Any tips on breathing?

[Serenity0365]

Hi all, I've just completed week 5 run 2 and I'm using the following breathing technique: - deep breath in when left foot strikes ground

- small breath in when right foot strikes ground

- deep breath out when left foot strikes ground

- small breath out when right foot strikes ground.

It sounds complicated writing it down but it does seem to work.

It does however feel a bit clunky and I can feel a bit breathless, which is a signal for me to slow down.

I am wondering if there is a more natural way to breathe, does anyone have any tips or techniques?

[Oldfloss Administrator Graduate]

Just do it as you do all the time..in and out..slow and gentle..if you are struggling for breath..simply slow down.

Just like blinking...it comes naturally, as long as we don't overthink it.

Just run and breathe😊

[Serenity0365 Graduate in reply to Oldfloss]

Thanks Oldfloss, I will give this a go tomorrow during W5R2.

[Nasthaa_]

I've literally just read this: theguardian.com/lifeandstyl...

How I currently run is breathe in whenever I need to, slowly and deeply, but make sure I breathe out when my left foot strikes the ground. I'm going to try and implement what I've read by making it even with right and left foot strikes. I read somewhere a while ago that breathing out when your left foot strikes helps prevent stitch, and has worked well for me so far.

[Serenity0365 Graduate in reply to Nasthaa_]

Thanks Nasthaa_

PS I like your trailing underscore!

[Nasthaa_ in reply to Serenity0365]

Hahaha thanks. Nasthaa is just a play on my name (Natasha), and I had to add the underscore on another social media platform because I had to have something extra..it kind of stuck!

[Oldfloss Administrator Graduate in reply to Nasthaa_]

I think that is the thing.. do what feels natural and easy...

[Nasthaa_ in reply to Oldfloss]

Definitely. I had to find something to help with stitches as I was getting them all the time. I also find if I don't control my breathing, it becomes very erratic and I can't breathe. I've had some breathing issues, even while resting, lately, which has made me take up running. So slowing it down and breathing deeply helps me to stay calm and I don't struggle with that part!

[JaoJao]

I’m always worried about if I am doing my breathing right, but I’m distracted by music and the c25k voice ques. I think the advice they give you in the programme is helpful and a good reminder, counting 1-2-3-4, 1-2-3-4... somehow I’ve managed to get to W6 with no major breathing problems so I will continue whatever it is that I am doing! Xx

[Serenity0365 Graduate in reply to JaoJao]

Thanks Newbiec25k_Jay, I'm erring towards the "breathe naturally" approach. I do have a tendency to overcomplicate things and live by a set of rules!

[IannodaTruffe Mentor]

I think you are breathing far too rapidly and overthinking it at this stage.

If it works for you fine, but all your breaths should be deep, in my opinion.

I miserably failed to follow the advice given by the C25K trainer and realising that I was never going to be in the Olympic squad, went back to just breathing as I had for the previous 57 years. After about three years, I realised that my breathing was not that dissimilar to the suggested, but I had also incorporated a very deep exhalation, every fourth or so breath, when pushing hard, which I subsequently learned was a recognised technique to make sure that all stale air is regularly cleared out.

As I said, if it works for you fine, but all that counting steps and breaths is beyond the multitasking skills of this mere male. Just do what comes naturally, but do take full deep breaths, and you will make sure your muscles are getting the oxygen they need. If struggling, slow down.

You might find this helps theguardian.com/lifeandstyl...

[Serenity0365 Graduate]

Great, thanks IannodaTruffe, so I'm thinking "keep it simple", with deep breaths, sounds good.

[backintime Graduate]

Oh gosh, now I have something else to worry about I didn't give breathing a thought (other than "don't stop").

I do find that I have trouble getting the air "all the way in" in the beginning of my run but I found coughing before I start seems to clear out any old air and make room (even if I don't actually need to cough).

[Serenity0365 Graduate in reply to backintime]

If it's any help backintime I have managed to drop the original post's breathing technique and switched to keeping it simple with regular deep breaths, over the course of two runs. Nowhere near as out of breath as I was and breathing more naturally now 🌬️

[nif100 Graduate]

this is a late reply but just seen it as you kindly replied to one of my posts. Just breath naturally tried counting and it made me more breathless. So now I just take a nice normal breath in and slowly out. It works for me. Basically the more you forget about what comes naturally the easier it is...happy running.

[Serenity0365 Graduate in reply to nif100]

Yes agreed, interfering with what the body does automatically, like breathing, seems like it will hinder rather than help. I look forward to my W8R1 on Saturday where I will try to ignore my breathing!

[nif100 Graduate in reply to Serenity0365]

well done you are nearly there now just 6 runs...YAY!