How To Breathe While Running | 3 Breathing Exercises to Try

When you’re running, you should always use deep belly breathing (or diaphragmatic breathing) rather than chest breathing. Breathing in a rhythmic pattern allows you to take in more oxygen and put less … The air you breathe in only remains in the lungs a short time, thus preventing a complete exchange of air. Similar to nose versus mouth breathing, there's no one size fits all breathing pattern while running, says Eckenrode. Start by using 2:2 breathing during strides—15- to 20-second bursts of faster running—or 30-second hill repeats, Gracey recommends. While running you should use deep belly breathing (or diaphragmatic breathing) as it’s better for efficient and maximal oxygen uptake (VO2 max) than shallow chest breathing. Deep belly breathing is one of the best breathing techniques for running, as it allows for maximal oxygen uptake, while shallow chest breathing can leave you short of breath. Some people will find an even 2:2 pattern (two steps inhale, two steps exhale) is best, while others prefer rhythmic, or odd, breathing (three steps inhale, two steps exhale). Breathe rhythmically.

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