There is no one-size-fits-all breathing technique for running, but it is important to maximize oxygen intake through the mouth and nose and breathe through the diaphragm. A 3:2 or 2:2 inhale-exhale ratio can be used, depending on the runner’s pace.
The body needs an immense amount of oxygen during physical activity, so many runners try to develop the best breathing technique for running that maximizes oxygen intake to stimulate blood flow and bodily function. Unfortunately, there is no single breathing technique for running that is best for everyone, so several techniques will need to be tried before finding one that works best for the individual runner. The general idea, however, will remain the same: it is possible to maximize intake through the mouth and nose if possible, and it is better to breathe through the diaphragm rather than the chest.
A commonly used breathing technique for running involves taking in oxygen through both the nose and mouth, and allowing the diaphragm to expand and contract with both inhalation and exhalation. Many runners tend to breathe from their mouth or nose, not both, and inflate their lungs into the chest. When this occurs, the chest will expand and contract, causing muscle tension in the back and shoulders; the ribs will also limit the expansion of the lungs, which means less air will get in. To counteract such problems, a running breathing technique must be developed that allows the runner to inflate the lungs as much as possible. The diaphragm will expand when this occurs; most people notice this when the stomach expands.
The cadence with which one inhales and exhales will also help develop good breathing technique for running. At race pace, many runners prefer a 3:2 ratio, which means that for three steps forward, the runner will inhale, and then for two steps forward, they will exhale. This ratio can be adjusted if the runner is running faster than a jog or sprint (runners often revert to a 2:1 ratio in such situations), but the benefits of slowing down the breathing process can be felt immediately. in the form of better muscle function, less cardiovascular stress, and a more comfortable breathing pattern.
Other runners tend to use a breathing technique for running that employs a 2:2 ratio. This means the runner will inhale for two strides and exhale for two strides. This is a good technique for running long distances or at speeds higher than a jog, and should be combined with taking a breath through the nose and mouth.
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