Breathing!!

[Scaredycatrunner]

I did w3r1 today - I was dreading it but it seems manageable. I just can’t seem to get my breathing in any sort of rhythm...any suggestions?

[Oldfloss Administrator Graduate]

Just relax.. maintain a slow and steady pace and try not to overthink the breathing... Just do what you do all the time.. If it is a struggle then slow down.

Like blinking.. don't think about it... if you do...then you become aware of it..( bet you blinked then)

[Scaredycatrunner in reply to Oldfloss]

Thank you! Just found that I was ok for a while then became quite breathless ...once that happened I struggled! I think you maybe right and I’m overthinking it...I have a massive fear of running! Will try snd relax into the next run more!

[Oldfloss Administrator Graduate in reply to Scaredycatrunner]

Just think of other things and imagine me running by your side whispering slow and steady... it's what I do

[Scaredycatrunner in reply to Oldfloss]

I shall be thinking of you tomorrow morning!! Thank you

[Scaredycatrunner in reply to Oldfloss]

Had a little smile to myself as I repeated “slow and steady” in my head this morning 😆

[Oldfloss Administrator Graduate in reply to Scaredycatrunner]

Well done you.. i enjoyed the run x

[Tasha99 Graduate]

It’ll sort itself out once you get through 5-8 minute runs 👌🏽

[Scaredycatrunner in reply to Tasha99]

Those are the ones that fill me with dread! 😂

[Tasha99 Graduate in reply to Scaredycatrunner]

Trust the programme 😉 And slow down and slow down again as the runs get longer 👌🏽

[Hidden]

Somewhere, I think Wk2 perhaps, Laura mentioned tips for breathing. Until then I had been okay, but then mid-run I started to think about it and I struggled and got breathless too.

Don't over think it. I realised that I had naturally fallen into my own rhythm and was doing fine. I go steady and slow and that certainly helps, for now anyway.

[Maisymoomoo in reply to Hidden]

I did exactly the same when Laura spoke about breathing in that run! I couldn’t for the life of me do it how she said, even at resting! I think you’re right - it’s different for everyone and totally natural. It just seems to get into a rhythm on its own 😀

[Scaredycatrunner in reply to Maisymoomoo]

Your right! I think I’ve got Lauras tip stuck in my head and I definitely breathe quicker than that!!!

[ArthurJG Graduate in reply to Scaredycatrunner]

I think I’ve read one post from one person who found Laura’s breathing advice helpful. Everyone else found it a distraction. Slowing down a bit will definitely help, but partly it’s just a case of waiting while your body adjusts to this new demand you’re making on it. At the moment your brain is wondering what the hell is going on and sending all sorts of messages to body parts to try to make you stop: but it’ll soon learn, because it’s a brain and learning is what brains do. Some point in the programme you’ll suddenly realise that you’ve found a comfortable pace and you’re not thinking about breathing any more.

[Oldgirlruns Graduate in reply to ArthurJG]

Don’t know about anyone else AJG but I found it v.helpful - thank you!

[ArthurJG Graduate in reply to Oldgirlruns]

Clearly some people do but many of us found that trying to count breaths in time with steps as Laura suggested just made it harder. Whatever works for you though

[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 advice on pacing, breathing and a link to a post about mental approach, which may help you end your dreading.

Relax and enjoy the journey.

[UnfitNoMore Graduate]

Forget about it... quite literally. Keep the pace down and think about something else... your subconscious keeps you breathing while you sleep, and I bet you don’t have to think about it watching a movie. I struggled with the breathing advice in the app... distracted myself with a good podcast and never looked back. I think the advice in the app is right, I noticed the other day that it’s pretty much how I’m breathing now, but at the time it didn’t work!

Great job on the running, enjoy that run 2.

[Jazzy6663]

Breathe in over four steps then out over four steps. Keep to that routine and you will get used to it.

[Scaredycatrunner in reply to Jazzy6663]

Thank you I shall try that in the morning

[Kasi42 Graduate]

I found breathing my biggest problem from the five min runs onwards. I just couldn’t catch my breath and felt really uncomfortable. I actually thought I had exercise induced asthma. By the time I got checked by gp I was much improved! It was only around wk 8/9 that it started to improve. A colleague of mine who did C25K yrs ago said he was the same early on and it’s just ur lungs getting fit! He’s went on to run marathons. I just pushed through it, wasn’t easy at all but glad I did now.

The only other thing to think about I’d say, are your iron levels ok? That could cause breathlessness.

[pogol]

Just breathe but don’t over think or start counting or syncing with steps your body will speed or slow breathing on demand that’s what it does like magic leaving you to look up and smell the roses have a great day

[nif100 Graduate]

I am with everyone else on this. Try not to let it dominate your runs you are doing brilliantly. Just take in the scenery and your body will do the rest. Sometimes if I drift off and think about something like my shopping list in my head I suddenly realised the time had sped past too...

[Redheadandforty Graduate]

I was exactly the same... found the advice difficult ... “breathe in for 4 and out for 4”

I practiced breathing for deeply when walking and in general and then it became easier when running...🏃🏾‍♂️🏃🏾‍♂️🏃🏾‍♂️

I found at first I was taking shallow breaths in and long breaths out which led me to be out of breath

I have now completed week 9Run3 and I am running three times a week now. If I can do it you can..

Podcasts help🏃🏾‍♂️🏃🏾‍♂️🏃🏾‍♂️

[Scaredycatrunner in reply to Redheadandforty]

Wow your doing great! I tend to dread the first run of each week then when I’m actually doing it I realise its not as bad as I thought!

[Redheadandforty Graduate in reply to Scaredycatrunner]

Exactly what I was doing, I also like to get out and run early as I feel great for the rest of the day 🏃🏾‍♂️🏃🏾‍♂️🏃🏾‍♂️🏃🏾‍♂️

[Kevtrev]

Just nice and slow running just imagine someone on the hedge on the other side and you want they to think I can’t tell if they are running or walking stop bouncing when you’re running and slow running as all these factors make you less breathless enjoy it don’t over think your breathing I don’t through your nose out the mouth in rhythm with your steps 🏃‍♀️😉

[Jerichomile Graduate]

I obediently tried the “breath in for 4, out for 4’ rhythm that’s suggested in the instructions..... nope. Couldn’t do it. I got breathing performance anxiety 😂 “oh no! I can’t even breathe correctly never mind run!” So now I just forget it and jog along gently - I assume my body’s managed to breath automatically for 58 years, so I just let it get on with it 😉

[Oldgirlruns Graduate in reply to Jerichomile]

Love this!

[Jerichomile Graduate in reply to Oldgirlruns]

😁 How’s your running going? What’s your favourite run you did so far?

[Oldgirlruns Graduate in reply to Jerichomile]

Pulled a calf muscle on Monday so haven’t run this week - and I miss it! Hopefully I’ll be back on it on Monday to repeat W6r1 with a joffle along the seafront - lovely!

[Scaredycatrunner in reply to Oldgirlruns]

I did my last 2 runs whilst on a mini break next to the sea...made them so much nicer! Now back to housing estates or the park where I see EVERYONE!!

[Jerichomile Graduate in reply to Scaredycatrunner]

Yeah - they’re probably in awe though because if they’re runners they empathise and if they’re not, they’re likely thinking “wish I could do that”. Go Scaredycatrunner go 👏👍💐

[Jerichomile Graduate in reply to Oldgirlruns]

Ah loving “a joffle along the seafront” 👍

[Oldgirlruns Graduate]

Hi! I found breathing really hard to start as well. I say breathing but it was more panicky intake of breaths before I flaked out entirely. Then one day at the end of week 3 (I think), I just found I wasn’t thinking about it any more and the less I thought the easier it was. Now as soon as I start thinking, I make myself slow the breathing rate down and carry on thinking about something else. Enjoy your runs!

[Scaredycatrunner in reply to Oldgirlruns]

Thank you! Doing W3r2 tomorrow so hoping the turning point is just around the corner!!

[Timeoff Graduate]

I think the overthinking is a thing! I got slightly obsessed with the ‘both feet off the floor at the same time time’ idea and then just stopped thinking about it. That worked!

(I hope I haven’t started a new ‘foot thing’ for you!)

[JSnaps Graduate]

Such great advice here already. I was just like you and thought I can't even breathe properly let alone run! But it just works itself out if you don't stress over it and definitely slow down if you're struggling to catch your breath. When I tried to do the counting steps/breathe thing I was even worse. The one thing that helps me when I start to get a bit breathless is to take a big breath in and forcefully exhale through the mouth, like a big sigh, and consciously relax a bit, give the arms a shake and carry on. You're doing great!

[Scaredycatrunner in reply to JSnaps]

Thank you! I’m trying to enjoy it but as I said running was my biggest fear - no-one wanted to see my overweight body in Lycra bouncing about 😂

[Oldgirlruns Graduate in reply to Scaredycatrunner]

Don’t worry about it - if they don’t want to see, they don’t have to look! And they probably aren’t!

[Biddy62 Graduate]

Lots of excellent advice. I’ve really struggled but now I’ve joined a running club the coach nags me to keep my chest up and open - it’s tempting to lean over as you get more tired and breathless. But then you’re compressing your lungs. Try to breathe in through your nose - if you can’t you need to slow down. Try to slow the outbreath down. But it will get easier and I’m sure your confidence will continue to grow as you tackle each new week. Enjoy - you’re doing fab!!! 👍🏻🏃🏽‍♀️😊

[Lovemyrun Graduate]

I find when ime not thinking about the breathing and just looking around at gardens or thinking which road to go down next then breathing just finds its own way, the first 5 mins are the hardest to get into a rhythm. I find if I look forward rather than down its easier. The minute I concentrate on it then I can’t. Enjoy what ur doing and And it’ll come.

[Nannyhen]

I struggle with breathing too as am an ex (heavy)smoker, but am learning to breathe tgrough my nose rather than my mouth by putting my tongue on the roof of my mouth, therefore having to breathe through the nose, good luck but wirks for me