Advice on breathing ?!

[Loopytop]

Hi, I’m 51, new here and just finished W2R2. Feeling ok during the 90 second runs but struggling to get a ‘pattern’ to my ( puffing and panting ) breathing IYKWIM ? I’m running on a cycle track and dread passing by people for fear of sounding like a loon😂 any advice would be great !

[tohealthyhabits Graduate]

From my personal experience, it is related to pacing yourself...I used put on music and run at the beginning and facing a similar issue. One day, I just switched off the music/audio and was only listening to my breathing pattern and could hear my huffs/puffs... I had to adjust my pace so that puffing tempo slowed down and that turned out to be optimal pace and also relaxed my breathing... Now I am in my 9th week of C25K and this trick has helped a lot...

Hope this helps. Here is a good article that was helpful to me.

runnersworld.com/training/a...

[Bazza1234 Graduate]

When you dance, you dance to the beat of the music. Your feet move on the floor to the beat of the music. Rhythmic breathing while running ( or exercising) - is when you breathe (in and out) to the rhythm of the sound of your feet on the pavement. runnersblueprint.com/rhythm... Takes a bit of practice (like dancing) - but it works.) Ignore people who say to "just breath naturally" - you are doing that now and you can feel the problem two breaths in - 2 breaths out, or 3 breaths in 3 breaths out, or even 4 breaths in and 4 breaths out - all depends on your level of fitness and your pace. Try it - you will like it!!

[Bazza1234 Graduate in reply to Bazza1234]

youtube.com/watch?v=Px0bVJd...(Not working as expected?)

[Loopytop]

Cheers all, this is exactly what I need -I’ll try this on the next run x

[Oldfloss Administrator Graduate]

Slow down.... relax... and just do it...like you do, all the time. You may get advice to the contrary, but for many of us, slowing down and not overthinking really does work. We have enough to think bout in these early runs, and adding breathing to it, makes it harder.

If you are struggling, then slow down more. Just take it gently... feel proud of what you are doing, and rest assured you will be fine.

Well done you!

PS

After three years, I still sometimes sound like a small steam engine Hills mostly

[cheekychipmunks Graduate]

My tips are a) slow down to avoid the puffing and panting - there is no such thing as too slow, and b) don’t overthink your breathing pattern.

I used to attempt the 4 breaths in, 4 breaths advice I’d heard, but that didn’t work for me. So now I just breathe however I need to, and barely have to think about it, even running longer distances.

Try just relaxing with your breathing, but most of all slow right down. 🐌 You’ll naturally get quicker as you get fitter. 😀

Enjoy your running! 👍

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5... and includes breathing advice.

Enjoy your journey.

[Loopytop in reply to IannodaTruffe]

Thanks ! X