...it literally feels like a stroll in the park.

I breathe this way pretty much all the time when I'm running and find I only have to concentrate on it during runs on stupid hot/humid days when I use the technique to really reduce my exertion level.
 
I read that rhythmically pooping to the climax of Tchaikovskys 1812 overture whilst holding your nose before a run will increase your speed by 6.873%, especially if you had spicy food the night before ;) .
I'm a believer in instinct, in being spontaneous and adaptable to changing circumstances and emotions, all these theories are just walls to surround yourself with and have little to do with the bigger picture, the stuff that is important in life.
One day someone will write a paper on how looking out for your family and being 'most excellent' to others will increase running performance, that's where the real focus should be, that's where true stamina, passion and heart is forged. Get that right and you'll get faster and stay healthy, at least that's how I see it but then again i'm two sandwiches short of a picknic and claim nothing.
 
Maybe this breathing technique becomes more important to a runner as he/she pushes the envelope, as the author of the article describes, getting his Marathon to the 2:13 level. These days I/m varing my runs between LSD and SSD (long and short slow distance) except for last week, when I did all my running through my nose and into a kleenex.
 
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As a way to develop the diaphragm, strict nasal breathing is intriguing. However, once one has the diaphragm working properly (take a test by sitting down [back straight] with one hand on the stomach and one on the chest--the hand on the stomach should be moving, the hand on the chest relatively still), I can't see why one would want to restrict the intake of oxygen or release of CO2. And I don't recall ever seeing an elite runner with their mouths closed, although I'm not much of a fan of racing so perhaps some examples exist.

Seems to me if the diaphragm is in good working order, and mechanics, posture, conditioning are good, it's best, or at least easiest, to let the CNS decide when it's time to open the mouth for greater volume. Still, it's cool that you guys have trained yourselves to run this way. Like high cadence, lifting the feet, and other conscious manipulations, I say if it works for you do it! I may even give this a try, despite my 'just run' sensibility, although as a general rule I find it easier to focus on good posture, strength, and flexibility (which also require work). Everything else seems to fall into place.

I did try the odd-meter thing the other day. I don't think my breathing follows any kind of correlation with foot fall to begin with, but it was definitely too much work for my lazy sole to try to coordinate the two to a certain meter, odd or even even. I tried thinking of "Take Five" for the five-count and "Money" for the seven-count, to no avail. Interesting discussion in any case.
 
Don't get me wrong Tanman, I have being a nasal breather most of my life and I can definitely see the difference when I am running along others.
When I am passing them they are stragling for breath and I am running very relaxed even though I am running faster than them.
It's just the thought of counting steps and breaths sounds a little much. For me anyways.
 
My allergies and sinus troubles make a pure nasal breathing approach a nonstarter. As I get warmed up and going things get, erm, thick and drippy, making my nose an 'exit only' pathway (not literally, but for all practical purposes).

If I were pressed I think I'd come down on the oral/nasal breathing thing we discussed last time this topic came around. It's what I seem to do naturally and, as is my wont, I tend to 'just do' whatever comes simplest/most easily/most naturally to me.
 
Don't get me wrong Tanman, I have being a nasal breather most of my life and I can definitely see the difference when I am running along others.
When I am passing them they are stragling for breath and I am running very relaxed even though I am running faster than them.
It's just the thought of counting steps and breaths sounds a little much. For me anyways.
Yes I Agree :)
 
If I were pressed I think I'd come down on the oral/nasal breathing thing we discussed last time this topic came around.
Must be summer reruns. I like how these topics come round and round with new participants and slightly different takes and then reacting to them anew as my own thinking evolves/devolves. It's the six-month theme-cycle. Broken glass anyone?

But yah, I guess that's the thing you zeroed in on. Why the dichotomous or absolutist thinking? It's like Lucy asking Charlie Brown to decide if he likes his mom or dad best. At rest, with good diaphragm breathing, it's all nasal, I think, but then as need increases, additional air is let in and out through the mouth. Simple. I just scanned video of last year's Olympic marathon and Usain's 100 m. In the marathon, no one's panting like a weekend warrior, true, but no one seems to have their mouths completely closed either. They look relaxed, breathing through both the nose and the mouth. In the 100m., the sprinter's mouths are much more open, just what you'd expect. If it's good enough for the pros, it's good enough for me. Still, Tanman's statement that he can run flat out with his mouth closed is intriguing. Might have to try it . . .
 
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Still, Tanman's statement that he can run flat out with his mouth closed is intriguing. Might have to try it . . .


That's how I breathe on my slow runs Lee-closed mouth and on my faster runs or when doing stairs workouts it's mouth and nose breathing for me.

Oops, I forgot to messed up the quote-darn!
 
That's how I breathe on my slow runs Lee-closed mouth and on my faster runs or when doing stairs workouts it's mouth and nose breathing for me. Yah, seems pretty commonsensical. I guess that's why Tanman's ability to run flat out while breathing only through the nose is intriguing to me. It's counterintuitive, kind of like those people who can walk faster than most people can run by swiveling their hips to and fro. Or those folks who train for ultras doing nothing but Tabata intervals. Or or people who run 11-12 mm pace with a high cadence. Doesn't make any sense to me, but I'm happy to know there's people out their doing it. It adds to the human legacy. Me, well, I'm working on how to turn myself inside out. That will be my contribution.

Oops, I forgot to messed [sic] up the quote-darn! That's OK, you still take up half a web page with your PR list