Breathing through your nose : Jo Wiley suggests... - Couch to 5K

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Breathing through your nose

Chishawasha profile image
Chishawasha

Jo Wiley suggests you should breathe through your nose and out through your mouth while running. I do this normally of course, but find it very hard when running especially in the cold.

I am in week 6 and doing well except for the breathing.

27 Replies
Sewnso profile image
SewnsoGraduate

I have the same issue, worse over the last couple of weeks. I thought it was just me.

Chishawasha profile image
Chishawasha in reply to Sewnso

Well there’s two of us! 😂 I want to know if it will set me back in the long run ... pardon the pun.

Sewnso profile image
SewnsoGraduate in reply to Chishawasha

I have just graduated so it shouldn’t affect you. I find the more I try to analyse my breathing and try to breathe through my nose the worse I get. I struggle to breathe through my nose bat the best of times, do what comes naturally.I think Jo’s advice was if you were suffering from stitch one way of getting more oxygen in was to breathe through your nose (I can’t remember it verbatim) she doesn’t mention it on subsequent weeks.

Chishawasha profile image
Chishawasha in reply to Sewnso

Ah! I remember she mentions a stitch! I don’t have that issue..

Jell6 profile image
Jell6Graduate

I breathe through my mouth!

Chishawasha profile image
Chishawasha in reply to Jell6

Well, that’s a solution! 🤣🤣🤣

Instructor57 profile image
Instructor57Graduate

I would breathe whichever way is natural as you have been doing it all your life , why change now 😁

I tend to breathe through my mouth (but did take in a fly on Wednesday 🤮)

Just back from my run and breathed in through the nose a little, but it’s really hard to get enough air when you’re running. So I’ll just keep doing what comes naturally and try a little to do as Jo says!

Instructor57 profile image
Instructor57Graduate in reply to Chishawasha

Yes, I agree !Much easier through your mouth

But why does she say to do it through your nose?

Instructor57 profile image
Instructor57Graduate in reply to Chishawasha

I don't know , there have been many discussions on here about it and lots of varied opinions.However , this is what I tend to do ⬇️

Inhale and exhale using both your nose and mouth combined. Breathing through both the mouth and the nose will keep your breathing steady and engage your diaphragm for maximum oxygen intake. It also allows you to expel carbon dioxide quickly

Thanks! Great answer! I’m on it

Mummycav profile image
MummycavModerator in reply to Instructor57

Protein

Instructor57 profile image
Instructor57Graduate in reply to Mummycav

Think I prefer the powdered variety 😂

Tasha99 profile image
Tasha99Graduate in reply to Instructor57

I took two in yesterday and one in the eye 🤣 protein 💪🏽

Instructor57 profile image
Instructor57Graduate in reply to Tasha99

Oh no ! 🤣🤣🤣Sorry, shouldn't laugh 😁

Tasha99 profile image
Tasha99Graduate in reply to Instructor57

🤣

IannodaTruffe profile image
IannodaTruffeAdministrator

This post about breathing may help healthunlocked.com/couchto5...

This is a great read. Thanks... I took from it to do what comes naturally, and to breathe out with more force and to run with a rhythm. I’m already running very slowly so I’m not sure I can run slower! 😬

IannodaTruffe profile image
IannodaTruffeAdministrator in reply to Chishawasha

You can always go slower.It is possible to run on the spot.

Mummycav profile image
MummycavModerator

Hmmmm...nose breathing is a debatable issue...I personally can’t do it when I’m running, I have too many other things going on to think about how to get enough oxygen I to my lungs...the one thing I can say about breathing is try and breath from your abdomen rather than your chest...to practice this, lay on your back, put a book on your stomach and the book should go up and down when you breath in and out, this way you can take a longer breath allowing more air I to your lungs...how to get it there, whether it’s through your mouth or nose to me, isn’t important, what is important is that you carry on breathing, we don’t want anyone flaking out worrying about breathing techniques! 😝

Chishawasha profile image
Chishawasha in reply to Mummycav

Very good point about the abdomen. It makes for deeper breathing rather than shallow chest breathing. Thanjavur good point.

nowster profile image
nowsterGraduate

It's probably more important that your breathing is relaxed and unforced than overthinking it. It will eventually find a natural rhythm. If you're puffing like a steam train you're overdoing things. You should be working at a level that you could chat normally with someone running alongside you.

Belly/diaphragmatic breathing, as Mummycav describes, is a good technique to learn. If you do any singing it'll help with that too.

Chishawasha profile image
Chishawasha in reply to nowster

Not puffing except if I try breathing through my nose! Going to concentrate on breathing from my abdomen

Mummycav profile image
MummycavModerator in reply to nowster

That’s where I learnt to breathe properly nowster 😉

nowster profile image
nowsterGraduate in reply to Mummycav

Ditto! I'm a bass-baritone who tends to end up singing the tenor part due to scarcity of natural amateur tenors in the area.

Tasha99 profile image
Tasha99Graduate

Just breathe however you can. I couldn’t do what they advised either.

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