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Improper breathing patterns can lead to shortness of breath, even abdominal pain or lung discomfort, non-stop coughing, and severe cases can lead to hypoxia. Learn the correct breathing method to make running easy and durable. Abdominal breathing is definitely the best way to improve running efficiency.
1. Cooperate with breathing method and running speed
At the beginning of running, or when the speed is slow, the oxygen demand is small, and only nasal breathing can meet the oxygen demand. When the running time is longer or the speed becomes faster, it is difficult for nasal breathing to meet the body's need for oxygen. If you only use nasal breathing, it is easy to fatigue the respiratory muscles. At this time, you should open your mouth to cooperate with breathing to relieve the pressure on the respiratory muscles.
Of course, it is not enough to open the mouth completely. It is better to open the mouth slightly, clench the teeth lightly, roll up the tip of the tongue, and slightly touch the palate, so that air can enter and exit through the gap between the teeth. When breathing, pay attention to be even and rhythmic, exhale short and powerful, inhale slowly and evenly, and have an appropriate depth.
2. Breathing rhythm and pace coordination
When running, people are generally accustomed to freely adjusting the breathing rhythm according to their own needs. In fact, the breathing rhythm should be closely coordinated with the pace. Usually, the breathing rhythm of jogging is to exhale every 2-3 steps, inhale every 2-3 steps, and keep breathing evenly and at the same depth, so that you will feel brisk when you run.
As the distance increases, the fatigue of the body gradually becomes apparent. At this time, it is necessary to slow down the forward speed, or stop and take two steps to adjust the breathing rhythm. It should be noted that during the running process, it is necessary to prevent the occurrence of disordered breathing rhythm, otherwise some adverse physical reactions will easily occur.
3. Strengthen the depth of exhalation
Many people don't pay attention to the depth of breathing when running, so when they continue to exercise for a long time, they will experience shortness of breath, resulting in chest tightness and dyspnea. Although some people pay attention to deep inhalation, they often ignore the depth of exhalation.
In fact, when running for a long time, only by appropriately increasing the depth of exhalation can the body's need for oxygen be met to the greatest extent. When the depth is strengthened, it is possible to discharge more exhaust gas and increase the negative pressure in the lungs, so that the inhalation is more labor-saving and the inhalation volume can also be increased.
Abdominal breathing, you deserve it
Belly breathing, drawing air into the lower lobes of the lungs, stimulates the body's parasympathetic response, causing the body to secrete a beneficial cocktail of hormones. Compared with shallow breathing, deep abdominal breathing using the abdomen and diaphragm is a very efficient breathing method.
Because abdominal breathing can make the exhaust active: on the one hand, it can discharge the metabolized carbon dioxide more thoroughly, on the other hand, it can also increase the capacity during inhalation, allowing the inhaled oxygen to penetrate deep into the alveoli, and improve the efficiency of blood oxygen exchange.
When running, muscles need a constant supply of oxygen to maintain movement. If abdominal breathing is used as adjustment, the depth of breathing can be increased, thereby increasing the utilization rate of the lungs and obtaining more oxygen efficiently. At the same time, this breathing method that uses deep muscles can also help you focus more on your core muscles, so that your running posture and movements are not easy to lose shape due to increased intensity or distance.
How to practice abdominal breathing?
1. To really do a good job of abdominal breathing, you must first have a good standing posture. Bending over will compress the chest cavity and abdominal cavity, making the inhalation capacity smaller, and the squeezed diaphragm and core muscles will also be difficult to breathe. Initiate; try to spread your feet shoulder-width apart, keep your upper body straight, and imagine that your spine is gradually elongated, extending from the top of your head to the sky. Many people's shoulders are prone to tension. You may wish to jump, turn your shoulders, and let your shoulders naturally hanging on the sides of the body.
2. Take a little breath first, put your hands on your chest and abdomen respectively, then slowly and deeply, gradually retract your stomach, and exhale through your mouth, you will feel the diaphragm naturally relax and rise, pulling your abdomen With the chest cavity the air is expelled. If you're doing well, the hand on the stomach will be indented with the belly, while the hand on the chest will only press in slightly or not at all.
3. Try to exhale the air completely, and then inhale slowly through the nose. While inhaling, focus on the abdomen, let the abdomen expand slowly with the inhalation of air, and you will feel the tension of the diaphragm gradually increase and contract Descending, the air is introduced from the abdomen, gradually filling the entire abdomen and chest cavity. If you have grasped the technique of abdominal breathing, the hand placed on the abdomen will move with the introduction of air and the swelling of the abdomen, and the hand on the chest will slightly float out, or stay still.
4. Repeat steps 2 and 3 several times to experience the feeling of active exhaust and relaxed inhalation, and feel the movements of the chest and abdomen. If it is not going well, re-examine whether your upper body is upright and whether your inhalation and exhalation are slow And deep, put the mind on the abdomen, start from the abdomen, and the mouth and nose guide the air to be discharged and inhaled.
Abdominal breathing is a technique that can be practiced at any time. You may not be used to such deep muscle work at first, but try using this breathing method and start with slower, easier running. The rhythm of your breathing matches your running speed.
When you can use abdominal breathing comfortably, and then gradually increase the running speed, you will soon find that the degree of effort at the same speed is reduced, the endurance of long-distance running is also improved, and the rhythm of running starts It seems that it is not as rushed as before, and it is more relaxed.
When running, it can be said that a smart watch is definitely the best partner. It is light and easy to carry. The strap is skin-friendly, even if you are sweating, it will not be uncomfortable to wear. In addition, it can also track your running conditions, such as distance, speed, breathing rate, blood oxygen, etc., to help you master the correct breathing method more quickly, thereby improving running efficiency.