For any physical activity, a lot depends on breathing. It doesn’t matter what you choose: gym, CrossFit or swimming. Today we will talk about how to breathe properly while running.
What and how we breathe
The human body, like the organisms of higher vertebrates, is equipped with a perfect respiratory apparatus associated with the circulatory system. Such a connection is necessary for extracting oxygen from the air, fixing it on blood hemoglobin and transporting it throughout the body, to every cell.
The amount of oxygen that gets into the lungs will depend on the quality of breathing and the air in the environment. Breathing quality is the depth of inhalation and frequency.
For more efficient oxygen consumption, breathing should be rhythmic. Chaotic breathing does not allow you to saturate the body with oxygen in the required amount. There will be either an excess or a lack of it. A deficiency for a person is undesirable and dangerous. And the excess can make your head spin.
The quality of the air around us is its purity. You all know or have heard what photosynthesis is. Green plants absorb carbon dioxide that we breathe out. And they release oxygen, which we already absorb. Accordingly, the more plants in your environment and the fewer cars, the better. No wonder everyone wants to go to the park for training, and not run along the side of the freeway.
Next, we will analyze the peculiarities of breathing during physical exertion, in particular, when running. How to breathe correctly so as not to choke?Breathing rules for sports
The following seven rules give an idea of how to breathe and how not to breathe during physical activity.
Rule 1: breathe clean air
The first rule has already been voiced – breathe where there is a lot of oxygen. This is a forest, park, nature reserves.
With physical activity, the body’s demands for oxygen increase. And oxygen is absorbed along with the air. It turns out that if there are a lot of harmful impurities in the air, we will also inhale them? Yes, unfortunately it is. Therefore, it is not recommended to run near the roadways, in industrial areas, in dusty areas. Otherwise, all particles and dirt will end up in our lungs.
Rule 2: adjust the depth of your breathing
To understand how to breathe correctly while running, what technique should be when running, you need to determine the depth of breathing.
You can breathe shallowly – such breathing is typical for a state of rest and sleep. Inhale is quick and weak, exhalation is sharp and imperceptible. Periodically (every 5-6 minutes) the body takes a deep breath, as it needs more air.
Even when walking, this breathing will be ineffective. Therefore, the breaths will become a little deeper and faster.
Breathing correctly while running can combine medium-deep breaths with alternating deep breaths. For example, 10 medium breaths, 1 deep breath. And this is only relevant when you are short of air. Medium-deep breaths are usually sufficient.
By learning to regulate and stabilize your breathing depth, you will open up new horizons.
You cannot take each breath very deeply while running – a temporary excess of oxygen can cause dizziness.