Can anyone help me sort my breathing

[Quackquackquack]

Hi

Did week 2 run 1 today the app running guide says at least 1 breath every 2 steps the vocal coach suggested 1 every 4. I tend to breath shallow and fast what is a good rhythm to aim for with my breathing and is it in hold it out hold it or is it slowly in and out with no pauses. Sorry if this is a silly question.

[Smelliepoo Graduate]

There are no silly questions! (only silly answers!!)

I would not worry about it too much at the moment. If you find that you have a good technique then use it, if not then I am sure one will develop.

One good point is using your diaphragm rather than your shoulders to breathe. If your shoulders are going up and down then you are not using the muscle inside that was made to do this. Make sure your belly is the bit that moves and not your shoulders.

The main thing is to keep on doing it... Breathing that is! Your life literally depends on it!!

[Beachcomber66 Graduate]

Some of the experts will pick this up for you, but I manage ok and don’t even think about when to breathe out or in. As an asthmatic, controlled breathing doesn’t really work for me. At this stage you should be going so slowly that breathing isn’t really an issue, i.e. if you are out of breath you are going too fast. I will be interested to see what others think 🙂

[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 breathing...........slow down and breathe naturally.

Enjoy your journey.

[Elfe5 Graduate]

The best advice I had in the early weeks was to forget about it- go slow & let your body get on with breathing. 😄

Months later I settled into roughly breathe in for 3 paces & breathe out for three - occasionally that 3 turns into 4 or 2 (uphill!) Mostly I still don’t think about it.

Give your body a bit more time & the breathing will come right all by itself. 😄

[Hidden]

I think this can play on your mind too much. It did with me as it all seemed unnatural. What has helped me is going steadily while breathing in and out through my nose then in through my nose and out through my mouth. Don't get hung up on it though. As you run and the mind wanders you naturally breathe anyway. Slow and steady is the key.

[Quackquackquack Graduate]

Thanks guys completed 2 2 this morning jogged much slower, breathing better and av heart rate 18 bpm slower av speed much slower @ 10min 20 per /k. Only problem is embarrassment at jogging so slow. Hopefully that will get better

[Magellan Graduate in reply to Quackquackquack]

It will definitely get better. But in the meantime don’t feel embarrassed. Your speed is fine, it’s perfectly respectable. The point of your runs isn’t to go fast, it’s to run for that set time, and you did it. That makes you a success, and people who are successful have nothing to feel embarrassed about!

[Quackquackquack Graduate in reply to Magellan]

Thanks

[NotPrime in reply to Quackquackquack]

Nothing wrong with jogging slowly. It helps build stamina. I finished off my morning run at around that pace. Wasn’t embarrassed at all. Yes it will get better. Just enjoy what you can do, that way you’ll keep doing it. Good Luck.

[Quackquackquack Graduate in reply to NotPrime]

Thanks very much I have recovered a lot quicker today so slow and steady it is

[Mumpark Graduate]

Hi

When I started running I. Couldn’t get my breathing right all I started to think about when I was running was getting my breathing right.

I mentioned it to a friend I knew that run marathons and he said just forget about it and concentrate on each run and it will eventually sort itself out so that’s what I did and it did .

[Quackquackquack Graduate]

Thanks