Mouth breathers question!

[Stomper72]

Hello all, I completed R1 of W8 last night, it went well, it's fair to say I'm no longer finding it "easy". I'm still coping with the gradual increases and am very happy with my progress, only 2 more mins to become a bona fide 30 min runner and maybe that elusive 5k who knows!

My question relates to something that Jo Wiley has said in the c25k app, she was talking about breathing deeply and suggests to breath in through your nose and out through your mouth, I struggle to do that if I'm actually running and if anything it feels like I'm restricting my oxygen intake. I usually end up reverting to breathing in and out via my mouth whilst exerting myself. Is there a secret technique or am I doing something wrong or should I just forget that bit of advice?

[IannodaTruffe Mentor]

This FAQ Post about breathing may help healthunlocked.com/couchto5...

Relax and do what comes naturally.

[Stomper72 Graduate in reply to IannodaTruffe]

Cheers Truffe! I should have known there'd be an FAQ. When will I ever learn?

[Never_too_old Graduate]

Hi stomper, your doing great. I'm also a mouth breather! I completed the programme at the begining of July and recently ran for just over a hour. Even on short, slow 3k runs, I mouth breath. I also find I'm unable to get enough air through my nose however, I'm no longer out of breath or gasping for breath at any point in my run. There will be lots of advice on here for you to read. I'd say go with what's best for you, don't give yourself or the dreaded gremlins any excuses to keep you on the couch 😉

[Stomper72 Graduate in reply to Never_too_old]

Thanks Never! Congrats on your graduation and 1 hour runs, great stuff! I'm going to carry on mouth breathing! And yeah those gremlins do like to get in your head. Even though I've never not enjoyed a run, I still frequently put it off. So far though I haven't actually missed the weekly schedule 👍

[Instructor57 Graduate]

Forget that bit of advice ! I too breathe through my mouth as it's easier to get maximum amount of oxygen in through one breath ! (As you said)

I did try it when doing C25K but decided no !

I have managed to breathe fine for 64 years so I will carry on the way I feel most comfortable for me !

The only issue is, I have occasionally taken in the odd fly 🤣🤮

[Stomper72 Graduate in reply to Instructor57]

Thanks Instructor, glad I'm not the only one. 👍

At least the flies probably won't be a problem for a few months now 🤞

[FozSoc Graduate in reply to Instructor57]

From another mouth breather - consider that odd fly as part of your daily protein intake, so it's all good! 😜

[Stomper72 Graduate in reply to FozSoc]

I've gone low carb recently, I wonder if a fly or two would count towards my protein macros 🤔🤣

[nowster Graduate]

I don't tend to think about how I'm breathing. In very cold weather it is better to breathe in through the nose, as it warms and moistens the air coming in.

[Stomper72 Graduate in reply to nowster]

Hi nowster, I did try in through the nose the other day when it was freezing and I couldn't stand the cold in my nose, I found it painful, maybe I'm just a nose wimp 🤣

[Rennur Graduate]

I would like to know how many people here manage to breathe in through their nose all the time. Very few I'd imagine. Just managing to breathe is a bonus.

[Stomper72 Graduate in reply to Rennur]

Absolutely, I'm just about to head out on w8r2 and there is a heavy frost. I'll stick to mouth breathing 🙌

[Frenc Graduate in reply to Rennur]

🤣 I’m with you there!

[Oddessea]

Hi there My friend who is an ultra long distance runner told me it's very hard to breathe through nose then out your mouth and takes time to master. I am just like you I feel my breathing is restricted if I try it. She told me to forget about it and do what feels right for me. Well done you are doing brilliant. I'm week 7 run 2

[Stomper72 Graduate in reply to Oddessea]

Well done to you too 🙌 yes the general consensus on here seems to be do whatever feels right.

[Bazza1234 Graduate]

For me, it has always been about rhythmic breathing. If you try to dance a Walz to the beat of a Foxtrot, it is not going to work well. Same goes for what I often see- people just breathing "naturally" - which translates when running into trying to snatch intakes of air somewhat randomly. I can breath "naturally" when I am sleeping, or sitting here at this computer or even when walking with my wife at the local shopping centre - but once I get into any serious activity - I have to dance/breathe in time to music/beat of my feet on the ground . 4/4 pattern for easy and long runs - 3/3 at parkrun and 2/2 over the last 500 metres or so at parkrun when I am trying to beat my nemesis . I might even get into 1/1 over that last 100 metres.

[Stomper72 Graduate in reply to Bazza1234]

Cheers Bazza, good advice there. I have tried monitoring my breath rate and it usually seems to be at the 4/4 level. When I'm exerting myself on the up bits of hills I'm not sure how much counting I could do it takes all my focus to keep going 🤣👍

[Bazza1234 Graduate in reply to Stomper72]

Takes some practice but after a while becomes automatic - just like when learning to dance 123-123-123

[hells_bells2207 Graduate in reply to Bazza1234]

What does all the 3/3 & 1/1 mean please?

[Bazza1234 Graduate in reply to hells_bells2207]

3/3 = 3 steps breathing in and 3 steps breathing out

[hells_bells2207 Graduate in reply to Bazza1234]

Goodness me! I’ll try it but struggled with the app when it said about breathing in when left foot touches ground & counting & breathing out when right foot touches (I just couldn’t do it)!

[Frenc Graduate]

I remember that bit of advice and tried it, and it didn’t really work for me apart from occasionally. So I chose to ignore it! Mind you, you can hear me coming from a mile off 🤣. As it’s cold at the mo I do try to nose breathe when I set out just to warm the inhaled air up a bit before it reaches my chest, but I can never keep it up. I guess we’re just all different! 😊😊😊

[Stomper72 Graduate in reply to Frenc]

Just got back from a very chilly run, I tried the nose breathing during my warm up walk and even that was painful (due to breathing in icy air I guess) but after I'd warmed up and been running for 15 mins I tried again, this time it wasn't too cold at all and there was no pain in my nose. I still couldn't get enough air in though so I was soon flapping my jaw again 🤣

[Bazza1234 Graduate]

As an aside- many people (including me) either can not breathe through their nose or dont enjoy doing so - so when running I do mainly breathe through my mouth (in and out) - BUT being able to breathe through your nose just for a few minutes is a good sign that you are running aerobically. You "should" be able to test out whether you can still breath through your nose at any time randomly during an easy or longrun - if you simply can't get enough air then you are no longer aerobic and probably in your Tempo zone and are running too fast for an easy /long run. Running easily (slowly) is a practiced Art - and is not easy Many/most people cant run at their easy pace because they have never practiced it.

[Stomper72 Graduate in reply to Bazza1234]

Very good advice again Bazza, I'll bare that in mind for next run 👍

[OrsonK]

Hi, I'm exactly the same. Breathing in through nose seems to restrict the amount of air I seem to be taking in. Assumed it's down to my (poor) level of fitness but would be interested to hear from more experienced runners. Well done on getting to W8. I've started from W1 again as recovering from an operation has set me right back to square one

[Stomper72 Graduate in reply to OrsonK]

Well done to you for starting again! It's very easy with these kinds of things to allow setbacks to stop you altogether. Yeah the general consensus seems to be use your mouth if it feels right, it certainly does with me, I suspect I'd actually run out of steam if I persisted with nose breathing 🤣