Breathing?!?: Anyone got Tips or Exercises to... - Couch to 5K

Couch to 5K
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Anyone got Tips or Exercises to develop it? I’ve not mastered the breathing at all. Around week two Sarah mentioned trying to control it. But also said if it’s too hard to not worry because you can master it later.

I think it might be later...

So far I have let my body guide me with it and just let my breathing happen ‘naturally’. Early days whenever I’d tried to calm it or make the ins and outs longer or deeper I end up feeling like I’m not breathing enough and find myself in a panicky set of short ins and outs.

I’d not been thinking about the breathing thing for a long time as I was doing fine. But yesterday I did w7r1 and even though it was the same as w6r3 and I didn’t change anything. (Stayed at the comfortable pace I seem to have found.) the last 4 mins ish I struggled. Not enough to stop. My legs were fine. But I really felt like it was really hard work to breath. I concentrated on keeping my breathing the same, to avoid panicking and managed to get through it. Telling myself I didn’t have long left and ‘I can do this’.

In the last 20 ish seconds I managed a tiny boost to my pace. And it felt great to complete. But it did take some effort to take back control of my breathing through the closing Brisk walk. 🥵

Is this normal? Any advice?

I could do with some help on the breathing I think. 🤷‍♀️

11 Replies

Well done!

Firstly just try slowing down, a lot of new runners go off too fast and have problems with breathing. You will master it, just try not to think about it too much, just breathe and you'll find it will settle.

For running breathe through the mouth which is needed (mind the flys) to take in a higher volume of air.

Occasionally taking a breath in through the nose which takes oxygen deeper into the lungs which is beneficial.

remember, Slow & steady! it will come..

RainbowSlothGraduate in reply to davelinks

Yeah I tried in through the nose out the mouth. And it’s not enough.

Have done the odd in through the nose without really thinking about why. But I will see about adding a few 👍🏻

RainbowSlothGraduate in reply to davelinks

Thankyou for replying 👍🏻

Hey rainbow sloth.

We all struggle with breathing in day to day life if you really focus on it. Your body will take over most of the time its autonomous like blinking etc your body just does what it does but you can help your mind guide it.

I've suffered with asthma my whole life and in the last ten years its really kicked my arse.

In January o came across wim hof again a Dutch endurance athlete who has developed a breathing method. I discovered him about ten years ago when I was running before he ran a marathon in the article circle with a pair of shorts

Just check him out first theres a million videos podcasts just check out his unreal list of world records an then try his breathing method id reccomend it about half and hour before a run. It makes an enormous amount of difference to my runs and has helped level out my asthma

Hope it helps

RainbowSlothGraduate in reply to Spartacus22

Thank you. I think I have heard someone say they do wim hof before but had no idea what it was. I shall look it up. 👍🏻

RainbowSlothGraduate in reply to Spartacus22

Thankyou for your advice 😉


Yep, pace is key, one of the main things of the program is that you should be going slow enough to hold a conversation 😊

RainbowSlothGraduate in reply to Dtay1978

😉👍🏻 need to remember that towards the end.


There is advice in the guide to the plan on breathing and you sound like you are following it.

Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

RainbowSlothGraduate in reply to IannodaTruffe

During the first 20 mins yes I could. I didn’t increase my pace at all but the last few mins felt hard in my breathing.

I shall try to slow a bit if it happens again. But from what I remember it felt like I was not far of walking already 😂

Next run today, I shall see how I go 👍🏻

IannodaTruffeAdministrator in reply to RainbowSloth

Many can walk faster than they jog, so there is no problem with having to slow down as long as you maintain the running action.

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