Breath Of Fresh Air: Breathing Techniques For The New Runner

Practice deep or diaphragmatic breathing

Many people feel that breathing through their chests or upper bodies is good enough. While shallow breathing can be helpful at times, it can exhaust the upper chest and lungs. Practicing deep or diaphragmatic breathing prevents dizziness and nausea. It can also help the runner take in the appropriate amount of oxygen.

Image source: menshealth.com
                                   Image source: menshealth.com

Learn breathing through the nose

Breathing through the nose helps runners breathe deeply and efficiently. People who run in cooler temperatures could experience dry air that can lead to asthma-like symptoms (e.g. coughing and wheezing). The human lungs work best with moist air, and breathing through the nose makes it possible to take in the moist air. It also filters out air impurities.

Image source: inspiyr.com
                                         Image source: inspiyr.com

Match breathing to steps

Think of breathing and running as a dancing routine. Tempo and timing are important in breathing and running. For easy-paced jogs, try inhaling for three to four steps, and exhaling in the same number of steps. For intense runs, try breathing in for one to two steps, and exhaling at the same pace.

Steven Rindner is a business and corporate development executive. He enjoys running when he is not at work. Visit this blog for more running and exercise techniques.

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