What is the best breathing method for running

When running, using abdominal breathing combined with rhythmic breathing has a better effect, mainly including nasal inhalation and mouth breathing, two-step inhalation and two-step exhalation, deep abdominal breathing, synchronized breathing with step frequency, and avoiding chest breathing.

1. Nasal inhalation and exhalation

Nasal breathing can filter air and regulate humidity, and quickly expel carbon dioxide through the mouth during exhalation. This method is suitable for jogging or moderate intensity running, which can reduce the irritation of cold air on the respiratory tract. Novice runners can first practice their nasal, inhalation, and exhalation movements statically, while keeping their lips slightly open and exhaling in a fish mouth shape during running.

2. Two steps, one inhalation, two steps, one exhalation

combines the breathing rhythm with the steps, starting to inhale when the left foot lands, completing the inhalation process in two steps, and then completing the exhalation process in two steps. This mode can maintain a stable oxygen supply and prevent the occurrence of bifurcation. When the pace is increased, it can be adjusted to take one step at a time, inhale one step at a time, exhale one step at a time, but the breathing depth needs to remain unchanged.

3. Deep abdominal breathing

Actively expands the abdomen instead of the chest during inhalation, and lowers the diaphragm to increase lung capacity. You can place your hand on your abdomen to feel the ups and downs, and contract your abdominal muscles when exhaling to help expel waste gases. Long term practice can enhance diaphragm strength, especially suitable for long-distance running training, but excessive ventilation should be avoided to prevent dizziness.

4. Synchronize breathing with step frequency

Customize breathing rhythm based on individual step frequency. For those with a step frequency of 180 times/minute, you can try 3 steps of inhalation and 2 steps of exhalation. Monitor step frequency through a sports watch and select respiratory cycles that can be divided by step frequency. High frequency breathing is more suitable for interval running, while low-frequency breathing is suitable for endurance running.

5. Avoid chest breathing

Shrugged chest breathing is inefficient and can easily cause shoulder and neck pain. Keep your shoulders relaxed and sinking while running, and control your breathing rhythm through your abdominal muscles. If you experience shortness of breath, you should reduce your pace and adjust your state through deep breathing. Do not forcefully maintain shallow fast breathing mode.

Running breathing needs to be gradually adapted based on individual cardiovascular function. Beginners should start practicing abdominal breathing at low intensity to avoid deliberate breath holding or hyperventilation. Daily exercises such as blowing balloons and lying flat breathing can enhance diaphragm strength. In high temperature and high humidity environments, the breathing rate should be appropriately slowed down. In cold weather, it is recommended to wear a magic headscarf to warm up and inhale air. If there is respiratory pain or persistent shortness of breath, stop exercising in a timely manner and seek medical examination.