How do I breathe deeply?

[doggymum]

I'm just starting week 3 and know that I'm not breathing properly, more like panting! I know I need to be able to take air deeper into my lungs but just can't seem to manage it.... Any tips for me please?

[emzylou Graduate]

I pant too and I'm on week 9!! What I do throughout the run though is make a concious effort to breathe right in and then slowly out a couple of times, maybe once every 5 mins or so. I find that helps with a stitch too. I think somewhere, week 4 maybe Laura does give a breathing tip. Good luck if you can master it!

[happierswimming Graduate]

practise during the walking parts. When you run you will have to do it faster, but the method is the same. Breathe in making your stomach expand to drop the diaphragm and expand the lung capacity. Breathe out by pulling in the stomach to squeeze the diagphram and contract the lungs. Most people don't think about breathing but often find they are doing just the opposite, pulling in both the stomach and shoulders to breath in and dropping both to breath out. Go on, test it now while you are reading this and then do it the way you are going to do it while you are running

[lm51 Graduate]

I always had problems with it in the earlier weeks - then last week on week 9 i suddenly realised I wasn't even thinking about breathing and it has just got much easier and more natural

So I think to some extent you learn to adjust and get used to it

[Oldgirl Graduate]

I do this deep breathing before reaching a hill and then when going up it, as much as I can anyway, it really does help. It does take some practice but once you get it you won't forget how its done. Love happierswimming's instructions on how its done too.

[doggymum Graduate]

Thanks for the tips, I tried to put a bit into practice on my 'jog' today but it feels odd trying to push the stomach out a bit! However, I shall persevere.... Onwards & Upwards

[TJFlute]

Blow up a balloon. You will find that when you have finished pushing all the air out to blow it up you will take a big breath in and notice your stomach/diapphragm naturally expand to fill up the lungs (just like happierswimming explained) The trick is to then copy this breathing technique when you need that extra air.

Luckily I'm a flute player and seem to do it without thinking about it!

[pinepixie]

I'm on Week 5 and seem to have got into my breathing rhythm. I am breathing through my mouth for both in and out breaths, even though Laura advises in through the nose and out through the mouth.

I breath in for 2 strides and out for 2 strides but I do make sure that I take deeper breaths every now and again.

Good luck!

[ifnotnow Graduate]

I try to count up to four with each in- and out-breath, even if the rhythm doesn't fit with my stride. If I just gasp for air I end up with a stitch and I also start to panic. The counting helps me relax and also helps me breathe more deeply.

[Nevertoolate Graduate]

I tried doing what Laura says but I'm simply not a nose-breather. I was puffing in and out for a couple of weeks and then gradually my lungs must have adapted because I just breathe in and out naturally. From time to time I think about it consciously and try to breathe in and out slowly, but quite honestly I normally just go with the flow. I'm trusting my body to eventually know what to do!