1. breath out of your mouth 2. try to breath more into your stomach instead of the chest 3. inhale for 2-3 strides exhale 2-3 strides but if u are going faster then 1-2 4. imagine you have a string pulling you up 5. practice
@@pradeepanck8213 i think he meant forceful expiration using abdominal muscle ,yes u r correct we cant use abdominal muscles for inspiration / breathing in
I am glad to hear this! Breathing through my nose is horrendously difficult due to my nasal polyps and asthma. It's especially annoying to have people correct my breathing while I'm running. We're all different, if I breathe through my nose I WILL pass out.
You likely have nasal polyps from years of mouth breathing. Mouth breathing is awful for your health, it leads to all sorts of sinus issues and wrecks your CO2 tolerance.
Did you ever find a cure for this? Mine suddenly started happening 6 years ago. Lost my sense of smell and its like having a cold 24/7. Had 2 surgerys and it was no help.
@@wildone106 Hi Neo, I had surgery for Nasal polyps and seemed to have a blocked nose with infected sinuses all year round. What pretty much cured me (I would say about 90% of my symptoms) was a few things. I had to drop all refined sugars, as these feed Candida Overgrowth and I found scaling back on wheat helped a lot (especially poor quality white bread and pasta). The next one will sound weird, I started taping my mouth shut before going to bed and made an effort to nose breath as much as possible. Rather than go into the reasoning in this comment ,have a search for the work of Patrick McKeown (he has a few talks on here). Good luck, you can solve this and you will find the above changes provide some relief in a matter of just weeks sometimes.
@@pozzarefds Don't listen to this guy. Candida is a niche medical conspiracy theory. Patrick mckeown wrote a self help book and is not medically licensed. Beware of quacks, they kill people.
I knew my breathing was bad but OH MY GOD, I was struggling for so long to run more than half a mile without feeling like I was going to collapse. Today though, after watching this video, I didn't just run a full mile without stopping, it felt like I could have gone another mile. For the first time my heart rate didn't just peak at 192, it averaged 180bpm across the whole run. Between my success running and the success I've had swimming thanks to the videos you guys put out I've never felt more confident in myself. Thank you so much for the effort you put into your videos, they have been a tremendous help to me.
Exactly what I've been doing recently. I notice that sometimes I'll be breathing way faster than I need to at certain times, especially the beginning of a run.
2 strides inhale nose - 3 strides exhale through mouth as if blowing out a candle to delay the exhale. We might get in more air when we use the mouth for inhalation, but actually less oxygen is reaching the cells. The more and the faster you breath, the less oxygen is reaching the cells.
Great video Mark. I've been running for almost 10 years but it wasn't till recently that I found out about diaphragm breathing. What you've explained seems to be quite simple but largely unknown / ignored by amateur runners. So thank you for the video.
Learned breathing from the stomach around 2015 and it has changed a lot certainly in running and hockey too. Definitely increases your energy in the long haul.
Great video guys! I remember when I started running, it felt like I couldnt get enough oxygen whilst running, even shortly after the start and my breathing was so loud, people could here me coming from meters away. And this was only due to the fact, that I was breathing through my nose. I stopped doing that after i watch a yt video and since then, I don't have to think about my breathing anymore, its just something I do automatically.
I couldn’t even walk for little long via breathing through my nose but now i can run miles with nose breathing, its all practice and it always feels impossible initially but you keep doing it and its all piece of cake.
After so many experiments of breathing while running finally I have fond breathing through my mouth keep me running longer and more pleasant. Like your video thank you.
After doing muai-thai for a few years in the past my general thinking was that breathing through the nose is generally best; when the opponent starts breathing through their mouth it means they're tired, and you've got 'em! I've just started running recently and I try to use this same concept of breathing through the nose, at first, then when I start to get tired I breathe in through the nose and out the mouth, and when I've very tired it's in and out through the mouth, gasping for air! But I don't really like that because I usually run through a swarm of mosquitoes after about 2 seconds! I think our nose holes are pointed downwards for a good reason..
4:32 - about to go for my third run this week. Havent ran for over three years and just getting back into it. Breathing was a killer the first two times so will see if this can help. Thanks.
My breathing technique is breathe in through nose, hold for 2 seconds exhale through mouth. Then when I need to push myself ( change of pace/ inclined ) do the same and then breathe through mouth hold 1 to 2 seconds. Keeping back straight while running, not slouching. 15 minutes of warm up ( leg stretches, back exercises. Have correct running shoes that works for you. Run one day and then 2 days off. Have a water bottle ready for you when you're back to your start point. Hope that helps. Listen to music, something high beat. Keep to a pace that works for you. For example 1mile - 7.30 mile 2mile- 8.30 mile 3rd mile 7 minute mile. Disclaimer been running more frequently, however since carrying out breathing/ correct gear/ warm ups/ pace etc I've improved speed by 5 minutes.
Thanks for these tips. I'll try them out. I have been running 10k for 5-6 years now and I'm 60 years old. My breathing is always so hard! I'm always panting quite loud. It's embarrassing!
Ex Phys Nerd here.. : ) Nasal breathing can increase nitrous oxide amounts (from the paranasal sinuses) that then helps slow your breathing down which allows for additional O2 absorption in the lower more blood and alveoli-rich portions of your lungs. = You get more out of every breath you take.. Even if you're able to get more air into your lungs via mouth breathing, a majority ends up only getting to the upper and middle portions of your lungs = lower absorption rates and increased stress levels overall. Your brain then is telling you to try and breathe faster and faster to compensate, only furthering the inefficiency.. That's why when you watch some of the greatest like Kipchoge, he only really opens his mouth during the last couple miles as his effort significantly increases.. Work on breathing through the nose throughout the day and slowly incorporate it into your easier runs and I'd bet you'll start to see a difference.👍🏽 Great video none the less!
I think I've been a chest breather all the way! Looking forward to my next run! It'll be amusingly experimental! Thanks for the breath through mouth allowance...
@@simonrodgers2375 It went quite well! Heartbeats definitely much much more relaxed... Still, I'm, as usual, on the slower side.. can't make better than 40 minutes per per 5k...
Thank you for your useful advice! I've been practicing my breathing technique for some months now. I try keeping a steady pace but after 4-5 km breathing gets more difficult, breathing in from the nose and out from my mouth. Getting more oxygen seems nececarry, so I'll try your method.
This video has made the most sense out of hundreds of numpty breathing TH-cam vids, that was almost impossible to do, or maintain, when running in duress, like up steep mountains. You two always seem to make the most sense.
I have just started out running and i am struggling so much with my breathing. I cant even run 500 metres without feeling like im having an asthma attack. Its a little but defeating but I'll give your tips a go and see if i improve 😊
Get a heart rate monitor and run at around 120-125 bpm. Learn to feel it and control it by micro speed up/down. As you get fitter you'll run faster at that tempo plus as you become accustomed to it you'll feel more comfortable running at a higher bpm and modulating speed/bpm yourself.
Just starting running using an app to help. But my biggest issue has always been breathing. I may have been a chest breather but I have been researching breathing while running and it is still my biggest struggle.
Mouth-breather at any pace. I learnt my breathing rhythm from a fictional book about a hockey player, by Bengt-Åke Cras when I was 15. 1 longer inhale (over two strides) followed by two shorter exhale (on each of the following strides). Works well for me, and wow it would be difficult to change that after 18 years...
Hi. I have always been told to inhale and exhale through the nose while running and that will build up stamina. I run 21K at 7min/KM pace and have been following that concept of breathing through nose only. What you told is totally in contrast, will try your way next time. Lets see how that works.
i definitely breathe better through my mouth, especially having chronic rhinitis. but i find as i breathe harder or for longer periods of time, my throat gets soooo dry! it's the main reason i want to carry water with me even though im hydrated. it'll get so dry it can be hard to swallow once i stop
I am a recent ex smoker working on running....I get wheezy, panicked. So I'm going to try to just slow my pace and focus on my breathing like you suggested. I seriously hate running but I'm doing it for a church charity
I've finally mastered the trick of breathing through my mouth whilst running. The one issue I have now is that, when I am running and I feel under pressure or I feel as if I'm really tired I completely forget everything I said I'd do. When I said I'd make targets to run to, I don't do it, when i say I'd use this breathing technique, I don't do it. It's something I really need to improve now.
I get to a stage where I breath both in and out through my mouth. Giving a bit of a temporary throat problem. I do train in a rural area and have been told it could be hay-fever. I am over sixty and recently returned to distance running. Thank you for this. 🇬🇧
Just started couch to 5k. Very overweight and very out of breath . This is extremely helpful as I also have anxiety and struggle with rapid breathing anyway. Thank you for this.
To prevent asthma keep fingers crossed as a mudra. My chronic asthma with airway remodeling was cured with time. Do not neglect nose breathing. See also Jin Shin Jyutsu.
It works! It really does. I ran my normal route last week which is .9 miles and was exhausted after I knew it was my breathing (I was breathing in through my nose out through the mouth) so I decided to fix it. I used the technique in this video and it worked amazing you notice a big difference I was able to run it with less hesitation and faster
Struggled with breathing my whole life broke my nose good few years ago but still trying to breathe through my nose and my legs cramp up pretty quick all the time whilst training enjoyed the video gonna try that technique 👍
Breathing changed my Life i swear. I mean idk how to explain i never thought about how the most basic thing like breathing correctly can liyerally change person’s life. My anxiety and stress is gone i used to have panic attacks, some times for over an hour now i live like a normal healthy person, it even helped me quit smoking i was a 2 pack a day for 15 years. Please spend some time learning on proper breathing it will change your life too.
A pulmonologist would concur that breathing through the nose is more beneficial for moist air to saturate the lungs. Not only does NOSE breathing provide more oxygen to the tissues, it doesn't accelerate water loss contributing to dehydration, increases the oxygen creating more energy, the cilia filter the air through the nose protecting us from billions of particles, regulates the workout by forcing us to stay at a comfortable pace for longer...etc. A simple test of these facts is to breath deep in through the nose which will expand the stomach and not your chest which is advantageous to getting the most out of workouts. Shallow breathing is the killer of workouts. Actually, you should breathe through your nose the entire time for the most efficient workout and the quickest recovery. Would enjoy overlooking where you obtained your research. The subject of breathing is fascinating.
3/3 works wonders for me! It's tough to get used to in the beginning, and you have to keep your focus. My cadence and breathing are interlinked in a way; when I do the 3/3 breathing, my cadence naturally settles at 180-182 spm, but as I ramp up the intensity, my cadence shifts towards 200-205, and I have to adjust my breathing as well. At repetition pace I usually settle at 2/2, but sometimes I feel good breathing in for 2 strides and out for 3 strides. That's my experience anyway :D Thanks for the ul!
I’m a big fan of the IN and OUT method of breathing, a bit old school I know! IV been told by my run breath specialist, and can see on my Garmin 801xr Runbreathometer (carbon version of course), that I could knock 0.001 sec off my Ironman time with the OUT and IN method, but it’s just not for me! 🙄😆
I breathe in over 4 steps and out over 4 and I go in through the nose and out through my mouth. It helps me with concentration, focus and rhythm on the run. That pattern only really breaks if I go over 90% effort.
Before I gave much thought to it I used to breathe in through my nose till I couldn’t, then it was like okay I can only go so long now that I’m breathing through my mouth. Being consistent either method definitely helped, glad I found this
Oddly enough, one's CO2 LEVEL actually decreases with activity if one can ventilate and stay in an aerobic zone. This and a multitude of other factors may play into re-modulating the respiratory center.
In the year 2014 I sustained a traumatic brain injury. Life changed dramatically but will congest my talking. Had special Neuropsychologists in and out rehabilitation along with every other expert teaching the belly breathing method. Finally went on my 1st run for 1 mile and wow only now I realise. My ambition and purpose is to live healthier and complete in a tough mudder event. Seriously need to practice and practice my breathing/sync whilst exercise. If anyone has any tips that they use or have heard to help functioning of breathing please drop comments.
Very, very useful video. I've actually been falling into the trap of overusing the nose breathing which at a certain point seems to "damage" the lungs. Just started running and after a few days the lungs seem sore. Can this be a cause of that breathing?
Just my 2 Cents ...... for beginners:- it is most important to exhale all the CO2, so spend less time on inhaling fresh air and exhale either longtime (slow running) or shorttime, but with a definitive effort- unlike swimming, your breathing pattern does not have to match your movement pattern. This means you can exhale and inhale as you need independent on your strides. Actually, you should decouple your breathing rythm and your running. Your breathing will adjust automatically to what your body needs (slower rythm on slow runs, higher rythms on hard runs or steep tracks)- abdominal respiration is key!- shortage of breath couldbe due to muscle cells in your legs that are not sufficiently provided with blood (= oxygene) due to poor capillarization of your blood system. In this case, many to some muscle cells are supplied by their neigbour cells, not by the blood system directly. In this case, even short running sessions turn out to be anaerobic workouts. In cycling, this might not get much attention because you can include short pauses of idling and rollling while the muscle cells recover from oxygene shortcoming. But in running, you feel the lack and must walk or stop.- regarding breathing through nose or mouth: breathe so you can inhale / exhale the amount of fresh air / used air as you need!... for advanced runners:- consider a tool to train the muscles that are involved in breathing (e.g. Power Breathe) for hard sessions or races- consider a blood test to measure your ferritin (basic oxygene carrier) and ubiquinole (an electron carrier in the respiratory chain) and if necessary, supplement (maybe a topic for elderly athletes as myself)
I've read a little bit about the nose - mouth breating and it might surprise us. Nose breathing can help the lungs transfer 20% more oxygen to the blood. (something like that, more details in the book stated at the end of this comment). Although breathing through the mouth appears to give more oxygen its a little connected to the fact that we are breathing higher volumes of air, but because it is from the mouth, there's lower enchange air - blood. While when you breathe through the nose, the air is "prepared" to be more efficiently exchanged in to the lungs. Book source: Jaws: The Story of a Hidden Epidemic by Sandra Kahn (Author), Paul R. Ehrlich (Author)
Thanks for the video! Whenever I run with my friends I'm always the loudest. Just my big inhale and exhale makes me feel embarrassed. Hopefully this'll help!
I read on a forum that the correct way was breathing from nose only but upon trying it on practice i would die out quickly when running for long period of time, so then i tried with mouth breathing and i noticed how more oxigen allowed me to keep cool through more period of time, so id say when feeling the fatige while running use both nose and mouth to breath as it allows more oxigen in and wen exhaling use both also nose and mouth to replace air out faster
I just let my breath go naturally, this is the most conform way. 'you breath wrong'-myths is a nice thing for breathing coaches to sell another non-science-based-workshop make you a bit more poor :-) And when you start getting out of breath, I think a good moment to slow down a bit so your breathing and heart rate will stablelize. You perfectly can measure nowadays with sport watches.
You should read James's Nestor "Breath": by breathing through the mouth we're not getting more oxygen in as you might think, we're actually depleting CO2 which is NOT just a useless byproduct of breathing, it playes a vital role in delivering oxygen to the tissues. In fact, you can hardly ever manage to lower your blood oxygen level by breathing through the nose no matter how slow you do it, since we never use all of the oxygen from our breath, most of it we exhale back. Yet by depleting co2 you are not allowing you tissues to absorb incoming oxygen. So the correct answer is this - breath through the nose, always. Not a single mammal except for humans (and dogs, but thats just for thermoregulation) breath through the mouth while running, and for a good reason. Good luck!
Really useful, thanks. It's all obvious stuff that I should've thought about. went for my first run in 9 years today, and breathed into my chest continuously. Everything else you mention, I was doing! Chest breathing - something to learn fast before I break myself, I think :D:D
I usually go for 17-25 km per run and what usually me to endure that amount is breathing through the nose, mouth closed, and let the oxygen hit the base of the torso, down below the navel, then completely exhale back out through the nose, hold tight, and continue running at a soothing pace while no air in the belly. Then, when I want to increase my speed, I inhale while running and do it all over again. Try it out.
Breathing through the nose conditions the air and also adds NO, which is a vasodilator, so you absorb O2 at a higher efficiency. Also nose breathing also makes you more CO2 tolerant. So when you hold your breath what makes you want to breath again is the buildup of CO2 in your body. Having a low tolerance means you'll 'feel' out of breath at low effort. I save mouth breathing as the final straw when i physically cant control it
Well down side to breathing from your mouth is that you feel dehydrated very quickly. This is something I experience quite often, I don't what's an expert opinion on this
Breathing has been around for 2 or 3 billion years, I'm pretty sure we're naturally already good at it. The less we overthink it, the better. Full agree on stomach breathing.
I always take a short inhale and hold it for two seconds, exhaling for as long as I can. This helps me not to get as tired, but then again like he said it doesn't work for everyone
Nose breathing has been shown to be way more effective and healthy for the human body during exercise and at rest. Each breath through the nose allows 20% more oxygen intake into the body and nose breathing also emphasizes diaphragmatic breathing. The only difference is volume intake of air, however, practicing to breathe through your nose over time will make your runs more efficient and be way healthier for your body. In addition to this, nose breathing creates more production of nitric oxide in the body and the understanding of this gas and its effect on the human body are of major importance in our understanding of the regulation of our bodily systems and of ultimate health.
Breathing in through the nose and breathing out through the mouth I thought was only a good idea in very cold enviremonts and mountain climbing with a lot of snow. (to reduce the coldness of the air and thus the overal colder temperature directed into your body) Through the nose goes slower than through the mouth and while running you just need way more oxygen at a faster pace, so it make sense to breath through the mouth while running.
![โรงเรียนดัดสันดาน นักเรียนเถื่อน..!! [โรงเรียนไดเม่]](http://i.ytimg.com/vi/vRKPeXn4Fl4/mqdefault.jpg)
Thanks bro I’m kinda new to breathing
Same, man. Apparently, people do this 'breathing' all the time? Wild
Is it better to breathe through the mouth when u run faster
@@E60-m1q probably, yes. You need to get the air in more quickly and mouth breathing will definitely assist with that.
ayy man, you got any tips for beginners like me? I just started too and the journey has been wild.
@@Bataatman I'm not sure if you're really asking or going along with the joke.
1. breath out of your mouth
2. try to breath more into your stomach instead of the chest
3. inhale for 2-3 strides exhale 2-3 strides but if u are going faster then 1-2
4. imagine you have a string pulling you up
5. practice
40hrs a day
Second point unscientific. You can't breath in to your stomach. No holes in diaphragm
@@pradeepanck8213 I’m just saying what he said in the video lol
@@pradeepanck8213 i think he meant forceful expiration using abdominal muscle ,yes u r correct we cant use abdominal muscles for inspiration / breathing in
in the 3rd point,if u are going faster then inhale for 2 strides and exhale for 1 stride.
Never in my life did I think I’d watch a video on breathing 🙂
You do it more than anything else ypu habe ever done..
@@fenno14 wait, am I supposed to?
Might as well perfect the thing that you rely on every second of the day to stay alive.
🔥🔥🔥
Bro my breathing style is the strongest its called breathe of asthma
Thought you were gonna say hamon lmao
I use this technique as well.... but I'm going to try this TH-camrs technique to help lol
*Yare Yare Daze*
How is the breathe of asthma done
I use the Breath of Water.
I mostly do water style breathing: eleventh form. Is that any good?
Very sad this already does not have more likes 😂
Deep calm
That's is nice😂
Water breathing. First form. WATER WHEEL
@@littledumpling5614 man of culture✊🏽
@@littledumpling5614 Bro it is water surface slash not water wheel
Can't believe I came back to learning how breathe
I am glad to hear this! Breathing through my nose is horrendously difficult due to my nasal polyps and asthma. It's especially annoying to have people correct my breathing while I'm running. We're all different, if I breathe through my nose I WILL pass out.
Glad you found the video useful 🙂
You likely have nasal polyps from years of mouth breathing. Mouth breathing is awful for your health, it leads to all sorts of sinus issues and wrecks your CO2 tolerance.
Did you ever find a cure for this? Mine suddenly started happening 6 years ago. Lost my sense of smell and its like having a cold 24/7. Had 2 surgerys and it was no help.
@@wildone106 Hi Neo, I had surgery for Nasal polyps and seemed to have a blocked nose with infected sinuses all year round. What pretty much cured me (I would say about 90% of my symptoms) was a few things. I had to drop all refined sugars, as these feed Candida Overgrowth and I found scaling back on wheat helped a lot (especially poor quality white bread and pasta). The next one will sound weird, I started taping my mouth shut before going to bed and made an effort to nose breath as much as possible. Rather than go into the reasoning in this comment ,have a search for the work of Patrick McKeown (he has a few talks on here). Good luck, you can solve this and you will find the above changes provide some relief in a matter of just weeks sometimes.
@@pozzarefds Don't listen to this guy. Candida is a niche medical conspiracy theory. Patrick mckeown wrote a self help book and is not medically licensed. Beware of quacks, they kill people.
the most hard thing for me in running is breathing. i am always out of breath and it makes me so tired. i hope this video helps. thanks a lot 🙏
Did it help?
@@ruslanyakushev4107 lmao looks like he forgot to breath for too long
That's literally the only difficult thing about running
@@lennyb.9616 no I’m alive lol
Build ur stamina
Good posture and good breathing technique made huge difference for me, especialy when starting running with not that great fitness.
I just went running and I feel like I get tired faster when breathing through nose but when I opened my mouth my body was like YASSSSSSSSSSSSSSS
I knew my breathing was bad but OH MY GOD, I was struggling for so long to run more than half a mile without feeling like I was going to collapse. Today though, after watching this video, I didn't just run a full mile without stopping, it felt like I could have gone another mile. For the first time my heart rate didn't just peak at 192, it averaged 180bpm across the whole run. Between my success running and the success I've had swimming thanks to the videos you guys put out I've never felt more confident in myself. Thank you so much for the effort you put into your videos, they have been a tremendous help to me.
0:49 damn Scout Regime venturing outside the walls again
Let's hope he doesn't get eaten by a titan
I noticed it. Went to the comment section. Your comment was the first i saw. Anyway...SHINZOU WO SASAGEYO!!
I used to breathe fast while running and would cramp. What works for me is to breathe the slowest possible. Super long inhales and exhales.
Exactly what I've been doing recently. I notice that sometimes I'll be breathing way faster than I need to at certain times, especially the beginning of a run.
2 strides inhale nose - 3 strides exhale through mouth as if blowing out a candle to delay the exhale. We might get in more air when we use the mouth for inhalation, but actually less oxygen is reaching the cells. The more and the faster you breath, the less oxygen is reaching the cells.
Great video Mark.
I've been running for almost 10 years but it wasn't till recently that I found out about diaphragm breathing.
What you've explained seems to be quite simple but largely unknown / ignored by amateur runners. So thank you for the video.
Thanks!
Global Triathlon Network n
Learned breathing from the stomach around 2015 and it has changed a lot certainly in running and hockey too. Definitely increases your energy in the long haul.
Great video guys!
I remember when I started running, it felt like I couldnt get enough oxygen whilst running, even shortly after the start and my breathing was so loud, people could here me coming from meters away. And this was only due to the fact, that I was breathing through my nose. I stopped doing that after i watch a yt video and since then, I don't have to think about my breathing anymore, its just something I do automatically.
I feel like if I breathe through my nose while running I will suffocate lol
that means that you should run at slower pace and learn to breathe through your nose and keep the mouth only whe you absolutely need to
I couldn’t even walk for little long via breathing through my nose but now i can run miles with nose breathing, its all practice and it always feels impossible initially but you keep doing it and its all piece of cake.
@@WoWzX9 but weve a NEED FOR SPEEEEDDDD
Same
if i breathe through my mouth i feel terrible pain back of my lungs , so i take my breath through nose while running
Thank you, I’m a cross country runner and I have always struggled with breathing this helped out a lot
What does country runner mean? You run through countries?
@@eyeofsauron2812 cross country is like a long distance running team in school
@@Thelegend-sh5ci ok
After so many experiments of breathing while running finally I have fond breathing through my mouth keep me running longer and more pleasant. Like your video thank you.
The mouth dry faster?
After doing muai-thai for a few years in the past my general thinking was that breathing through the nose is generally best; when the opponent starts breathing through their mouth it means they're tired, and you've got 'em!
I've just started running recently and I try to use this same concept of breathing through the nose, at first, then when I start to get tired I breathe in through the nose and out the mouth, and when I've very tired it's in and out through the mouth, gasping for air! But I don't really like that because I usually run through a swarm of mosquitoes after about 2 seconds!
I think our nose holes are pointed downwards for a good reason..
4:32 - about to go for my third run this week. Havent ran for over three years and just getting back into it. Breathing was a killer the first two times so will see if this can help. Thanks.
Same here I ran like crazy even after I was done I wasn’t really tired
Did it help?
@@SpI3eR123 he died trying
🔥🔥🔥
Eren Yeager heading to the corps headquarters 0:50
Saud K7 Levi’s not gonna be happy if he’s late
Hahahaha
I thought I was the only one that noticed that
🤣 that cheered me up good gahd, thank you for that
Saw that and instantly scrolled down because I knew somebody must have already commented on this.
Breathing in my mouth looks like - O
Breathing out my mouth looks like - o
Why is this so funny
My breathing technique is breathe in through nose, hold for 2 seconds exhale through mouth. Then when I need to push myself ( change of pace/ inclined ) do the same and then breathe through mouth hold 1 to 2 seconds.
Keeping back straight while running, not slouching. 15 minutes of warm up ( leg stretches, back exercises. Have correct running shoes that works for you.
Run one day and then 2 days off. Have a water bottle ready for you when you're back to your start point. Hope that helps.
Listen to music, something high beat. Keep to a pace that works for you. For example
1mile - 7.30 mile
2mile- 8.30 mile
3rd mile 7 minute mile.
Disclaimer been running more frequently, however since carrying out breathing/ correct gear/ warm ups/ pace etc I've improved speed by 5 minutes.
Thanks for these tips. I'll try them out. I have been running 10k for 5-6 years now and I'm 60 years old. My breathing is always so hard! I'm always panting quite loud. It's embarrassing!
Respect!
Respeccccc
Ex Phys Nerd here.. : ) Nasal breathing can increase nitrous oxide amounts (from the paranasal sinuses) that then helps slow your breathing down which allows for additional O2 absorption in the lower more blood and alveoli-rich portions of your lungs. = You get more out of every breath you take.. Even if you're able to get more air into your lungs via mouth breathing, a majority ends up only getting to the upper and middle portions of your lungs = lower absorption rates and increased stress levels overall. Your brain then is telling you to try and breathe faster and faster to compensate, only furthering the inefficiency..
That's why when you watch some of the greatest like Kipchoge, he only really opens his mouth during the last couple miles as his effort significantly increases.. Work on breathing through the nose throughout the day and slowly incorporate it into your easier runs and I'd bet you'll start to see a difference.👍🏽
Great video none the less!
So we should breath in and out from the nose and keep the mouth closed?
I really needed this.. I have always had such a hard time breathing while exercising but I will try out your suggestions. Thanks! :) Love your videos!
Glad we could help! 🙂
I think I've been a chest breather all the way! Looking forward to my next run! It'll be amusingly experimental! Thanks for the breath through mouth allowance...
How did it go?
@@simonrodgers2375 It went quite well! Heartbeats definitely much much more relaxed... Still, I'm, as usual, on the slower side.. can't make better than 40 minutes per per 5k...
Thank you for your useful advice! I've been practicing my breathing technique for some months now. I try keeping a steady pace but after 4-5 km breathing gets more difficult, breathing in from the nose and out from my mouth. Getting more oxygen seems nececarry, so I'll try your method.
1. Awesome surroundings
2. Great advice and easy enough to follow!
Thank you 🙏🏻
This video has made the most sense out of hundreds of numpty breathing TH-cam vids, that was almost impossible to do, or maintain, when running in duress, like up steep mountains. You two always seem to make the most sense.
I have just started out running and i am struggling so much with my breathing. I cant even run 500 metres without feeling like im having an asthma attack. Its a little but defeating but I'll give your tips a go and see if i improve 😊
I've gone on and off running a few times in my life and have always had to warm back into it with long fast walks first.
Get a heart rate monitor and run at around 120-125 bpm. Learn to feel it and control it by micro speed up/down. As you get fitter you'll run faster at that tempo plus as you become accustomed to it you'll feel more comfortable running at a higher bpm and modulating speed/bpm yourself.
Just starting running using an app to help. But my biggest issue has always been breathing. I may have been a chest breather but I have been researching breathing while running and it is still my biggest struggle.
I’m really trying to get in shape. And my breathing is always a big factor. And this definitely helped. Thank you
Gone from 4 miles to 12 miles using nose breathing in a couple of weeks and 130 hr and 170spm works great
Mouth-breather at any pace. I learnt my breathing rhythm from a fictional book about a hockey player, by Bengt-Åke Cras when I was 15. 1 longer inhale (over two strides) followed by two shorter exhale (on each of the following strides). Works well for me, and wow it would be difficult to change that after 18 years...
Thanks dude, now I know thunder breathing style. I can do fire ball jutsu now.
Hi. I have always been told to inhale and exhale through the nose while running and that will build up stamina. I run 21K at 7min/KM pace and have been following that concept of breathing through nose only.
What you told is totally in contrast, will try your way next time. Lets see how that works.
I breath through my nose only too...did you end up trying his mouth breathing method, if so did it help you?
i definitely breathe better through my mouth, especially having chronic rhinitis. but i find as i breathe harder or for longer periods of time, my throat gets soooo dry! it's the main reason i want to carry water with me even though im hydrated. it'll get so dry it can be hard to swallow once i stop
I am a recent ex smoker working on running....I get wheezy, panicked. So I'm going to try to just slow my pace and focus on my breathing like you suggested. I seriously hate running but I'm doing it for a church charity
Ask for godly help, he owes you if it’s for church 😁
I've finally mastered the trick of breathing through my mouth whilst running. The one issue I have now is that, when I am running and I feel under pressure or I feel as if I'm really tired I completely forget everything I said I'd do. When I said I'd make targets to run to, I don't do it, when i say I'd use this breathing technique, I don't do it. It's something I really need to improve now.
I get to a stage where I breath both in and out through my mouth.
Giving a bit of a temporary throat problem. I do train in a rural area and have been told it could be hay-fever.
I am over sixty and recently returned to distance running.
Thank you for this. 🇬🇧
Just started couch to 5k. Very overweight and very out of breath . This is extremely helpful as I also have anxiety and struggle with rapid breathing anyway. Thank you for this.
Really glad to you've started Couch to 5k - keep it steady and enjoy 🙂
Thank you for these helpful techniques. Will try. Interesting how something so simple can hinder your run if not done properly.
I know this place
Isn’t this Bath Skyline and Canals ? 😍
I started my running journey right there by the canals till Aquaduct 😅
Best advice for me. Now have more confidence within. Thanks.
scout regiment spotted at 0:49
I recently started running and I have exercise induced asthma and this has really helped. Takes a while to get into it but practice make perfect.
To prevent asthma keep fingers crossed as a mudra. My chronic asthma with airway remodeling was cured with time. Do not neglect nose breathing. See also Jin Shin Jyutsu.
It works! It really does. I ran my normal route last week which is .9 miles and was exhausted after I knew it was my breathing (I was breathing in through my nose out through the mouth) so I decided to fix it. I used the technique in this video and it worked amazing you notice a big difference I was able to run it with less hesitation and faster
Struggled with breathing my whole life broke my nose good few years ago but still trying to breathe through my nose and my legs cramp up pretty quick all the time whilst training enjoyed the video gonna try that technique 👍
I can't believe that Im watching a video on how to breathe 😂
This topic is not a joke tho.
Breathing changed my Life i swear. I mean idk how to explain i never thought about how the most basic thing like breathing correctly can liyerally change person’s life. My anxiety and stress is gone i used to have panic attacks, some times for over an hour now i live like a normal healthy person, it even helped me quit smoking i was a 2 pack a day for 15 years. Please spend some time learning on proper breathing it will change your life too.
@@t.a9638 2 a day for 15?! Wow. I'm so sorry.
Gai sensei why are you here? You don’t need to know how to breathe while running!! 😂😂
I’m never tired when running, I just have to stop for air. I’ve tried pushing through for months of running but it’s always the lungs that go first.
Good thing I saw this video. That other time when I didn't know how to breathe I held my breath for 30 minutes while running.
I’ve been using Moon Breathing First Form: Dark Moon, Evening Palace it really helps a lot
Thanks for the educational and enjoyable video!
A pulmonologist would concur that breathing through the nose is more beneficial for moist air to saturate the lungs. Not only does NOSE breathing provide more oxygen to the tissues, it doesn't accelerate water loss contributing to dehydration, increases the oxygen creating more energy, the cilia filter the air through the nose protecting us from billions of particles, regulates the workout by forcing us to stay at a comfortable pace for longer...etc. A simple test of these facts is to breath deep in through the nose which will expand the stomach and not your chest which is advantageous to getting the most out of workouts. Shallow breathing is the killer of workouts. Actually, you should breathe through your nose the entire time for the most efficient workout and the quickest recovery. Would enjoy overlooking where you obtained your research. The subject of breathing is fascinating.
Doing couch to 5K. Week 4 run 2 I found that I couldn’t breathe on the second 5 minute run and had to stop. So this is helpful.
3/3 works wonders for me! It's tough to get used to in the beginning, and you have to keep your focus. My cadence and breathing are interlinked in a way; when I do the 3/3 breathing, my cadence naturally settles at 180-182 spm, but as I ramp up the intensity, my cadence shifts towards 200-205, and I have to adjust my breathing as well. At repetition pace I usually settle at 2/2, but sometimes I feel good breathing in for 2 strides and out for 3 strides. That's my experience anyway :D Thanks for the ul!
I’m a big fan of the IN and OUT method of breathing, a bit old school I know! IV been told by my run breath specialist, and can see on my Garmin 801xr Runbreathometer (carbon version of course), that I could knock 0.001 sec off my Ironman time with the OUT and IN method, but it’s just not for me! 🙄😆
I breathe in over 4 steps and out over 4 and I go in through the nose and out through my mouth. It helps me with concentration, focus and rhythm on the run. That pattern only really breaks if I go over 90% effort.
Same here. It seems most natural to me, without additional efforts or forcing.
Before I gave much thought to it I used to breathe in through my nose till I couldn’t, then it was like okay I can only go so long now that I’m breathing through my mouth. Being consistent either method definitely helped, glad I found this
I have noticed a great improvement since I took your advice.👍
Thankyou, Ive been chest breathing and struggling even though I know I can do better.
Thanks man, this helped a lot.
Love the dramatic intro
Watching those videos about breathing, everybody talk about oxigen and nobody is talking about CO2...
Oddly enough, one's CO2 LEVEL actually decreases with activity if one can ventilate and stay in an aerobic zone.
This and a multitude of other factors may play into re-modulating the respiratory center.
*oxygen
In the year 2014 I sustained a traumatic brain injury. Life changed dramatically but will congest my talking. Had special Neuropsychologists in and out rehabilitation along with every other expert teaching the belly breathing method. Finally went on my 1st run for 1 mile and wow only now I realise. My ambition and purpose is to live healthier and complete in a tough mudder event. Seriously need to practice and practice my breathing/sync whilst exercise. If anyone has any tips that they use or have heard to help functioning of breathing please drop comments.
Very, very useful video. I've actually been falling into the trap of overusing the nose breathing which at a certain point seems to "damage" the lungs. Just started running and after a few days the lungs seem sore. Can this be a cause of that breathing?
How do you prevent dry mouth when running for a long time if we need to breath through mouth?
I swish fluid around and spit it out as needed.
chewing gum for me hehe
I have jolly rancher when I am jogging. Helps
Just my 2 Cents ...... for beginners:- it is most important to exhale all the CO2, so spend less time on inhaling fresh air and exhale either longtime (slow running) or shorttime, but with a definitive effort- unlike swimming, your breathing pattern does not have to match your movement pattern. This means you can exhale and inhale as you need independent on your strides. Actually, you should decouple your breathing rythm and your running. Your breathing will adjust automatically to what your body needs (slower rythm on slow runs, higher rythms on hard runs or steep tracks)- abdominal respiration is key!- shortage of breath couldbe due to muscle cells in your legs that are not sufficiently provided with blood (= oxygene) due to poor capillarization of your blood system. In this case, many to some muscle cells are supplied by their neigbour cells, not by the blood system directly. In this case, even short running sessions turn out to be anaerobic workouts. In cycling, this might not get much attention because you can include short pauses of idling and rollling while the muscle cells recover from oxygene shortcoming. But in running, you feel the lack and must walk or stop.- regarding breathing through nose or mouth: breathe so you can inhale / exhale the amount of fresh air / used air as you need!... for advanced runners:- consider a tool to train the muscles that are involved in breathing (e.g. Power Breathe) for hard sessions or races- consider a blood test to measure your ferritin (basic oxygene carrier) and ubiquinole (an electron carrier in the respiratory chain) and if necessary, supplement (maybe a topic for elderly athletes as myself)
I've read a little bit about the nose - mouth breating and it might surprise us. Nose breathing can help the lungs transfer 20% more oxygen to the blood. (something like that, more details in the book stated at the end of this comment). Although breathing through the mouth appears to give more oxygen its a little connected to the fact that we are breathing higher volumes of air, but because it is from the mouth, there's lower enchange air - blood. While when you breathe through the nose, the air is "prepared" to be more efficiently exchanged in to the lungs. Book source: Jaws: The Story of a Hidden Epidemic by Sandra Kahn (Author), Paul R. Ehrlich (Author)
Thanks for the video! Whenever I run with my friends I'm always the loudest. Just my big inhale and exhale makes me feel embarrassed. Hopefully this'll help!
I read on a forum that the correct way was breathing from nose only but upon trying it on practice i would die out quickly when running for long period of time, so then i tried with mouth breathing and i noticed how more oxigen allowed me to keep cool through more period of time, so id say when feeling the fatige while running use both nose and mouth to breath as it allows more oxigen in and wen exhaling use both also nose and mouth to replace air out faster
thanks, bro I can breathe now
Hmmm, that scenery looks like Bath to me. Can you confirm? 😂
Very similar hill / view combo to one in Worcester but then I saw it’s a different city
Thank you so much mate I just got my pb using this technique!
I just let my breath go naturally, this is the most conform way.
'you breath wrong'-myths is a nice thing for breathing coaches to sell another non-science-based-workshop make you a bit more poor :-)
And when you start getting out of breath, I think a good moment to slow down a bit so your breathing and heart rate will stablelize. You perfectly can measure nowadays with sport watches.
You should read James's Nestor "Breath":
by breathing through the mouth we're not getting more oxygen in as you might think, we're actually depleting CO2 which is NOT just a useless byproduct of breathing, it playes a vital role in delivering oxygen to the tissues. In fact, you can hardly ever manage to lower your blood oxygen level by breathing through the nose no matter how slow you do it, since we never use all of the oxygen from our breath, most of it we exhale back. Yet by depleting co2 you are not allowing you tissues to absorb incoming oxygen.
So the correct answer is this - breath through the nose, always. Not a single mammal except for humans (and dogs, but thats just for thermoregulation) breath through the mouth while running, and for a good reason. Good luck!
Time to activate my breathing techniques like Tanjiro🤟🏾😂
New to running , working on couch to 5k ..Going to give al of this a try on my next run
Practicing! Thanks a lot.
My breathing always screws me up, so thanks for this !
Finely good common sense information thank you 🤙🏾💯
Will try this out for sure! 🙌 thanks for the tips
Really useful, thanks. It's all obvious stuff that I should've thought about. went for my first run in 9 years today, and breathed into my chest continuously. Everything else you mention, I was doing! Chest breathing - something to learn fast before I break myself, I think :D:D
I usually go for 17-25 km per run and what usually me to endure that amount is breathing through the nose, mouth closed, and let the oxygen hit the base of the torso, down below the navel, then completely exhale back out through the nose, hold tight, and continue running at a soothing pace while no air in the belly. Then, when I want to increase my speed, I inhale while running and do it all over again. Try it out.
0:49 absolute madlad with that AOT merch
Strong form while breathing
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How the heck do you run so light on your feet? You look graceful and light! When I run I feel like I'm causing earthquakes.
Breathing through the nose conditions the air and also adds NO, which is a vasodilator, so you absorb O2 at a higher efficiency. Also nose breathing also makes you more CO2 tolerant. So when you hold your breath what makes you want to breath again is the buildup of CO2 in your body. Having a low tolerance means you'll 'feel' out of breath at low effort.
I save mouth breathing as the final straw when i physically cant control it
Well down side to breathing from your mouth is that you feel dehydrated very quickly. This is something I experience quite often, I don't what's an expert opinion on this
Lovecraftian Face same once I even threw up in the middle of the match because of that
Thanks. Explanation is top notch.
no one:
the random guy in the backgeound on 0:50 : SASAGEYOO
I haven't been belly breathing but I've been doing the in for 2 out for 1 thing since high-school and it definitely helps
Breathing has been around for 2 or 3 billion years, I'm pretty sure we're naturally already good at it. The less we overthink it, the better. Full agree on stomach breathing.
I always take a short inhale and hold it for two seconds, exhaling for as long as I can.
This helps me not to get as tired, but then again like he said it doesn't work for everyone
Nose breathing has been shown to be way more effective and healthy for the human body during exercise and at rest. Each breath through the nose allows 20% more oxygen intake into the body and nose breathing also emphasizes diaphragmatic breathing. The only difference is volume intake of air, however, practicing to breathe through your nose over time will make your runs more efficient and be way healthier for your body. In addition to this, nose breathing creates more production of nitric oxide in the body and the understanding of this gas and its effect on the
human body are of major importance in our understanding of the regulation of our bodily systems and of ultimate health.
Breathing in through the nose and breathing out through the mouth I thought was only a good idea in very cold enviremonts and mountain climbing with a lot of snow. (to reduce the coldness of the air and thus the overal colder temperature directed into your body)
Through the nose goes slower than through the mouth and while running you just need way more oxygen at a faster pace, so it make sense to breath through the mouth while running.
this really helped me alot thank you so much ☺️