I'm new here...w3d3 done ...but can't breath!

[wine25k]

HI..have been reading up on breathing techniques, i.e. breath from the stomach, but still cannot seem to catch my breath....any tips?

By the way..have not exercised for years!!

[Dunder2004 Graduate]

If you are unable to breathe comfortably it means that your lungs are just not able to process the amount of air/oxygen you are asking them to.

In simple terms, you need to slow the running intervals right down to a pace that does allow you to breathe comfortably.

Your lung function will improve very quickly but for the time being............

All the best.

[Biscuit0107 Graduate]

I found breathing in through my nose and breathing out of my mouth helped enormously. It was almost like I got additional lung capacity! Hope that helps 🙂

[Hidden]

My best tip - take it easy or you will have an injury and then won't be able to run at all. Try fast walking, alternating with ordinary speed walking building up gradually to a slow jog. That way you will get fit without any problem and will soon be able to run long distances without fear of injury. I hasten to add that this is what I have been told - absolutely not what I do. A two mile walk is more than enough for me!!

[Hidden]

Don't worry to much at this stage, the main thing is be running slow enough to complete the timed run , do what comes naturally breathing wise .

I still dont think I have got my breathing sorted IN MY 2nd year of running but I try not to focus on it and it is generally ok ☺

Like wise I was very inactive before starting c25k and an ex heavy smoker , yeah it is hard butvthevrewards are so worth it .

Well done you on getting to week 4 , keep going you are doing great 😊

[Sandraj39 Graduate]

How are you breathing at the moment? Through your nose or mouth? Laura advises in through the nose on the app, but I (like many others) am much more comfortable mouth breathing. Do what feels most natural for you, I would say, at this stage. 🙂Good luck

[fluffyowl89]

What happens when you are taking a deep breath? Many people raise their shoulders and suck in their stomach, which is the opposite of what you want to happen. I've learnt from my choir leader that you need to breath from the diaphragm to maximise the amount of air you are taking in. Even though I'm really unfit and overweight, I've not been struggling with my breathing because I'm able to take in a lot of air with each breath.

[Oldfloss Administrator Graduate]

Just breathe.. any way that feels comfortable, slow and steady; sometimes it can help to breathe in time with your steps... ( if they are slow... )

You are doing so well

[Monkey25 Graduate]

I had the same problem. I slowed right down and found breathing became a lot easier. Good luck with week 4.🐵

[davelinks Graduate]

Just breathe as you normally would, breathing naturally as it comes, through mouth & nose is the most efficient way, run just above brisk walking speed, you can turn the wick up a bit later in the programme as you get more used to it, for now just take it slow & steady..😊

[useitorloseit Graduate]

Just try and forget about breathing is my advice, as once I start thinking about it I feel out of breath. Anyway, I only responded really because I love your username!!!

[heavyhorse Graduate]

take it steady and take in big breaths over a few steps at least, and then make sure you breathe out deeply as well, I struggled a bit early on as I thought I needed lots of oxygen in, but didn't pay enough attention to breathing out, as soon as I recognised that and made sure the out breaths were longer, after a few runs my breathing naturally sorted itself out and I don't need to think about it too much anymore.

[secan Graduate]

Just a minor addition to what others already said: the fist factor triggering the feeling of being out of breath is the accumulation of CO2 in your blood. To prevent/reduce it is important to *exhale* deeply so you might want to pay attention to that.

A lot of people don't, because when you feel breathless your natural instinct is to inhale as much and as quickly as possible but this leads to a very shallow breathing which actually makes the feeling worse.

[bulgarianlily Graduate]

I found lipsycing to my music helped my breathing when I was at your stage, the breathing started to come more naturally, got me some very funny looks though.

[Theziggy Graduate]

Slow down. When I started I got difficulty with breathing and chest pains - these all disappeared when I slowed down.

[wine25k]

Thank you all for the tips - slowing down, & exhaling properly sounds like good advice, and to be honest I don't think I do either at the moment...

Hope to be up at 5.30 a.m. tomorrow morning, to start week 4.....will keep you posted on how it goes!!