Breathing Difficulties

[CircusMind]

Hi all! I'm new here. On week 1 of C25K (Although I've been on 4 runs so far. Taking it really slowly due to chronic unfitness!) And amazed at how much fitter I feel in such a short amount of time!

The biggest problem I'm having is getting my breathing right, from a couple of different perspectives...

On my first ever 60 second run, my throat ended up incredibly sore and in physical pain from breathing in through my nose and out through my mouth (I was only able to run for a total of 2 minutes because of this). So at the moment I'm going all through the nose, which has eliminated the problem. Having read the FAQ, I know this is ill advised, bur it's kind of essential as things stand.

I'm very capable of breathing deeply/'belly breathing' when I'm sitting or lying, but I've always had a lot of trouble with it when I'm walking, let alone jogging! I feel like I can't physically expand my stomach. I'm trying really hard to focus on my breathing during runs, but I find that it is either incredibly shallow or that I'm basically holding my breath, despite my best efforts.

All of this is colliding to mean that I'm just not getting enough oxygen. Any advice you can give me would be greatly appreciated! Thanks in advance!

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5... but it sounds like you might have already read it.

Basically, if you cannot breathe, slow down.

You should be able to speak aloud clear ungasping sentences as you run, whether you breathe through mouth or nose.

If you slow down, relax, stop thinking about breathing and just let it happen naturally, you will probably be fine.

Enjoy your journey.

[Oldfloss Administrator Graduate]

Take the advice from IannodaTruffe ..slow it right down and just breathe. Like you do all the time.. do't overthink it at all.. hum or sing in your head... just try to relax and focus on other things...

[futurefit Graduate]

Hi there, firstly well done on your first steps of C25K. The first few weeks of C25K were the most challenging for me, I was not that fit and ended each run really puffed out. What I’d say is this, at the start when are fitness levels are not that high it does feel much harder on the body, like a shock almost. I’m a singer and so the effects on breathing in running has really interested me. I’d advise you to go slower, as slow as you can at the start, otherwise what naturally happens is the breath rises in our chest and gets shallower. If you can keep the mouth open and almost imagine being flooded with air. Keep your shoulders down and just keep focusing on low, deep breaths, if possible. The great news is if you just keep going and taking it not too fast you will find your fitness level really does start to increase and your breathing will become easier as your body adapts and get fitter. However maybe it’s worth going to your GP too, just incase there is any underlying issue there. Just a thought. Best of luck you you x

[JennyB48 Graduate]

I found that counting while I breathe works for me. I breath in for 4 steps and breath out for 4 steps - all through my mouth. Also I know everyone says it but slow and steady really is the way. I could walk after than I could jog especially at the start. It isn’t a race and as long as you are hogging, no matter how slow, it will build your fitness. I am on Week 5 now and couldn’t felt like I couldn’t catch my breath in Week 1 and 2. But by Week 3 I’d worked out how to slow my breathing down and it has made Week 4 and 5 possible. I am also not fit at all but can achieve more now than I ever thought I could. Keep going it will get easier 😊

[Oldjigger]

I'm 62 and a lifelong asthmatic (although it is well controlled). I just can't seem to get air in fast enough through my nose, so very soon revert to breathing through the mouth. It works fine for me (apart from the one time I nearly choked on a small fly!). But the real key is 'slow and steady'. Remember that this is all about building up duration. Ignore the '5K' part of the name. So get in touch with your inner snail, and just breathe naturally. Once you've increased stamina and fitness, if you want to train your breathing, that's the time, not too early on.

[CircusMind]

Thanks for your advice everyone. I took it all on board and approached today's run a little differently.

The main thing I tried was relaxing, slowing down, and almost trying to ignore my breathing. It does make a lot of sense that my body should just breathe on it's own, and that it shouldn't be something I need to actively think about!

Unfortunately it didn't go too well. I ended up with a stitch on both sides and moderate, deep pelvic pain. Neither of these things had happened before today. I had to stop at run 6 and walked through to the end of the podcast.

I think the problem isn't so much that I'm running out of breath so much as that I'm just not breathing. Does that make sense? I remembered today that I used to have the same problem when I used to have swimming lessons as a child.

I think as futurefit suggested, this might be one for the GP, but if anyone can think of anything I can try before I resort to that, I'd be grateful. I did try a breathing pattern recently, but my brain couldn't quite keep up with it.

[DiverIzzie Graduate]

Great advice from others so won’t repeat - I found putting some Vicks round my nostrils plus singing out loud (God knows what I sound like but I don’t care as I belt out “Blondie” hits) has helped my breathing technique - keep trying different things till you find what works - and well done for keeping going!!

[Gran4z Graduate]

Well you've got all the advice on breathing here already, so I will just echo it. Slow and steady, relax and and don't over think it. Relax, just go with the flow, and enjoy the feeling of a gentle run...oh and smile, it helps