Running, nasal inhalation, nasal exhalation or nasal inhalation, oral exhalation

Whether to use nasal inhalation or nasal inhalation during running depends on the intensity of exercise and personal habits. For low-intensity running, it is recommended to use nasal inhalation, while for high-intensity running, it can be switched to nasal inhalation. The choice of breathing mode is mainly related to factors such as oxygen demand, respiratory efficiency, and cardiopulmonary load.

Using nasal inhalation and exhalation during running can help filter out impurities in the air, keep the respiratory tract moist, and slow down the breathing rhythm, making it suitable for warm-up or low-intensity steady running. The nasal hair and mucosa in the nasal cavity can block dust and pathogens, reducing respiratory irritation. This method can also promote abdominal breathing, enhance diaphragm strength, and help stabilize the core muscle group. However, the nasal passage is narrow, and high-intensity exercise may not be able to meet the oxygen supply needs, which can easily lead to hypoxia. Switching to nasal inhalation during high-intensity running can quickly increase ventilation and alleviate hypoxia. The oral passage is larger, allowing for the inhalation of more oxygen per unit time, making it suitable for sprinting or interval training. However, prolonged oral breathing may cause dryness in the throat, and cold air can directly irritate the respiratory tract, increasing water loss. Suggest coordinating the movement of the tongue against the upper jaw to preliminarily warm and humidify the air. If the environmental air pollution is severe, priority should still be given to nasal breathing.

When running, you should flexibly adjust your breathing pattern according to your own feelings. In the early stage, you can try nasal inhalation and exhalation to cultivate your breathing rhythm, and naturally transition to nasal inhalation and exhalation as your pace increases. Before and after exercise, moisturize the respiratory tract. In dry season, use physiological saline spray to clean the nasal cavity. Long term runners are advised to strengthen respiratory muscle training, such as using flat support combined with deep breathing, to gradually improve breathing efficiency. If dizziness or shortness of breath occurs, immediately reduce the intensity and check if the breathing method is reasonable.