Help on breathing

[Eguzkilore]

Hi all, I’m on week 4 of the plan and I am always breathless. Can you please give me tips on how to breathe properly when running? I have watched multiple YouTube videos and breathe in from the tummy for two steps and then out, but something doesn’t seem to be working. Thanks

[Hidden]

The breathing is tricky. It becomes easier the further into the programme you get and once you get to the longer continuous runs you’ll find it comes naturally. In the meantime, just keep breathing!

[TailChaser Graduate]

I find it best not to concentrate on it, find a distraction, be it Laura on the podcasts or some great music, looking around at the scenery as you run or simply thinking about what you’re making for tea. Don’t get too hung up on it, it will get easier 😊🏃‍♀️

[Pippayoungart Graduate]

I found it best to try and not think about the breathing -maybe find something else to focus on...but also make sure you’re not running too fast!

[Oldfloss Administrator Graduate]

Just breathe like you do all the time... do not try to change anything...if it is a struggle in any way.. just slow down

Well done you

[nbanbury Graduate]

Hi there. What I do is get into a breathing rhythm from the very start during the warm up walk. My rhythm is in for two steps then out for two. If you get this started before you start to run, I've found it's easier to just keep it going.

[Thecko Graduate]

There was some advice in the app which suggested to try counting steps of 4 for breathing and exhaling, I can't remember which week that was in. It didn't work for me as it made me feel like it was about to hyperventilate.

What works for me is taking the longest inhale it can through the nose (probably the only thing I can remember from high school PE lessons: you get more air in to your lungs that way), hold for a second or two, and then exhale through nose and mouth.

It might not work for you but it's worth a go, when I'm tired after exhaling I struggle to take in a full breath again so I let myself take a couple of shorter breaths before taking a deep one again.

[Jell6 Graduate]

Just breathe, you've been doing it all your life, counting steps and timing breathing, and then trying to do it through your nose.Too difficult!!

As you get used to it and run a bit longer you will have a moment of wonder, when you realise that you haven't even thought about breathing 😊

[SaraV]

I can’t do the whole “in through the nose, out through the mouth” thing! I breathe in and out through my mouth, increasing the risk of flies hitting the back of your throat 😳🤮😂

[Jell6 Graduate in reply to SaraV]

True, I have recently added midges to my diet 🤣🤣🤣🤣

[SaraV in reply to Jell6]

Protein 😂💪😂

[lagatachocolate Graduate in reply to Jell6]

🤢

[IannodaTruffe Mentor]

There is advice about breathing in the guide to the plan healthunlocked.com/couchto5...

[davelinks Graduate]

Breathings not tricky, just breathe as you always do, try not to think or worry about it too much.

When running it's easier to take air in through the mouth mainly, this'll be a higher volume which is required, just be aware of flies going in, so don't have the mouth open so wide like a basking shark.😊

[Susan0854]

My tip would be keep you head up. I used to struggle with my breathing because I kept looking down at where my feet were going.

[sallenson Graduate]

I'm defo with Oldfloss on this (as with everything!). You know how to breathe or you'd be dead. So just breathe. Don't try to change anything. My mental tip to myself on this is that if I'm aware of my breathing going "wonky" it's my body telling me slow down. So slow down. And then slow down some more. I'm guessing our breathing will just regulate itself in time as we get stronger and fitter....seems to be working for me at the moment...

Embrace that Inner Snail and you'll be just fine. Don't over-think it....

x

[Eguzkilore]

Thank you all!! So many good tips 👍🏼😀 I will try them all on different runs and see what works best for me. Really appreciate it 😊

[Beccym Graduate]

Slow your pace. Once you run for longer periods you'll find it evens out. I still struggle with breathing in first 10 mins of most runs