How to breathe correctly when Behe
Proper breathing plays an important role in the life of the human body. From how our body absorbs oxygen, determines the processes inside us.
And proper breathing while running is the key to your physical health. To breathe properly in the first place with the intention that your cardiovascular system has experienced the least load. Also, observing the correct breathing technique when running, our internal organs are sufficiently saturated with oxygen, making our training as effective as possible, which is why it is so important.
Naturally, everyone’s body is unique and individual, and therefore the breath is in each individual. But, there are universal tips and tricks that will teach you how to breathe while running, and make your sport as useful as possible, without any harm to health. These are the tips I will tell you in this article.
Let’s start with a warm-up
Naturally, any exercise, if it is correct and effective, should begin with a warm-up. Otherwise, you may not receive from my training proper result and, moreover, to harm their health, or to be more precise, muscles, ligaments and tendons, and injured.
So, during the warm-up also needs to breathe properly, and this is a very important aspect, because at the time you prepare your body for heavier loads, and power consumption must be minimized.
Standard workout includes squats, bending, waving the arms and legs and other exercises. First, you ask your body breath. Secondly, the breath needs to be done when the chest you have decompressed, and exhale, and Vice versa — when the body is in a position convenient to the thorax were compressed. For example, when you sit down, to breathe the air you need, when standing still and exhale is already done when sitting and you start to get up.
As for strength training of the muscles, in this case, we inhale when the muscle that you knead, minimally tense, and exhaled, and Vice versa — in the moment of maximum tension. Here, too, can provide an example to make it clearer what it is: a push-up. When the arms are bent, exhale, and when you straighten the arms, the muscles are most tense, that’s why at this moment we breathe.
Breathing while running
First of all, breathing while running should be natural and smooth, because if you will try to breathe with a certain frequency or intervals that do not fit, you will start to suffocate, as will be inadequate ventilation of your lungs. After all, when we do Jogging, the body must be saturated with oxygen at several tens of times greater than when walking at a leisurely pace. Strive to ensure that your breath was “in tact” with the rhythm of your body.
If you run not very fast, try to keep your breaths-exhalations were performed every 3-4 steps. If you still feel so suffocated, practice breathing in and out every 2 steps.
Don’t worry if at first you don’t succeed: everything comes with experience. Experiment with your body and with time you will definitely be breathing with the desired interval, and as you begin to exercise control over breathing, your body is already on the machine will be breathing in rhythm.
As for quick, sprint running, there does not exist a specific breathing technique, because the need for oxygen becomes too high, and control of breathing becomes extremely difficult. With the rapid run you should experiment with your body and be able to find the best option in the frequency of breaths.
Also, focus more attention on the exhale than on the inhale. The ventilation was good, try to let your Breasts air out of breath the whole.
And one more thing: not to breathe the upper part of the thorax, and with the help of the diaphragm and abdomen. And it’s not so easy as you think. Therefore, I recommend that you learn how to breathe properly while walking. And if you do not get to breathe the first time — don’t worry — few people do. And so when you learn to breathe while walking, start writing technique of breathing the diaphragm into running gradually.
Running in the winter
Certainly, if you tuned in to Jogging regularly and year-round, then you have the question arose: how to breathe when running in the winter?
Let’s start with the fact that during the run in General, regardless of the time of year, it is very desirable to breath through the nose, not the mouth. If you cannot breathe through the nose does not work, then it is recommended to alternate breaths through the nose and mouth. But, when we do Jogging in the open air, to breathe through the mouth not recommended: the nose filters the air from microorganisms, gases, and dust, before it enters the lungs, several heats it. Therefore, mouth breathing, especially in winter, you run the risk of getting sick, getting hypothermia respiratory tract.
In addition to proper breathing techniques, it is necessary to focus on the fact that you also need to perform exercises that will help develop the diaphragm, thereby making the control of breathing is much better.
When you make a run in winter, the throat should be well protected with a scarf, but so that it does not impede your breathing. It is important here and the position of your tongue: it has to be held in this position, as if you want to say the “l” word, especially if you breathe through your mouth.
If you prefer an intense and fast run, during which it is impossible to saturate the lungs with oxygen through the nose, try a mixed breathing (i.e., simultaneously inhale through the mouth and through the nose. So you to increase and speed the entry of air into the lungs, and its quantity.
And remember that proper breathing is the Foundation of any kind of sports, and how it is correct, will depend on your physical capabilities and training effectiveness.