Control breathing

[RaeRae23]

I’m finding it hard to control my breathing while running and when I notice my breathing pattern has changed and try to correct it it goes even more. Any advice would be great

[IannodaTruffe Mentor]

Welcome to the forum.

You need to be able to breathe, not to control your breathing.

Just do what comes naturally.

Most people's issues with breathing are cured very simply by slowing down to a pace at which they can speak aloud clear ungasping sentences as they run. If you cannot do that you are going too fast

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

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

There is also an FAQ Post about breathing here healthunlocked.com/couchto5...

Enjoy your journey............. slowly.

[RaeRae23 in reply to IannodaTruffe]

Thank you I’m going to look through the info you gave 👍🏽

[nowster Graduate]

Let's approach it from a different way. The instruction is to breathe in for so many steps and out for so many steps. What's it trying to do?

Often people starting out doing hard exercise breathe in short, shallow, panting breaths. That's not efficient, and in extreme cases you might faint when doing that.

Better to breathe slower and deeper, filling your boots and then emptying as much as you can. Practice this when you're not running, then don't think about it much when you are running.

Just breathe evenly and deeply in a relaxed manner. Don't overthink it.

How often? Well, during a parkrun my watch says I'm peaking about 40 breaths a minute. Given my cadence is about 160 steps a minute, that's about 4 steps per breath, which isn't what they tell you to do!

[RaeRae23 in reply to nowster]

Thank you I will definitely practice and I do need to push past the thinking about it as that only makes my breathing it worse

[Teresa1632 Graduate]

All of the above. Plus keep your head up and run tall, so that your lungs have room to expand. Breathe in for 4 steps and out for 4 steps. Also, practice breathing in and out through your nose only. A technique I get runners to try when walking or running is to place a piece of masking tape across your lips and run or walk for 10 minutes with it in place. Its light enough not to panic you & you can peel it off quickly too. (And it looks bizarre). But it helps with breathing technique. Give all of these a go. Good luck and happy running.

[Hedgehogs123 Graduate in reply to Teresa1632]

hiya I was really interested in your advice re breathing. Ive always been a mouth breather , I just find it most natural. when running. Recently Runners World quoted an article that says how inefficient that is for maximum oxygen usage. It says in through your nose and out through your mouth, so Im trying that too.

I have never tried just breathing through my nose, so will try it, but does that allow the maximum amount of oxygen to be inhaled??

[Teresa1632 Graduate in reply to Hedgehogs123]

Studies show that nasal breathing increases oxygen capacity by 10%

movestrongphysicaltherapy.c...

And these two in relation to athletes & running. dentalsleeppractice.com/the...

washingtonpost.com/lifestyl...

A friend of mine coaches athletes on nasal breathing techniques. Anyway, its worth a go.

[Frizzbomb67 Graduate]

I’d just second slowing right down. When you run slowly you shouldn’t be struggling with your breath. Think tortoise 🐢😂

[Terilu Graduate]

I also struggled with catching my breath right up until beginning of week 6 & became very disheartened, then I posted on this forum asking if my breathing would ever improve, the link above to FAQ about breathing & toxic 10 plus invaluable advice about slowing down my pace & link to slow jogging you tube video (youtu.be/9L2b2khySLE) was the turning point for me and I slowed right down especially at beginning of my runs, and before I knew it my breathing technique improved to such an extent that it now comes naturally to me and I rarely think about it and I went onto graduate, so don't give up, just trust in the slowing down advice and you'll get there👍👍