HELP! I CAN’T BREATHE WELL

[k8fitness]

SOS!!! Does anyone know a good technique of breathing? I tried following the counting to 4 after each step but I couldn’t breathe well doing that. I’m starting week 3 tomorrow and I really need advice

[Mummycav Administrator Graduate]

Don’t count...don’t anything...just breathe...however you breathe, concentrate on your running...breathing will come...promise...

[Bluebirdrunner Graduate]

Hi k8fitness, don't get too hung up on breathing techniques, just breath through your mouth and nose, and take the run intervals slow and steady.You may feel puffed at this stage, but your breathing will sort itself out as you get a little further in the program. You will recover a little during the walk breaks, but by going slowly you should be able to keep going for the required time...

Head up, shoulders back and down, opening up your chest..arms by your sides swinging backwards and forwards not across your body, hands relaxed..

You can do it. Good luck😊

Let us know how you get on...

[Bazza1234 Graduate]

Counting to 4 AFTER each step ???? Don't know where you would have got that idea from - probably a misunderstanding. Try breathing in for 4 steps and breathing out for 4 steps - or even 3 in and 3 out. Very simple really - it's just like dancing. Running is a rhythmic process similar to dancing. You step to the beat of the music when dancing and breath to the beat of your feet when running.

[heavyhorse Graduate]

Just make sure you are going steady enough, and we often get worried that we won’t get enough oxygen in and forget about breathing out, when we don’t exhale enough and inhale again it can make you feel more breathless than you need to be, Try inhaling for a count of 3 and exhaling for a count of 4 and see how you feel, helped me a lot at the beginning.

[Jullaly Graduate]

I know what you mean the coach on the app talks about breathing into 4 steps and out to 4 or words to that effect and i got in a bit of a flap about that and started thinking I can’t count and breath all at the same time, then I convinced I was doing it all wrong. For me and I know we are all different I realised I just needed to ignore what good old Sarah millican said and try to sort myself out. It occurred to me I was panicking a bit for no logical reason and my breaths were quick and shallow so I slowed my already ultra slow run/ jog pace even slower and breathed slower and deeper in time as Bazza said to my pace, although I’m no dancer 😂 im only at end of week 3 and getting my head in gear helped my breathing all through week 3 runs which by the way I absolutely loved good luck

[Tbae in reply to Jullaly]

Hi oldladyruns,

interesting 👍 and this misunderstanding/issue 🤔 has arisen many times on the forum and requires addressing.🤔

Although the FAQ Posts, cover it.👍

I have not actually heard it directly myself.🤔

But there does exist correct ways of breathing with medical benefits.🌟👏👏

Not that I am student, but one of the simplest demonstrations of how to do it is from Matt Cava,YouTube, aboriginal Australian, fitness coach.👍

He demonstrates very simply his method.🌟👏👏

I completely understand the need for simplicity for beginners training , but it should be crystal clear and not open to misunderstanding.🤔

Bit like the heel strike misinterpretation.🤔🙈

Without pursuing it, I think the crux of the matter is a misunderstanding, and inhaling through your nose and exhaling through your mouth in conjunction/harmony with your abdomen is correct, with known medical benefits. Practising it and using it is a different matter and a possible bolt on.

Thanks for identifying where the posters cry for help has come from.🌟👏👏

[Jullaly Graduate in reply to Tbae]

Thank you so much, this is incredibly helpful. I will go to the youtube video and really study it. I absolutely believe that the app does send you into a flap because it talks about when one foot hits the ground start counting to 4 while you breath in and 4 to breath out. I nearly tripped over trying to do as good old Sarah Millican suggested. I think it is said on week 2?? I hope that the powers that be can re visit and rethink how to tackle breathing in a crystal clear way as you suggest.

[Tbae in reply to Jullaly]

Yes I agree.👍

Just watch, very short, very simple, but thought provoking,and of course many others, including the method taught in yoga.🌟👏👏

But keep with your simple, just do it method, at present.🌟👏👏👍

[furlmouse Graduate in reply to Jullaly]

I almost fell out with Sarah after that ‘hint.’ Kept trying it, but ended up practically panting!

[Jullaly Graduate in reply to furlmouse]

that is exactly what happened to me .. I kept trying too, I'm trying to find the youtube video Tbae suggested but haven't found it yet, I shall go look again now

[furlmouse Graduate in reply to Jullaly]

I’m just happy that I CAN breathe while I run for now! But will try and remember to have a look at the YouTube vid tomorrow.

[Tbae in reply to Jullaly]

Try YouTube , How to Breathe Properly While Running / 2 Techniques mattcama.🤔Had to do a lot of searching.🤔but at least I found it again.🙈

[furlmouse Graduate in reply to Jullaly]

oldladyruns, it's actually Matt Cama, not Matt Cava. Do you think Tbae's autocorrect took over there?!

[Jell6 Graduate]

What works for me is....open mouth, breath in bloody great lung fulls and repeat as necessary.🤣😁

I'm still hoping that the running breathing rhythm will naturally occur.

[Oldfloss Administrator Graduate in reply to Jell6]

I love this... I still sound like a steam train, much of the time

[Hidden in reply to Oldfloss]

That's me! ! I am so much noisier than anyone around me at parkrun !

[chrisB18 in reply to Jell6]

You know what? That's what I did, ie stop thinking about breathing, just do it. Imperceptibly the breathing improved without me actually noticing. The shuddering sobbing breaths (not even gasping...I had expected that, but this was worse) of weeks 2-4 had become normal breathing.

And now I've only 2 runs left of week 9! Can't believe it. 65yrs, never run since I was a child. This programme is miraculous. Thankyou.

[furlmouse Graduate in reply to Jell6]

🤣😂

[Tbae]

I notice this your first post.🤔

Have you had time to read the FAQ Posts.🤔Essential Reading.🤔

This a busy time sorting out your preparation routine,for repair days and run days.Relax and go when you are ready.🤔

At this minute just think posture , as described by Bluebirdrunner, and do not think breathing as Bluebirdrunner suggests.

When you begin your runs you must go Slow and steady, footfall under your hips to protect your unstrengthed legs and slow enough to allow you to take on board the extra oxygen you need to run.Do not overstride and go slow enough that your comfortable with both,and you could easily hold a conversation while doing that. Talk to yourself to test that.🤔

You are building your legs, lungs, stamina to be able to run for 30 mins and you are also training your running brain.

Keep it simple , just breathe naturally for you , mouth, nose, both.🤔 Do it,👍 don’t think it at this very early stage.👍

Plenty other stuff on everything to do with building your running body in the FAQ Posts and much more.🤔👏👏

I had to talk to myself a lot and used many triggers to remind myself to do things, less I forget.🤔

One from the forum for my runs I used and still do,

RSPSPE.👍

Relax, Start Positive, Stay Positive and Enjoy.🌟

But using and finding your own is good.👍

That’s what this C25k programme and gift to yourself is about, your journey of continuous learning and continuous improvement in becoming a runner.👏👏

It is not a race, it is your unique journey, and this amazing programme and forum will take care of you.🌟👏👏

No fear only Enjoy.🌟👏👏

[Oldfloss Administrator Graduate]

Just breathe.. like you do all the time, and if you are struggling, then slow down

[Cornet-Carolyn Graduate]

It takes me about 10 minutes before I stop sounding like a steam train. I just try not to overthink it. Happy running 👍

[Steved110 Graduate]

Run slower! Just that. Your breaking will sort itself out. You’ve been doing it all your life without thinking about it, running is no different. If you can’t get your breath it’s becuase you are going harder than you should. That’s all!

[rolysmate Graduate]

Yep at wk3r1 (and beyond) I was just happy to suck it in and blow it out, don't worry about it just do it, as you get stronger (every run makes you stronger) you will suddenly discover one day that you are breathing fine without even thinking about it.

Suck it in, blow it out.

[Tasha99 Graduate]

Breathe however you can. I also couldn’t do the breathing tip. Every so often I do puff out everything in my lungs and take a deep breath through my nose to make sure I’ve got a full capacity of oxygen going through, but apart from that I just do what I can. For me I think when you get passed 5-8 min runs it seems to sort itself out.

[Downtwo]

I found the breathing advice unhelpful for me. I think is it is just to make sure you are breathing deeply and not getting out of breath and breathing in a regular pattern. But we are all different and I think you just need to take a decent lungful in every so often, if you start feeling puffed, as I think it is easy to forget how much more deeply you need to breathe when you are running. I tried several times to follow the breathing but it drove me nuts, so don't worry for now. I may try at some point to give it a another go but I if you need to breathe you must breathe. I also get a blocked sinuses so can't breathe only through my nose very often so have to make do with a mixture of mouth or nose and combined. Experiment and see what works for you.

[Tasha99 Graduate]

Mine sorted itself out after I got through 5-8 minute runs. Slow down.

[slow-farah Graduate]

I'm slightly asthmatic so sometimes have an issue with getting enough oxygen. When I feel myself struggling I try to force out as much air as possible out of my lungs then take a deep breath in. It's quite noisy and I have definitely had a few funny looks but it works for me. Could try practicing before running?

[Lillybeth30mins Graduate]

Hi. The advice I received was: stop worrying about breathing! 😬

I'm in no doubt that some methods are better for you than others, but, I found that as soon as I tried to breathe in any particular kind of way I would speed up! And then I struggled to breathe and it was just a vicious circle! So I was told: don't even think about it, breathe through whichever hole feels natural(!😳) and your body won't forget to breathe😄

So yes, there have been times when I feel like a gaping guppy but it doesn't matter. I run! For the first time ever! And it's amazing!

So, stop thinking about it, and relax. Good luck. Happy running 🏃🏃🏃

Liz X

[CO123]

For me my breathing was normalised by correcting my anaemia. I could run up to 6-7k however my breathing was laboured.

I would say make sure you are not anaemic and your diet has sufficient irons.

[Willo78]

I've just started this again having previously given up because I just couldn't sort my breathing out. This time round I've slowed my pace down and so far so good!

[KateO1978]

I struggled with my breathing and found in through your nose and out through your mouth works but don’t worry about timing it to your steps. Every now and again I find I take a deep breath in if I’m struggling and that seems to help (not sure why). Hope that helps 😄

[Gabby08 Graduate]

I still pant like an over-excited puppy! When I did my first half marathon, a kind lady tried to offer me some advice about my breathing - probably because I was driving her mad with all my huffing and puffing. But you know what? I beat her by a good 10 minutes so my huffy puffy method worked 😂 My approach is to just keep breathing in and out and if I’m not dead, it must be working. Don’t overthink it!

[JeremyH]

I would say your overthinking the breathing. Just breath when you need too and forget about it. That fact that your running is enough to keep you going. Don’t stress about technique just run and enjoy it your way. Your way is the right way for you and that’s all that matters.

[Tattoojunkie30 Graduate]

When youre first learning just breathe anyway you can 😊 doesnt matter - just get those lungs pumping in and out.

When your breathing is better and you become fitter and better at running and breathing isnt an issue then you can start learning to regulate breathing.

Remember head up, back straight, shoulders back but relaxed - it feels really awkward but it will help you breathe easier 😊