Breathing help please

[coolfemme]

I'm only at week 2 , one more day to do but my breathing is nothing like suggested. I can breathe out on left step for 3 or 4 strides but breathing in takes only about half a stride. How can I change that?

[GoGo_JoJo Graduate]

Please don't worry. I never figured out their suggested method either. The most important thing is keep breathing, the deeper breaths you can manage the better but just don't forget to breathe! 👍🏻

[Reggit Graduate in reply to GoGo_JoJo]

I never worked that out either, I also can’t breathe in through my nose as one of the runs tells you to do - that may be further in the program.

Don’t worry about it and as said, just keep breathing 😂

[GoGo_JoJo Graduate]

If you haven't already, please do read the guide to the programme, it is full of vital info to get you through healthunlocked.com/couchto5...

[GailXrunning Graduate]

Agree with others. Breathe (deeply) in the way that feels right for you. You’ll settle into the best rhythm.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[coolfemme Graduate in reply to IannodaTruffe]

Thanks, that's good info

[nowster Graduate]

The more important thing is to breathe down into the bottom of the lungs, not just in the upper chest area. It makes best use of the lungs.

en.wikipedia.org/wiki/Diaph... versus en.wikipedia.org/wiki/Shall...

At maximum exertion is possible to be using both the diaphragm and the ribcage muscles together, but the most efficient way for lower exertion levels is to use the diaphragm.

If you've ever done any singing you'd have found that the diaphragm is the secret to sustaining and supporting a note.

[coolfemme Graduate in reply to nowster]

Thank you for the links😀

[GrimJard Graduate]

I wouldn't worry about it at this point, I have recently graduated and I am only now getting close to breathing the way the trainer recommended back in week 2! And I still can't breathe through my nose.

[Jell6 Graduate]

Just breathe when you need to, it will get better on the longer runs, but I've never counted!.

I do find that deep breaths on the warm up help, and slow right down 🐌🐌

[Roxdog Graduate]

I would echo what others have said, but deep breaths (Not gulping air) on the warm up helps. If you are struggling at any point, a few deep breaths help too.

[Maz1103 Graduate]

I really overthought the breathing to start with and ended up breathing in a panicky way. When I stopped thinking about it and just breathed as normally as possible, although deeper, it sort of fell into place. After one run I suddenly realised I hadn't thought about it. I think my body just sorted out what to do. Good luck!

[JetsNanna Graduate]

I was baffled by the advice about breathing when I first started and then I read advice from someone on this forum to ignore any attempt to try and find a forced rhythm if you find it feels odd.

I did just that - I just breathed and didn’t overthink it and it worked for me. To be honest, even if I am not running if I start thinking about my breathing it goes all over the place.

Just relax into your running rhythm and the breathing will take care of itself as long as you are not going too fast.

Well done for conquering Week 1. Happy running from this point on 😊

[Tasha99 Graduate]

Breathe however you can. It sorts itself out when you go through 5-8 minute intervals.

[Couchphoenix Graduate]

I’ve only just seen this post, so apologies for the late reply. The breathing aspect is quite honestly the most important lesson I’ve learnt, personally I’d say forget the number of steps between breaths etc, that’s far too complicated, basically I take a deep breath in through my mouth, then purse my lips slightly as I breathe out, both should be nice and steady and you get this into a rhythm, imagine your a machine and the oxygen your taking onboard is your fuel. If you take sufficient oxygen in you won’t get out of breath. Hope this helps and the best of luck, that’s a cool profile pic by the way coolfemme 👍

[coolfemme Graduate in reply to Couchphoenix]

I'll try your suggestion, I'm on W3R3 this weekend and actually enjoying it😀. Thank you, the pic was a couple of years ago I achieved 3rd Degree Black Belt at 71.

[Couchphoenix Graduate in reply to coolfemme]

Wow, 😮 what an amazing achievement 3rd degree black belt really is something to be very proud of. Great to hear enjoying C25k, it’s an excellent programme 👍🏃‍♀️