23 septembre 2021

Respiration en cours d'exécution

Écrit par Matt Frazier

L'image mentale est celle d'un ouragan: des vents immensément puissants se déplaçant à des vitesses extrêmement élevées, mais au centre de tout cela – dans les yeux – de la paix et de la quiétude.

C’est un idéal attrayant pour la façon dont vous devriez courir – les vents, bien sûr, ce sont vos membres; l'oeil, vos poumons et votre coeur.

Et c’est pour de vrai. Depuis que j’ai commencé à courir comme ça, à respirer comme ça, j’ai eu mon lot de regards amusants de la part des gens qui se promenaient dans la direction opposée à laquelle je passe. Je me déplace à un rythme convenable – d’accord, peut-être plus comme une brise que comme un ouragan – mais les signes visibles et audibles de stress n’en sont pas.

Pas de souffle, pas de «masque de coureur», où la bouche est légèrement ouverte pour aider le nez à respirer. Au lieu de cela, un sourire calme, la bouche fermée et un «Salut là-bas» non structuré.

Alors que j’avais l'habitude de prendre 30 respirations par minute (en trois étapes, en une à trois étapes, à 180 étapes par minute), j'ai réduit ce nombre de moitié, diminuant souvent jusqu'à 12 respirations par minute (cinq secondes). per) sur des parcours plats ou en descente. Et avec ces respirations plus longues et plus profondes, un rythme cardiaque considérablement plus lent – oscillant autour de 125, alors qu'au même rythme que par le passé, la moindre colline, un vent contraire ou même une chanson entraînante sur l'iPod me poussaient au-dessus de mon objectif de 140 .

Changer ma respiration a changé ma façon de courir. La plus grande clé: m'entraîner à respirer entièrement par le nez, au lieu de la bouche.

A la recherche de la zone

Je me suis intéressé à la technique de respiration en lisant le livre de Scott Jurek, Eat & Run. Là, il écrit juste assez sur la respiration par le nez et le ventre pour éveiller l’intérêt, et note qu’il a appris à respirer de la sorte grâce à un livre relativement obscur intitulé Body, Mind and Sport.

Dès que j'ai eu fini avec Eat & Run, j'ai commandé ma copie de Body, Mind, and Sport. (Broché, puisqu'il n'existe pas d'ebook.)

C’est un livre unique et intéressant. L’objectif explicite des méthodes de l’auteur John Douillard est de maximiser le temps que vous passez dans «la Zone» lors de chaque séance d’entraînement – cet état souvent évoqué, de type zen, où tout coule à flot, où les athlètes se produisent tout en haut. leur jeu, sans effort conscient ou effort.

Et bien que cela distingue le livre de tant d'autres dont l'objectif est simplement d'améliorer les performances, Douillard estime que le fait de retrouver la Zone à l'entraînement engendre finalement des performances optimales en compétition.

Remarque: avant de vous acheter Body, Mind and Sport, assurez-vous que c'est pour vous. Les deux premiers tiers du livre expliquent ce que vous êtes parmi les trois types ayurvédiques, puis utilisez ces informations pour modifier tout, de votre nutrition à quelle heure de la journée pour faire de l'exercice, à quels sports faire en quelle saison. C’est 150 pages avant de passer à la partie respiration.

Ce que les autres entraîneurs de course disent à propos de la respiration

Tant pour la course (et presque tous les sports) que pour la respiration, le sujet est étrangement ignoré des coureurs. Demandez à un coureur, même bon, comment il respire et vous aurez probablement un haussement d'épaules, ou peut-être: «Je n'y pense pas vraiment; Je fais juste ce qui vient naturellement. "

Pour m'amuser, j'ai jeté un coup d'œil à quelques-uns des livres sur mon étagère pour voir ce qu'ils disaient au sujet de la respiration – ce qui, du moins, a dû être mentionné si brièvement que je l'avais oublié. Voici ce que j'ai trouvé:

  • Dans la formule de course à pied de Daniels, Jack Daniels suggère un rythme de 2-2 – en deux étapes, en deux étapes (45 respirations par minute) et indique que la plupart des coureurs d’élite respirent de cette façon. Fait intéressant, il dit que quelque chose comme 4-4 nécessiterait une respiration profonde pour devenir inefficace.
  • L’approche du Chi Running (de toute façon dans le Chi Marathon; je n’ai pas l’original du Chi Running) consiste à inspirer par le nez pendant deux pas et à sortir par la bouche pendant trois. Pour des pas plus intenses, c’est pour un pas et pour deux. (Plus tard, l’inverse est suggéré: pour deux personnes, pour un. Je ne sais pas s’il s’agit d’une erreur ou si je comprends mal quelque chose.)
  • Il n’est fait aucune mention de la respiration dans Core Performance Endurance.
  • Plusieurs livres suggèrent d'utiliser votre fréquence respiratoire comme moyen de réguler votre rythme. Je l'ai «découvert» de manière indépendante il y a environ un mois, même si je l'avais sûrement déjà lu et oublié. J'aime cette technique et je la développerai plus tard.
  • Vous pouvez voir que, par rapport aux autres approches courantes, le corps, l’esprit et le sport sont extrêmes. Le taux de 15 respirations par minute suggéré par Douillard équivaut à un schéma de 6-6 si vous faites 180 pas par minute, et comme je l'ai dit plus tôt, j'ai constaté que je pouvais facilement glisser dans une respiration encore plus lente. environ 8-8 (bien que je ne l’aligne pas toujours avec les marches et que je laisse parfois la respiration s’écouler indépendamment des pieds).

    Cette technique de respiration plus lente me fascine. Une respiration plus lente signifie une fréquence cardiaque plus basse (environ 10-15% de moins, selon ma propre expérience), ce qui se traduit par une baisse de l'effort perçu (comme le montrent les études de Douillard qui mesurent l'effort subjectif chez les athlètes). Il reste à voir si cela fonctionne bien à des vitesses plus élevées, mais à ce rythme lent et aérobique comme ce que j'espère pouvoir maintenir tout au long d'un ultramarathon de 100 km, dépenser deux fois moins de souffle et 15% moins de battements de coeur semble être une bonne chose. chose.

    Et si c’est suffisant pour Scott Jurek, eh bien, c’est suffisant pour moi.

    Si vous souhaitez faire des essais, voici le processus exact que j’ai suivi pour obtenir les résultats que j’ai obtenus.

    3 étapes pour réduire votre respiration lorsque vous courez

    Une chose à prendre en compte avant de commencer: il ne faut pas forcer quoi que ce soit, ni courir à bout de souffle, ce serait dangereux. Il y aura des moments où changer de respiration est légèrement inconfortable, bien sûr, mais j’en suis arrivé à cela très progressivement au cours des six semaines environ sans jamais avoir eu l’impression que je luttais pour avoir assez d’air.

    Si à tout moment vous sentez que vous ne respirez pas assez, ralentissez votre cadence, respirez plus souvent, ouvrez la bouche ou arrêtez de courir jusqu'à ce que vous repreniez votre souffle. Ne fais rien de stupide.

    Autre remarque: j’ai fait des courses tout à fait faciles pendant ce temps, dans l’effort de construire une base aérobique et parce que la cadence lente est plus propice à la concentration sur ma respiration. Douillard suggère des façons de s’entraîner à respirer le nez même pendant les séances d’entraînement par intervalles, mais pour l’instant, j’ai seulement essayé avec des courses faciles.

    1. Sortez pour une course facile, fermez la bouche et respirez par le nez, à votre convenance.

    Pourquoi le nez? Douillard soutient que la bouche est destinée à manger, le nez à respirer. Bien que la bouche puisse libérer simultanément plus d’air dans les poumons, écrit Douillard, c’est souvent tellement trop d’oxygène qu’il s'accumule dans la circulation sanguine lorsque le corps ne peut pas l’échanger contre le dioxyde de carbone assez rapidement. La respiration buccale est également associée à un état de survie très stressant, tandis que le nez diffuse un flux d’air plus doux qui ne déclenche pas la réponse de survie et atteint plus facilement la partie inférieure critique des poumons. (Ceci est tout nouveau pour moi; des explications et des arguments sur ces points sont les bienvenus dans les commentaires.)

    La première fois que vous essayez de respirer exclusivement par le nez pendant que vous courez, ce sera difficile. Vous n’êtes pas habitué, alors la tentation sera grande: tout est écrit pour le foutaise et pour revenir à la respiration par la bouche. Mais restez-y pendant quelques semaines, ne respirez par la bouche que lorsque vous en avez vraiment besoin. Vous constaterez que votre corps s’ajuste et que la respiration nasale devient progressivement beaucoup plus facile. (C’est aussi un bon moyen de vous rappeler à quel point il est facile de courir facilement. Plutôt que de recourir immédiatement à la respiration par la bouche, ralentissez simplement au point où la respiration du nez devient confortable.)

    2. Une fois que vous êtes à l'aise avec la respiration nasale après plusieurs passages, commencez à expérimenter différents modèles – disons 3-3 ou 4-4 au début.

    C’est là que vous commencerez à utiliser votre souffle pour réguler votre allure. Installez-vous dans un rythme de course facile et confortable pour la respiration nasale, et remarquez que votre respiration correspond à vos pas.

    Par exemple, lorsque j'ai essayé pour la première fois sur une piste facile, j'ai constaté qu'il était confortable de respirer pendant quatre marches, puis quatre (4-4). En y regardant de plus près, je me suis rendu compte que toute montée ou accélération rendrait la respiration difficile, et je devais aller à 3-3. À ce stade, je devais ajuster mon rythme pour revenir à 4-4.

    Même si vous n’allez pas plus loin en respirant ou ne vous souciez pas du tout de ralentir votre respiration, cette technique pourrait remplacer votre moniteur cardiaque comme moyen de mesurer le biofeedback. Il est certainement plus naturel et plus méditatif d’accorder une attention particulière à votre respiration que d’avoir un objet attaché à votre poitrine qui envoie des données à votre montre.

    3. Faites des essais avec des rythmes de respiration plus lents toutes les quelques courses à mesure que votre corps s'adapte, jusqu'à atteindre un point où les améliorations sont minimales.

    Si vous déterminez que 4-4 est votre taux confortable, respectez-le pendant quelques courses et appréciez le fait d'être à la hauteur de votre souffle. Notez que de légers changements dans votre allure, le terrain ou la température influent sur votre respiration. Lorsque vous êtes prêt, essayez de ralentir davantage la respiration. Allez à 5-5 pendant quelques minutes en portant une attention particulière à la sensation.

    Si vous vous sentez à l'aise, vous progressez et 5-5 peut devenir votre nouvelle valeur par défaut. À partir de là, vous pouvez répéter le processus pour ralentir progressivement davantage votre souffle. Si vous êtes comme moi, vous constaterez une amélioration de plusieurs semaines à mesure que votre corps s'adapte à ce nouveau type de respiration et un point où d’autres améliorations sont difficiles à trouver.

    Un dernier mot de prudence: il y a une tendance à respirer extrêmement profondément chaque fois que nous nous concentrons sur la respiration. Sois prudent avec ça. J’ai lu (dans Le miracle de la pleine conscience de Thich Nhat Hanh) que l’on peut endommager les poumons en respirant trop profondément avant que le corps n’ait été conditionné à le faire. Et j’ai trouvé qu’à la fin d’une course où j’avais respiré très profondément, j’avais un étrange essoufflement qui ne me semblait pas juste. Alors, comprenez bien que si vous respirez plus lentement avec cette technique, votre respiration ne sera pas nécessairement plus profonde et vos poumons ne seront pas sollicités.

    À ton tour

    Il y a beaucoup plus à écrire sur la respiration en ce qui concerne la course à pied, grâce au peu de recherche que j'ai faite sur ce sujet qui est mystérieusement ignorée par la plupart des auteurs. Mais pour l’instant, c’est beaucoup, car c’est un changement majeur par rapport à ce que nous faisons la plupart des gens et si vous avez la patience de vous en tenir à cela, je pense que vous remarquerez les mêmes résultats dramatiques que moi.

    Douillard écrit que même les coureurs et les sprinteurs de 5 km peuvent apprendre à respirer efficacement de cette façon. Et c’est peut-être vrai, mais j’espère que son approche de la respiration intéressera principalement les coureurs de longue distance, où il ya suffisamment de temps pendant une course pour se détendre, se dégager et apprécier le geste d’être attentif à sa respiration.

    Même si moins de respirations, une fréquence cardiaque plus basse et moins d'effort perçu comme tel ne se sont pas traduits par des gains de performance – et pour ma part, le jury est toujours absent – c'est une expérience qui en vaut la peine pour quiconque s'intéresse à la méditation, à la relaxation et aux dépenses plus de temps dans la mystérieuse zone insaisissable.

    Je suis intéressé à savoir ce que les autres pensent de cette technique, mais aussi du concept de respiration en général en ce qui concerne la course. Y at-il une approche par laquelle vous ne jurez que? Connaissez-vous d'autres auteurs qui ont beaucoup écrit sur le sujet? Faites le nous savoir dans les commentaires; J'attends la discussion avec impatience.

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  • Je suis complètement d'accord. Je trouve que plus je suis dans la zone, moins je respire par minute. Je ne peux pas dire si cela signifie réellement que je cours plus efficacement. Mais pour les NMA qui aiment le yoga, la respiration ujjayi est une excellente pratique pour cela.

  • Hey Tim, j’ai en fait commencé à écrire sur ujjayi dans ce billet, mais je l’ai coupé parce qu’il prenait trop de temps (et ujjayi prend beaucoup de mots à expliquer!). C’est pourtant un objectif important dans le corps, l’esprit et le sport. (Douillard appelle ça "Darth Vader" respiration.) Merci de l'avoir ajouté! Et oui, je suis d’accord – c’est mieux, mais il est difficile (encore) de dire en quoi cela se traduit par des performances dans une longue course.

  • J’ai entendu un excellent moyen d’expliquer la respiration en ujjayi: prétendez qu’il ya un miroir devant vous et que vous voulez le brouiller en respirant dessus. Maintenant, essayez la même chose avec votre bouche fermée. J'ai entendu cette métaphore après avoir pratiqué le ujjayi pendant plus d'un an. Je ne suis donc pas sûr que cela fonctionne pour les débutants ou non. J’ai du mal à intégrer ma respiration yoguique dans ma course à pied en pensant que ce n’était pas bien d’essayer, mais je vais peut-être tenter un autre coup.

  • La respiration Ujjayi est ce que je pratique pendant mes longues courses. En outre, "les épaules dans le dos …" Le yoga m'aide beaucoup dans ma course!

  • Bonjour Kathleen, je suis tout à fait d’accord avec vous: le yoga est tellement bien pour la technique de course à pied. Cela aide la posture, l'alignement et, lorsque je cours pieds nus, à activer les pieds et les orteils. Je suis en train de m'entraîner pour mon premier marathon et je suis très intéressée par la respiration par le nez. Je pense que c’est aussi mentionné dans ‘né pour courir’… Namaste!

  • J'essaie de respirer par le nez en courant, je trouve cela très difficile. On dirait que mon nez est bloqué pendant que je cours, que faire?

  • Bonjour, je ne suis pas un coureur rapide mais il y a environ 5 mois, j'ai commencé à faire de l'exercice de haute intensité pour développer l'endurance, car j'avais récemment échoué à une course de 2,4 km. J'étais censé le terminer en 15 minutes, mais j'avais récemment attrapé ce que je pensais être juste une boîte. s'est avéré être une bronchite aiguë. Le problème était dû à l’infection de ma gorge et j’essayais plutôt de respirer par la bouche. Nous avons fini par hyperventiler et terminer plus d'une minute en retard et je suis resté malade deux semaines plus tard. J'ai décidé de suivre l'entraînement HIT, mais l'hiver a semblé rendre la course ou même le jogging plus de quelques minutes difficiles. Mes recherches m'ont amené à la technique de Buteyko et j'ai trouvé ce séminaire http://www.youtube.com/watch?v=bbpZRZ0rVGI. J'ai décidé d'essayer même dans HIT. Immédiatement j'ai commencé à voir des résultats. Alors j'ai commencé les séances d'entraînement de folie et utilisé la respiration par le nez même lorsque la séance d'entraînement était très intense. J'ai essayé de courir à nouveau cette semaine et j'ai trouvé que c'était plus facile et que respirer par le nez empêche l'essoufflement. La meilleure partie est que je n’ai plus froid en courant ni aucun problème de gorge lorsqu’il est en plein air

  • Plus vous respirerez par le nez 24h / 24, 7j / 7, moins votre nez bloquera… En fait, vous ne contracterez jamais le rhume, la grippe ou le nez… Regardez Buteyko respirer les vidéos sur youtube du fondateur Arturo….

  • Moi aussi, je n’ai jamais obtenu de bonne réponse de la part d’autres personnes au sujet de la respiration en courant, je fais juste ce qui est habituel de «faire ce qui vient naturellement». J’ai toujours eu un problème pour respirer par le nez, peut-être parce que je l’avais cassé dans un passé lointain. Basé sur ce post, cependant, je pense que je vais lui donner un autre coup. Au fil du temps, j’ai constaté qu’un modèle respiratoire de 3-2 fonctionnait pour moi, et lorsque j’ai commencé à faire un nombre impair d’inspirations entrantes / sortantes, j’ai constaté que je ne me sentais plus avoir des points de côté. L’idée d’un cycle de respiration plus long est intrigante – je suis un joueur de flûte, alors la respiration est importante et beaucoup de gens le font mal.

  • Salut Nicky! Je ne me suis jamais cassé le nez ou quoi que ce soit du genre, mais j’ai toujours eu un odorat terrible et mon nez est congestionné dans 80% des cas. Mais depuis que j’ai commencé à respirer par le nez pendant la course (ce qui a demandé un peu de travail et que les bandelettes Breathe-Rite ont été aidées au début) et aussi pendant la méditation, j’ai constaté que mon nez restait plus clair. J'essaie de me concentrer sur la respiration du nez tout au long de la journée lorsque je me souviens de l'avoir fait, et je pense que d'une certaine manière, cela aide à rester clair.

  • Je me demande si l'utilisation d'un pot de netti aiderait également à la respiration. Est-ce que l'ujjayi respire ce que l'on fait dans le yoga kundalini?

  • Oui! Je l’utilise tous les jours et parfois 2 fois par jour. Toujours avant les courses.

  • Je me suis toujours demandé si je bénéficierais d’un pot neti, mais après avoir respiré ce nez pendant un moment, je commence à penser que je n’en aurai pas besoin! Je ne sais pas quel type de yoga respirer est fait, mais j’en ai trouvé plusieurs pages sur le Web, vous devriez donc pouvoir le savoir.

  • À partir du moment où quelqu'un m'a parlé de l'irrigation nasale pour la première fois, il m'a probablement fallu 25 ans avant de l'essayer. Je recommande aux autres de ne pas le remettre aussi longtemps que je l'ai fait. Cela a eu un impact positif sur ma vie. L'utilisation d'un pot Neti élimine tous les matériaux «dégoûtants» de vos sinus. Il est bien plus dégoûtant de laisser ce genre de choses dans la tête que de le voir car il est emporté dans l'évier. Il est facile (et amusant) d'utiliser un pot en neti. Vous versez de l'eau tiède salée dans une narine et elle sort de l'autre côté. Avec la pratique, on peut aussi le faire sortir de la bouche. Tout le flegme, etc., de la tête est également emporté. J'utilise de l'eau du robinet avec 1/4 c. À thé de sel de conserve Morton® (sans iode). Je réchauffe ce mélange salin au micro-ondes et je l'utilise deux fois par jour.Aucun rhume, mal de gorge ou congestion nasale pendant de nombreuses années. Ne manquez jamais le travail, les courses ou l'entraînement en raison d'une maladie.

  • Pour Neto pot: Utilisez de l'eau distillée, filtrée, en bouteille ou bouillie à la température ambiante – ne jamais utiliser de l'eau du robinet.

  • Eliot, j’ai entendu parler de la respiration d’Ujjayi à propos de différentes formes de yoga, mais cela est très souligné dans Astanga Yoga. Beryl Bender Birch donne une description très détaillée de cette respiration dans son livre «Power Yoga». (Malgré le nom du livre, il s'agit d'astanga yoga).

  • Ah, c’est fantastique d’entendre dire que j’ai eu le nez cassé il ya environ 10 ans, au hockey sur gazon. Depuis lors, ma narine gauche est à peu près inutile. Je pense que ma principale difficulté avec la respiration nasale est que j’ai essayé de respirer trop profondément. Je suis capable de respirer du nez pendant le yoga, alors je suppose que le moment est venu de lui donner une autre chance de courir – je suis heureux d'avoir trouvé ce conseil: o)

  • J'ai récemment terminé le livre de Scott Jurek, et l'une des choses que j'ai emportée est la technique de respiration qu'il utilise. J'ai essayé de respirer par le nez lors de courses au cours des dernières semaines, mais j'ai vraiment eu du mal. Les allergies saisonnières dans ma région ont été terribles cet été, ce qui entraîne un nez congestionné. Vous avez mentionné dans l'un de vos commentaires que vous utilisiez des bandelettes Breathe-Rite pour vous aider. À quelle fréquence / quand les avez-vous utilisés? Je ne les ai jamais essayés auparavant.

  • Si je me souviens bien, si je me souviens bien, j’utilisais parfois des bandes Breathe-Rite lors de courses, mais elles tombaient toujours. De temps en temps je les portais pour les courses d'entraînement quand je voulais me concentrer sur la respiration et la zone de sortie, mais pas souvent. Je pense en avoir porté une lorsque j’ai essayé d’essayer de respirer ce nez il ya deux mois environ, mais j’ai vite réalisé que je n’en avais pas besoin. En fait, dans Body, Mind, and Sport, l’auteur fait une remarque désinvolte sur le fait qu’elles sont inutiles pour l’entraînement mais éventuellement utiles pendant les courses.

  • Merci pour ça! Je dois me concentrer sur ma respiration pendant la course si je veux avoir du succès. Asthmatique et anxieux, je ne peux pas simplement ignorer ma respiration; Pourtant, quand j'ai demandé à d'autres coureurs quel était leur rythme respiratoire, ils m'ont répondu qu'ils ne le savaient pas, car ils ne faisaient pas attention. Je trouve cela déroutant. Je me suis généralement entraîné à un rythme 3 en 2, mais dernièrement, avec la chaleur et l’humidité en Floride, j’en suis allé à 3-3. (Et j'ai eu la chance de lire à propos de la respiration dans mon premier livre de course, Le livre complet de la course pour femmes, par Claire Kowalchik.)

  • Salut lee, je suis aussi asthmatique et nova quand il s'agit de courir, je ne peux tout simplement pas respirer correctement sans paniquer, as-tu des conseils?

  • Il ya des années, j’avais lu un livre intitulé «La méthode Buteyko» qui préconisait la respiration nasale et la respiration dans l’estomac comme moyen de contrôler l’asthme. Je le fais depuis, pas toujours pendant la course, mais j'essaie de le faire. La théorie est que la respiration du nez signifie que vous vous retrouvez avec le bon ratio CO2 / O2. Ils disent aussi qu'en utilisant votre nez, il a tendance à ne pas être bloqué. Le livre comportait également une série d'exercices pour vous aider à respirer le nez et à vous montrer la différence. Grand post, merci Matt!

  • J'ai commencé à courir en mars, mais j'ai pratiqué le yoga pendant 8 ans et 4,5 autres arts martiaux auparavant. J'ai donc appris à respirer par le nez et par la bouche. En courant, je m'en suis tenu à cela, c'est ce que je ressentais naturellement. Au début, c’est un rythme de 4-4 (ou plus pour expirer) et je sais toujours que je suis fatigué quand c’est 2-3 ou 2-2. Je suis très intéressé par les effets de l'expiration par le nez alors je vais essayer cela demain même si j'ai un entraînement au tempo.Matt, j'ai aussi une question: quel genre de changements as-tu remarqués dans ton allure tout en apprenant à baisser ton rythme respiratoire?

  • Bonjour Edina, j'ai les mêmes intérêts que vous.J'ai vécu à Toronto, en Ontario. A participé au marathon de Toronto, a enseigné des cours d'autodéfense déménagé à Vancouver en Colombie-Britannique. CANADAVoici leurs nombreux endroits pour courir, mon préféré est Stanley Park, à Vancouver.Avec ma course, j'ai appris à me détendre, à méditer, à contrôler ma respiration et à avoir du plaisir…. … .. …… ????

  • J'adore ça et je trouve que la respiration que j'utilise en tant qu'instructeur de Spinning a très bien fonctionné en course à pied: la technique du souffle par le nez. De plus, je suis curieux de savoir comment bien respirer les bandes. J'ai vu un gars les porter lors d'événements. Je les aime à dormir mais à courir – pas sûr qu'ils seraient à l'aise pour les longues courses. Je me demande aussi si le souffle droit laissait «trop» d’air comme expliqué ci-dessus. Cela fait sens.

  • Matt – excellent article! La respiration est un sujet que la plupart des coureurs connaissent très mal. Un diagnostic d'EIA (asthme provoqué par l'exercice) m'a été diagnostiqué en 2011. Par temps extrêmement poussiéreux et froid, ma respiration est très pénible. Je porte un inhalateur de secours avec moi, juste au cas où. Grâce à mes recherches, j'ai trouvé une technique que beaucoup de coureurs connaissent très peu. Échauffez-vous avant la course / la course pour respirer. Poussez tout votre air hors des poumons, puis inspirez. Faites-le plusieurs fois avant de courir. Réchauffer les muscles autour de vos poumons est vital. Nous ne courrions jamais sans réchauffer nos jambes, pourquoi courir sans réchauffer les muscles autour des poumons? Pourquoi pousser? Saviez-vous que l’incapacité de respirer des asthmatiques n’est pas ce que nous faisons ou ne prenons pas, mais combien nous pouvons pousser OUT? Si vous ne pouvez pas expulser de l'air, vous ne pouvez pas l'admirer. Si vous êtes essoufflé (e) dans une course, je commence à expulser l'air de mes poumons pour en absorber plus. Mon endurance s'est considérablement améliorée.Il y a deux semaines à peine, je suis allé chez les médecins et mon taux d'oxygène s'est tellement amélioré qu'ils ont été stupéfaits de le faire sans aucun stéroïde quotidien, etc. La respiration nous aide également à nous détendre. Quand la douleur frappe notre corps – RESPIREZ. Encore une fois, expulsez et puis inspirez "RELAAAAAAX" Prenez la pratique mais ça marche. Merci encore pour l'article

  • En tant que patiente souffrant d'EIE, j'ai l'intention d'essayer de réchauffer mes poumons intentionnellement. J’ai constaté que les échauffements me permettaient d’éviter une crise d’asthme, mais je n’y pensais pas en termes d’aspiration d’air. Merci d'avoir posté!

  • Charlene, merci d'avoir mentionné ça! Bien que n'étant pas asthmatique, chaque essoufflement semble être beaucoup plus facile / efficace que de se concentrer sur l'expiration pour maîtriser sa respiration. Je parie que cela serait très efficace pendant l'hyperventilation car la personne est généralement trop stressée pour ralentir ses inhalations.

  • Merci de partager Charlene! Je fais de mon mieux pour me remettre en forme après 3 mois d'asthme débilitant qui m'a empêché de travailler et de tout le reste. Je suis heureux de pouvoir dire que je reviens à la course sur piste et que me concentrer sur la respiration est vraiment essentiel pour moi. Je suis surpris de voir combien d’athlètes ne semblent pas consacrer beaucoup de temps à cela. Expirer est le moyen par lequel je détend mes poumons quand ils ont des spasmes ou sont fatigués pendant l'exercice. L’échauffement que vous avez décrit est une excellente préparation. Merci à Matt d’avoir abordé ce sujet !!

  • Je ne suis pas asthmatique, mais je suis d'accord. Lorsque je me bouscule, je dois ralentir et «reprendre mon souffle», ce qui signifie naturellement que je ralentis et trouve mon expiration. C’est au point ces derniers temps que je ne peux pas continuer à courir si je ne fais pas une grosse expiration. Si intéressant! Heureux d'avoir trouvé ce blog.

  • Poche, si je ne le lis pas correctement, mais vous dites que c’est une mauvaise chose – l’un des premiers messages que j’ai lu après avoir découvert NMA était Get Motivated! 11 Des idées qui fonctionnent vraiment et l’une de ces idées était Aller à la librairie. Allez à la librairie, c’est le fait de prendre régulièrement le temps de vous mettre dans un environnement propice à la découverte et à l’inspiration de nouvelles idées et histoires passionnantes. C’est certainement une idée qui a profondément résonné en moi. Bien sûr, il ya eu tellement de changements au cours des dix-huit derniers mois qu’il n’est pas surprenant que ce que vous avez trouvé motivant puisse ne pas vous donner la même étincelle maintenant. Un certain nombre de vos publications récentes ont montré que vous étiez clairement motivé pour le moment – cela vient peut-être du dernier élément de la liste originale: Tout changer

  • Salut Eleanor. Non! Ce n’était pas que je disais que ne pas avoir de livre électronique était une mauvaise chose – je soulignais simplement que c’était un livre relativement obscur. J'aime toujours aller dans les librairies et je pense qu'environ la moitié des livres que je lis sont des copies papier.

  • Si heureux d'entendre ça, Matt! Je respire aussi: je voudrais pouvoir dire que respirer par le nez en courant est une pratique zen, mais en réalité c’était parce que j’avais tellement peur d’avaler des insectes

  • Essayé aujourd'hui et cela a fonctionné pour moi. Je pouvais courir plus longtemps et je n’ai pas atteint une seule fois ma fréquence cardiaque maximale, ce que je fais normalement. Merci pour le tuyau Matt!

  • En tant que professeur de yoga, j'adore ce post. Une respiration lente et contrôlée présente de nombreux avantages, notamment une capacité pulmonaire améliorée, une réduction du stress, une diminution de la fréquence cardiaque et de la pression artérielle, etc. Si vous avez besoin de plus de motivation pour essayer, nous sommes tous convaincus que nous sommes tous nés avec un certain nombre de respirations. ; une fois qu'ils ont terminé, vous avez terminé, alors pourquoi le presser?

  • Je suis un passionné de boxe et d’arts martiaux. J'ai trouvé cet article vraiment utile pour m'aider dans mes courses du matin. Ce concept a également un impact profond sur la façon dont vous frappez dans les arts martiaux. L'art de respirer détermine votre calme / réaction / réponse. Cela indique également à quel point une personne peut être fatiguée ou hors de sa zone de travail; surtout si l'on est stressé pour effectuer une poursuite sportive ou d'effort. Souffle bien les gens; votre technique peut être considérablement améliorée lorsque vous maîtrisez bien votre discipline respiratoire.

  • J’ai commencé à faire des schémas de respiration 2: 3/1: 2 après avoir lu à ce sujet dans le livre (je pense) de Claire Kowalchik (que Lee a mentionné). Je trouve que c'est un bon guide pour les zones / l'effort perçu. Un autre commentaire dont je me souviens, c’est que les chiffres irréguliers signifient que vous alternez quel pied marche vers l’expiration initiale, ce qui évite un stress supplémentaire.

  • et par «s'arrête tous les jours», je veux dire «tous les jours»

  • Ce serait très difficile pour moi, mais je suis intéressé à l'essayer. La prochaine course facile que je fais, je vais tenter le coup.

  • Matt, tu m'as tout excité quand tu as parlé de Jack Daniels qui respirait. Je pensais que 3: 3 signifiait 3 gorgées de JD suivies de 3 respirations. Je suis sur le point de partir dans les rues de San Francisco pour une première course et je vais essayer cette méthode.

  • Je viens juste de commencer à courir… en fait, j'appellerais ça du jogging en ce moment parce que je commence à courir et que je lis et demande à des amis quelle est la meilleure façon de respirer, alors cet article tombe à point nommé au-delà des mots . J'ai entendu parler du livre de Scott et il est sur ma liste de lecture. Je travaille aussi sur ma foulée mais je suppose que respirer devrait être une priorité et que nous espérons que la foulée marchera d'elle-même. Des suggestions spécifiques pour un coureur débutant?

  • Article génial – j'ai du mal à garder un rythme de respiration régulier depuis que j'ai commencé à courir. C’est sur quoi j’ai misé, c’est la méthode des entrants pour deux à trois. J'ai hâte d'essayer cet ouragan de respirer.

  • Cela semble difficile, car ce n’est pas familier. Ça devient plus facile. En tant que psychologue, j’utilisais la «respiration rythmique» comme stratégie de réduction de l’anxiété il y a des années. Cela peut être fait assis ou en marchant. La stimulation peut donc compter, ou compter, par étapes, comme dans la technique décrite ici. Bien sûr, toute activité peut être abordée de cette façon (cyclisme, natation, golf)…

  • C’est un excellent article. Les commentaires de Scott Jurek sur la respiration par le nez m’intriguent également… cela va demander de la pratique! Je pense qu’une chose importante à prendre en compte est de savoir où vous envoyez le souffle – vous pouvez créer de l’espace et des soulagements dans le bas du dos, le ventre, les épaules et la poitrine en visualisant que vous envoyez le souffle vers ces endroits. Une course détendue est un plaisir à mon avis!

  • Nicole, il semble que tous ceux qui ont lu le livre de Scott ont porté une attention particulière à ce qu’il a écrit sur la respiration. Je me demande si nous allons commencer à être en mesure d’identifier les coureurs basés sur les plantes lors de courses parce que ce sont tous ceux qui respirent par le nez (parce que ce sont eux qui ont lu le livre de Scott…).

  • Non-non, nous, mangeurs de viande résistants à l'insuline, lisons également le livre attentivement et prenons des notes. La partie respiration est la note la plus utilisée de ce livre.

  • Excellent article, merci Matt! J’ai définitivement appliqué les techniques de respiration que j’ai apprises grâce au yoga et j’ai remarqué un rythme cardiaque plus efficace avec ma course – super utile sur les longues courses… Je n’ai pas encore lu le livre que vous avez mentionné, mais c’est le prochain sur la liste. Il est logique que si votre respiration est plus profonde, plus efficace et plus puissante, le cœur pompe plus efficacement et utilise donc moins de battements par minute pour fournir la même quantité de sang (donc d'oxygène) aux muscles qui travaillent.

  • C’est très intéressant et cela me motive à l’essayer demain pour mon quotidien de 5 km. Je pense que c’est un processus d’apprentissage très utile également pour d’autres domaines de la vie «à couper le souffle»… Merci beaucoup pour ce bon article et cette suggestion de livre.

  • J'essaie cette technique depuis un moment maintenant. Mon plus gros problème est que mon nez coule à profusion quand je fais ça! I have to carry a hanky with me and constantly blow my nose, which drives me absolutely nuts. Anyone else have this problem?

  • Rachel – I have several coaching clients with this issue. Here is a link that might help you outtodayhealth.today.msnbc.msn.com/_news/2011/12/22/9614979-why-does-running-make-my-nose-run

  • Thanks Charlene! Good to know I’m not alone 🙂

  • Great article in general. Just a few clarification as a certified Chi Running instructor and 2:42 marathoner.1. Chi Running always dictates a 1 count longer exhale than inhale. So 4:3, 3:2, 2:1 depending on gear/pace. 1 count longer exhale so that you get any stale air out of the lungs.2. Chi Running teaches nasal breathing is the best for the inhale because it relaxes the mind by creating a beta brain wavelength while slowing down heart rate and triggering mental clarity because of serotonin increases. The exhale is through pursed lips to engage the diaphragm to expel all air from the lungs in a controlled fashion.3. There is a slight pause in between the end of the inhale and the beginning of the exhale. The entire breath is quiet, calm and mindful. Rhythmic as well with mantras if you’d like. ie Inhale Tall, Exhale Fall.I agree that mouth breathing causes adrenaline, cortisol and stress flight or fight hormones. Mouth breathing is shorter and only hits the top of the lungs as you mentioned. But a circular breath through the nose and mouth is very good for most runners to help relax their bodies and keep their heart rates lower.I have been experimenting with all-nasal breathing while running over the past few years and it is a great technique too. There is a time and place for the exhale through pursed “like blowing out birthday candles” lips too. It can help relax the face.

  • Bryan, in Scott Jurek’s book he does recommend breathing out through the mouth (somewhat forcefully, I think) during tempo runs or hill repeats. Although Body, Mind and Sport talks about the possibility of nose-breathing even for sprints, I just don’t see how one ever gets to that point!

  • Matt, Bryan,There is a breathe out for 1 count, breathe in for 2 counts option in the Chi Marathon book. This is an forceful “issue” out quickly, then an inhale in to re-“gather” your energy. This is generally for faster paces or for more power uphill.See page 182-183 and 187-189 in the Chi Marathon book.David.

  • I`ve only been running approx 10yrs now. I`m currently 60yrs young. I trail run about 20-30 kilomètres per wk. Here is what I have found that works for me. When starting out to run, I notice that I quickly begin to breath fast, so I run for about a half mile, then walk and control my breathing, then start to run again. Once I have my breathing under control I`m good for the entire time.

  • Thanks for this! I am a slow runner anyway, but was thinking on my run this morning that I needed a way to maintain a slower heart rate throughout, as I’d like to be able to run throughout my next pregnancy…and that is definitely a key component. Will start trying this tomorrow!

  • Hey, here is an unmentioned but apparently quite important point! google “does breathing through your nose increase nitric oxide in the body?”The answer seems to be: YES.

  • George, the author does mention nitric oxide in the book. I don’t know much about it, so I guess that part didn’t resonate with me, but I’m glad to hear that what he says is legit (at least, according to a Google search, which we all know is 100% reliable :)).

  • Interestingly, I started doing this a few days ago, before I got your post. I was running slowly, but was amazed to see how comfortable it was. I’m glad you’ve come along to back it up.

  • Ack! I fixed my form, and lost 15 pounds and suddenly I’m running faster, and I find it near impossible to breathe through my nose! One step at a time, I guess.

  • Matt,Great post.I first read Body Mind Sport in 07, then again early this year; then even more focused on nose-nose after Scott Jurek mentioned it in his book.Works like a charm to keep calm. I highly recommend from the book:– the treadmill walking exercise to teach the brain to breathe deeper with increasing stress– the side stretch to open up the ribs/lungs– the pre-workout sun salutations to integrate the body with the mindWhen I started doing all of I these things the benefits really started to click. You will likely also notice that you breathe deeper all day long; or wake up from a deep sleep breathing like a baby.Enjoy.David.

  • Nice to hear from you again, David! I had lunch with the Chi Running folks the week I moved to Asheville, and I asked if they knew you and I believe they all say they did. (Danny, Shelly, and Jeff.)I’m glad you mentioned the Sun Salutation routine in the book — I’ve really enjoyed that part of the workout, but just couldn’t fit it into the post.And I have noticed some of what you mention about breathing deeper throughout the day or when you wake up from a deep sleep — and even when I’m not breathing deeply during times like that, I almost always notice that, which I think is a step in the right direction.

  • Matt,Thanks for the tips. got to try it out tonight and it was surprising easy. I got to thinking you should collect data from your readers. Maybe heart rate, pace and milage for the next few months. Might be fun to see how folks improve or not trying this breathing technique.Allen

  • The question is would anybody actually follow through and keep posting that stuff? 🙂 I do want to try to make the site more interactive, community-focused somehow, though. I’m working on it!

  • I really appreciate this article. I have been doing some mindfulness meditation, and Jon Kabat Zinn advocates a meditation breathing that imagines a quarter-sized hole in the top of the head, like a dolphin’s blowhole. Breathe in through that hole, then “out” through the bottom of the feet. Then breathe in through the soles of the feet, and out through the top hole of the head. I’ve recently transferred this breathing techinique to hiking and running and it’s really slowed my heart rate and upped my energy/endurance.Can’t wait to experiment more with the advice here.

  • I like breathing images like that, and I’ve also tried a few in mediation practices and I’m usually amazed by how well you can “feel” the breathing to/in/from/through different places.

  • Oui! So glad to see others doing this. When I started breathing more deeply, mouth closed, as I was running, I had to slow down. But over time, I’ve built back up to a decent speed and running is so much more pleasurable as a result. I’ve also learned to apply a lot of my yoga teacher training to my running. Check out my blog post (http://ajourneyintohealth.blogspot.com/2012/06/how-yoga-improved-my-running.html) if you want to learn more about that!

  • I tried this last night on a short 20 minute run. It was interesting to say the least. While I could breathe through the nose sometimes I had to crinkle my nose to open up both nostrils (I am a total mouth breather). I had to slow down a couple times as well (per the article). I didn’t feel out of breathe at the end though. So…I will keep at it and see.

  • Thanks for this post! This is so interesting and I’ve never heard about it before. I recently saw an ear, nose and throat doc because too much mouth breathing caused teeth problems, plus I have the runny nose issue too… mouth breathing apparently causes many other issues… who knew?! I had never considered there was a “right way” to breathe; you’d think that would just be a natural correct body function, right?… I learned that there is minor surgery that can fix swollen adenoids and deviated septum to make nose breathing easier… I asked if it would help me run faster, and they thought I was kidding! Reading about this is making me consider fixing it for sure 🙂 Thanks again!

  • It’s an interesting question of why, if nose breathing is “correct,” do we not do it naturally. In Body, Mind, and Sport, the author talks about how infants nose-breathe until at some point they can’t because of congestion, and they shift to mouth breathing, and it’s a stressful, urgent experience. But it seems like we would revert back to nose breathing once the emergency was cleared, if nose breathing really were the right way to breathe, all the time. So I don’t know. Anybody else have some input?

  • “It’s a stressful, urgent experience” – exactly! One doesn’t want exercise to be perceived by the body as a stressor, or something that triggers the flight or flight response. Then one is taxing their body in an unhealthy way, which is the opposite of what you want to be doing with something like running. Also, breathing is what the nose was designed for…that’s why there are all those little hairs and other “air purifiers” up in there — you don’t see the mouth built that way. 🙂

  • Interesting point about how the nose and mouth are built. Although I guess hairs that filter air wouldn’t be helpful if air is on the way out, so that could actually be an argument for inhaling through your nose and exhaling through your mouth, right?

  • Although it’s often believed that the nasal hairs are filters, actually there’s not enough of them, or fine enough to be classed as filters. Also, when involved in high intensity exercise such as sprinting, aerobics or indoor rowing, its just not possible to comfortably get enough air through the nose only and a combination of mouth and nose on the inhale seems to be most efficient. There is no medical evidence to support the notion that you can get too high oxygen levels in your blood. Good post Matt and a chance for us all to reassess our breathing to make it more efficient and natural. Does anyone know which technique Jesus used when running between towns?

  • I have been lucky enough to learn good breathing techniques while practicing yoga, so to read this here is fabulous, because I am getting back to running after being away for a long time. I already do a form of this when I start out, but by the time I hit the first mile my mouth is hanging open and I’ve completely forgotten how much better I feel when I engage my abdominal muscles in achieving those nice, slow breaths that seem to cleanse away that burning lung feeling!I look forward to tomorrow’s run so I can put this into practice. Merci!

  • Part of the explaination of why this works is as follows. With every breath we take we exchange air in the lung air sacs where CO2 and O2 are exchanged and in the nasal passages, pharynx and trachea (dead space) where no gas exchange occurs. With a slower breath rate we ventilate the dead space, which is wasted work, less frequently. The dead space volume doesn’t change except that mouth breathing may increase the dead space slightly. We can easily change the volume of air exchanged in the air sac. With a longer exhalation we empty more of the used air from the air sacs and with a longer inhalation we increase the volume and the percentage of fresh entering the air sacs. Notice that the initial part of the inhalation entering the air sacs is used air from the dead space. Therefore, within the range of comfortable tidal volumes we can exchange more O2 and CO2 with less work of breathing if we slow are breathing rate. I hope that wasn’t too complicated.

  • Thanks Bill! That’s helpful and makes a lot of sense, at least to someone like me who really doesn’t know enough about the whole thing to question it. Here’s one though: why, then, is slower breathing not our natural tendency? It seems there would be an evolutionary advantage to being a more efficient runner, especially if you believe the persistence hunting theory. Des idées?

  • Good article! I gotta try out this method! I usually don’t pay attention to whether I’m breathing from the nose or mouth as my nose cartilage is bent and causes frequent blocks!For a slow jog I do a 8-8 pace, for a run I do a 4-4 pace and for a fast run or sprint I do a 2-2 pace breathing.I coordinate the breathing with my steps. 4 steps – one inhalation. 4 steps – one exhalation. That means my length of each step has to be constant. When I’m running fast, my length of each step instinctively increases, which matches my 2-2 breathing.On top of that, I add an element of chanting a mantra. This too coincides with my steps and breathing. It would be a soft whispers for runs and in my mind for fast pace (as I’d be out of breath!).Of course it’s much harder and requires much concentration! But I feel recharged mentally and physically after such a run! 😀

  • Sounds like you are on top of things, Varun. The scheme you mentioned is sort of like what I can imagine myself getting to one day — but then I wonder if it’s better to just let your breathing go as it wants to (once you’ve conditioned the slower breathing), and then use the changes in breath to tell you how hard you’re working, rather than trying to fit the breathing into a category (“fast run,” for example) that might actually be a continuum of several intensities where your breath rate should vary. Any thoughts on this?

  • That is a really good idea! It will ensure you don’t overwork or tire yourself out by forcing the breath or ‘moulding it’ into your different intensity run.It can go both ways too though. You can slow the breath down to relax and hasten it for higher intensity, or you can, after getting adept at it, let go of the control on your breath and use it to gauge how hard you’re training.Nice!

  • Tried a 4 mile run with nose breathing today and felt fine! Didn’t run too fast, but neither was it slow, so am going to keep trying it over the next few weeks. My breathing pattern did change though – not surprisingly – usually I breath 2 steps in 3 steps out (not at 180 per min though – yet), today was 3 in 3 out, but no problems.Thanks for the post!

  • I tried this on my run this morning but wasn’t able to do it the whole time. I did notice that when I did, my hr was lower than mouth breathing. I have allergies and nasal congestion and asthma, plus I’m currently being treated for Lyme disease so running has been a struggle lately and my hr has been higher than normal. I’m going to try it on my runs this weekend when I can really slow down and focus and not have to worry about being late for work. I think it would definitely make a difference for me.

  • Michele, it took me several runs to be able to nose-breathe the whole time. Pretty much any hill would cause me to shift to mouth breathing, and the nose breathing felt very effortful the whole time. Stick with it for a while though, and definitely try it only on your easier runs at first. Bonne chance!

  • I’m a beginner runner, just doing walk/run intervals, and attention to breath seems to be working really well for me. I don’t have any money to buy a digital watch, so I’ve been using my breath to “time” my intervals. I decided to try to keep my breathing within the range of light conversation as much as possible, breathe in through the nose and out through the mouth, slowly. I started with 20 breaths of running and twenty breaths of walking and built up from there, keeping 20 breaths of walking as my slow interval. I just calculated the length of my last run and found that 7 rounds of 60 breaths covered approx. 3km and was very comfortable the whole time.

  • Hi Matt! Just tried the nose-breathing this morning on a short easy run, and I was surprised that I could go the whole time breathing in three out four (in 3 out 3 in rough patches). I’m usually a 3-3 mouth breather, but this method kept me more mindful of my breath and regulated my pace better, like you said. I felt almost well-rested afterwards. I’m going to keep trying it on longer runs and then see if I can get the cadence to 4-4 or longer. Thanks for this info!

  • Tried this today for the first time over about 6 kilomètres… and I learned a) i never put much thought or intention into my breathing when running and b) Philly in the summer is kinda stinky!! Will keep trying though – thanks!

  • Hey – I tried this on my last 18 mile road bike – it was GREAT!Hoping to incorporate nose breathing into my running, I tried it yesterday at the local Splash-n-Dash, a 400 yard swim followed by a 5k run (for Sprint Tri training). WELL – because the swim was first, oxygen debt was high…and stayed high due to mouth breathing while running. Why didn’t I just switch to nose breathing? Because (1) my nose was kind of swollen or some such thing from swimming first; and (2) my oxygen debt was high enough that it seemed impossible to do more than a quick 2-step nose breath before that mouth just opened and panted! But – next – I’ll do a barefoot trail run and retry nose breathing for running, WITHOUT the swim first.

  • Oh – on the above post – forgot to mention – this town is at 7400′ above sea level elevation. I’m used to it BUT it may be a factor in getting my mouth to stay shut while running, especially after swimming for time.

  • I loved the switch to quicker, flat-foot running, so I’m EXTREMELY excited to try this as well! My concern… I’m one of those “my nose runs like an SOB when I’m running people…” so breathing through my nose is hard! Any idea if this is something that will go away with/become easier with time? I know it’s gross, but I’m always worried about breathing in a buch of mucus!

  • I usually get into this rhythm of breath if the conditions allow it. Meaning, if I’m running on flats, I find myself breathing in rhythm to my running steps. Step, step, step (inhale), step, step, step (exhale). It gets into the meditative zone. I do the same thing in swimming, if I’m swimming distance. I pick a stroke count and breath to that count. Before long, I’m in the zone.Great topic and article. Aimer.

  • Peggy Cawly – Have you tried “snorffeling” water (that’s what my wife calls it, and she will NOT do it)…it’s actually used by yoga people, etc…Basically, clean your hands; use medium-warm water in a cup or whatever – I prefer filtered to tap water. Pour as much as will stay into your cupped hand, and bending over the sink, hold one nostril covered or closed and “snorffel” the water into the other nostril. Repeat for the nostril on the other side.At first this is likely to be uncomfortable – coughing, etc. – but after a bit of practice it work quite well. AND it cleans out the nose of all the gunk laying in wait for when you start running. AND it moisturizes the nasal passages. You’ll see – it is helpful and may help you get a good start and reduce your running nose to put more run back into your run. Please let us know if this helps!Yoga people recommend doing this on rising each morning.

  • Thanks so much! That sounds kinda scary, but I’m willing to try!

  • Snorffel with lightly salted water; pure salt (Kosher) is best. Better matches your sinus’ natural salinity and has a disinfecting effect. Same effect as using a Neti pot. Great when you have a cold or allergies!

  • Great post, Matt, and great timing for me! I’ve recently become more aware of the rythym of my breath while running and felt particularly pleased on this morning’s long run with my breath and overall feeling of strength when I reached “the zone” that I refer to as my “Zen.”Also, I just started reading “Running with the Mind of Meditation” by Sakyong Mipham and the first few chapters area about “breath” and “breathing!” I’m looking forward to learning more through this book and will definitely try your suggested technique on tomorrow morning’s recovery run.Thank you for sharing your revelations through your blog! I always look forward to your posts!

  • Thanks for sharing this article about breathing. I’ve had the same experience finding useful help with this topic. I started working on the techniques you mention and my runs are starting to feel a lot more relaxed. I never realized that my breathing technique was actually hurting my performance and decreasing my endurance. Funny how the simplest changes can have some of the largest effects 🙂

  • Peggy Cawley – I did this today – snorffeling” (snuffling into nose) water – and used a “Breathe Right” adhesive nose strip to hold my nostrils open – and it was great. I was able to breathe in 3 steps and out 3 for most of my ~4 mile run, even w. a hilly and high altitude course (7400′) where I live. If snuffling water does not work for you just squirting saline solution from the small plastic bottles of it they sell in drug stores with your head tilted back will get a flow of liquid through your nasal passage, cleaning and hydrating it before the run.

  • Interesting article. I never really thought about breathing techniques except when swimming. I am curious about trying this while running. It makes sense, but would it be practical if I only do short distances in my Triathalons?

  • I am listening to Scott J’s Eat and Run right now… while I run. I am loving it!

  • Interesting post. Our triathlon coach told us that we should be doing 80% of our training below 80% of maximum. To determine the maximum, you can take a VO2 max test, but he suggested an easier way; simply run at least a mile at a comfortable pace with your mouth shut and that gives you your 80% level. So I suspect that you are training yourself to stay in your aerobic zone – which is ideal for longer runs like ultras, but for shorter races like 5K, you are limiting performance because you could be going a lot harder with your mouth open. It would be interesting to compare your 5K time with mouth shut and with mouth open, on the same course, in the same conditions.

  • Yup, you hit it on the head. Worse, try nose breathing after a HARD SPRINT RACE swim-bike or bike-swim! When you are going for all you got, oxygen debt supersedes all good intentions and desires for nose breathing, speaking from experience. If it’s LSD (Long Slow Distance) – nose breathing is a groove.

  • Hi guys!!! The point is to run with your mouth closed as much as you can to train your body to handle as litte O2 as possible. So then when you are out there pushing really hard your ability to do better is bigger! Just close your mouth as much as possible but don’t make it comfortable.Have fun experimenting – but have patience!!

  • Ooops I mean “don’t make it uncomfortable” !!

  • Very interesting, I find myself breathing through my nose a lot while I’m running, and I’m surprised at how comfortable I feel. And it’s funny, because I thought the same thing you mentioned at the beginning of your article, that people will be looking at you funny! Very good information, thank you!

  • The coach’s point was that you should do 80% of your training at a comfortable aerobic level – nose breathing is perfect for that – but if you want to perform well in races you also need to do 20% anaerobic, as hard as you can, and I think nose breathing will limit your ability to go really hard. I doubt many runners in the Olympics are nose breathing.

  • Wow, and to think I always encouraged my wife to breath through her mouth. I had always told her she was wrong for breathing through her nose only. This definitely debunks my senseless theory. Now, I’m going to have to try it myself.

  • Not at all Caleb. She’s right for training runs, you’re right for races.

  • Hi Matt,I started running again more than a year ago sans the nose breathing method which I used only about three months ago. Before doing so, my progress was very slow and uneventful, not to mention laden with physical injury and mental impediments. Try as I did – with much huffing and puffing, my progress was so dismal that my best PR for the 3k mark was stuck at 40-45 minutes (pathetic, I know) for almost a year. Things started to change dramatically when I implemented the nose breathing method, which I read from an article about yoga exercises. Today, I can run longer, faster and with much more ease and comfort. Now I can run the 3k mark in just 20 minutes, run a full 5k in a little over 40 minutes at an easy pace non-stop. For longer and slower runs, I did a run for an hour and 4 minutes at a distance of 8. 7 km. non-stop. I do know that I can still improve on this in the coming days with rest, sleep, healthy food, and breathing more relaxed through the nose. By the way, I’m 47 years old, 5’10” and 192 lbs., and currently measure 34″ around the waist. Last year, I weighed at 212 lbs., with a 40 inch waistline. All in all, I can say with much conviction that the method absolutely works for me, and reading your article further solidifies its soundness and veracity.Thanks and more power!

  • Suuuper!! I love to hear that. I am 50+ and have improved too. Now I am down to 8.06min pr km and 8km with closed mouth. Last Christmas I was mostly walking and huffing and puffing. And lost 20 lbs too. What a wonderful feeling this jogging with closed mouth gives – no stress, just floating.And I am so thankful to this website – Inspirational!!!!(My favorite books now: Born to run, Chi Running, The art of running faster. )

  • Hey there!Great article, just got back into running recently after reading “The Zen of Running.” He mentions running “within your breath” and with the addition of a mantra. Been trying these both, and running is a joy now, rather than brutal assault on my body. Very enjoyable article – thank you!Bryan

  • Yeah, I am late on reading this post :(. I have been really making an effort on breathing through my nose while running. I started w/ 2-2, and now am doing 3-3 for at least 50% of each run, excluding speed days. I notice my heart rates is lower while in a good nose breathing zone so can attest to the fact that you are more efficient this way. Real glad to see this post and will start playing with the 4-4 today. I have also noticed that when breathing through my mouth now I am unconsiouly restricting the amount of air I pull in.

  • Jon, how does nose breathing affect your speed? It would be good to get feedback from people who are already fit, practiced runners on whether nose breathing slows them down or eventually improves their speedThanks, Neil

  • Hey Neil,I’ve been running and breathing solely nasally for about a year and a half. I’ve found that I would be 20% quicker if breathing for my mouth over shorter distances. Have you tried this sirt of thing yet?

  • I’ve tried it the other way round – breathing nasally slows me down by about 20-25%, so to be honest I haven’t persevered with it for more than a few km on occasional training runs. You probably have an excellent aerobic base now, try some anaerobic speed work with your mouth open and see how much faster you can go!

  • NeilI have run on and off since highschool and am in my 40’s now. Just started a plant based diet in Jan of 2012, and started running again as well. Only logged in a little over 800 kilomètres in 2012. So experienced I am not. Hopefully someone with some expertise can answer that for the both of us. I have not tried any speedwork nose breathing, but will start to make it happen from now on.

  • Yet another thing i did right as a kid and didnt know it!!When i was 16 i was at my peak running performance – i breathed through my nose out through my mouth . i also ran in zero drop minimal cushioned dunlop volley tennis shoes!! –i took up running again 3 years ago – i was told to breath through the mouth and get highly cushioned shoes … go figure!!

  • I have just started again after some 7 years away from donning my sneakers to explore other exercise. What was initially done to give me a break from hot yoga has turned into a semi-addiction. When I started up a couple of months ago, I decided to stick with the hot yoga mantra of only nose breathing, as it is taught in the class that it’s less stressful to the body. I have managed to run further and more comfortably than I ever did before, and just completed a 10K yesterday with a time better than I was anticipating.

  • I might be really late on this (not sure when this was posted) but I’m currently training for my first half marathon (5/4/13) and for my cross train days, I picked up Bikram yoga, which is 90 minutes of yoga in a room that’s heated to 105 degrees. They teach you to only breathe through the nose. They claim it calms the body down quickly.I always remember hearing that you should breathe in the nose and out of the mouth so it was new to me but I found I natually started doing nose breathing during training on my run/walks (once I was introduced to it through yoga). I’ve never been an athlete or in great shape really (I’m getting there) so I don’t have any advice based on past experience. This has all been a new experience for me. But, so far so good with the nose breathing!

  • This is something I’ve been practicing since I started my 5km runs every day since early this year. In the beginning it was really hard to do the breathing from the nose but eventually it become more and more easier.And after passing the first couple of kilomètres this breathing gives the momentum to keep going and the mind gets more into a meditative calm state when we breath from the nose more.

  • I’ve been using a 3 -2 breathing sequence following an article in a recent Runners World. The odd number is supposed to benefit balanced running as you’re alternating feet on the breaths. I generally breathe in through the nose and out through the mouth but I did have trouble maintaining it at first and could only do it for a few minutes. Now I do it for a whole run. Perhaps I’ll give the nose breathing a try.

  • WOW!, I’m so excited about finding this site ’cause essentially I’m a no meat runner who happens to be a nose breather also. I started to run 2 years ago, I quitted smoking 4 years ago, and nobody ever taught me how to run “properly” (Thanks god) and that’s why I would decide to run only doing nose breathing (’cause “I felt” that was the right thing to do).Now I have 2 months training for my first Marathon ever (it’s a 5 months period training program) and I think I have a pretty descent pace (7:30 per mile is my EASY pace) and I NEVER open my mouth while running, I’ve tried to go faster (6:25 per mile) and I’m able to manage that pace for a couple of minutes with no problem whatsoever (nose breathing all the time, of course).I wasn’t sure that I was doing it right so that’s why I did some research on the web (and found this amazing site) and the only “cons” or “side effects” that I’ve found about nose breathing is that: “it’s too difficult” or “you couldn’t sustain a fast pace while nose breathing”. Well.. I’m happy enough with my actual pace and I just wann’a run longer distances while feeling totally relaxed and so calm (Now I know why I’ve never understood that thinking about “running hurts”, ’cause to me it doesn’t)btw I’m 34 years old, I smoked for 14 years and I’d never been a sports guy ’til now (I’ve gone pescetarian this year as well)Keep on running people.

  • Not sure you’re still looking at comments here, but I just found this blog while looking for more info on running and breathing. If you haven’t already discovered it, I highly recommend Justin O’Brien’s book, Running and Breathing (written in 1980 and still available). It is a great book that totally changed my mind on both nasal breathing and rhythmic breathing. He goes into helpful detail about the physiological aspects of breathing and the cardio-respiratory system. He also offers the perspective of a trained yogi.A couple of insights I came away with:1) He recommends a longer outbreath than inbreath, with the outbreath being twice as long as the inbreath2) We exert more pressure on the lead leg during the inbreath. So, if your inbreath/outbreath ratio is 1:1 or any combination that results in you always breathing in on the same lead leg, then that leg is taking on more of the impact of running. I had been having problems with my left foot/leg and when I changed up my breathing rhythm so that I was breathing in on alternate legs, a lot of the stress and strain disappeared. It was nothing short of amazing.Thanks for the article!

  • ps I should note that at this point, I don’t do the 2:1 breathing ratio that O’Brien recommends. So far what seems natural for me is 4 in, 5 out..

  • Ellen, thanks for sharing what you learned, that book sounds like an insightful read. I subscribed to the comment feed for this post because I find this topic very interesting, and am amazed by its application.After learning to correctly breathe for yoga, I discovered that I had unconsciously adopted nasal breathing when running. It offered an explanation as to why running no longer seemed exhausting, since I felt tireless breathwise.Your comment about the lead leg explains so much, years ago I ran 2:2 and my lead leg seemed as though it landed harder, and I felt extremely mechanized and harsh. Between adopting barefoot/minimal running and nasal breathing, I feel so light, almost like I’m floating through the air.I feel nasal breathing contributes to a feeling of serenity and reduced effort. My breathing no longer intentionally matches my foot strike, they’re independent of one another. As in yoga, now that my focus is primarily on breathing, its become my performance indicator while everything else sort of just falls into place.Like you, I find what feels most natural for me is 4:5, though as I said it’s independent of stride…inhale for 4 seconds, exhale for 5 seconds, rather than 4 and 5 footfalls. It seems backwards, but when running, my order of focus is breathing, posture, exertion, stride length, foot strike. I guess it makes sense because my foot strike will never be right without the other things first in place.Thanks for the book recommendation, I’m looking forward to reading it.

  • Hi Paul,Thanks for sharing this. Very interesting to me to hear that your breathing and footsteps are no longer in sync. This is something I have been curious about, ie, if it evolves over time in this way. I don’t have the experience you have, but I, too, have noticed a much lighter and more enjoyable feeling when running this way. And the simplicity of gauging effort by one’s breathing when one is starting out to me is so appealing. Enjoy O’Brien’s book. I loved it! Just ordered BKS Iyengar’s book on breathing from the library. Looking forward to reading it.

  • Hi Ellen,Thought I’d share an update. I’ve recently been doing a lot of manual labor on the yard (sod removal, shoveling, hoeing, tilling and leveling), and of course I’m doing it during the hottest part of the day (lol), so I’ve tried applying nasal breathing to these tasks. It’s difficult because it’s so easy to overexert ones effort and pace when not accustomed to manual labor, but it’s definitely helped to slow me down to a manageable pace so I can work for a few hours at a time.Anyway, this led to me wondering how gandy dancers (rail layers) and chain gangs worked all day in stifling heat. I know singing helped to organize their pace, but I imagine it greatly regulated their breathing and hence exertion too…like the concept of running at a conversational pace. I wasn’t able to find anything related to this online, so I’m left only rationalizing some truth to this, but it’d be an interesting study…rather than constantly looking for the newest scientifically validated athletic techniques, I find it’s historical observations like this that bring the greatest –advancements– and proven concepts.As for my out-of-sync strides and breathing…yesterday I had a revelation, I had only noticed my breath rate and sync when I was running on a track or the road. When I was trail running, I was distracted by the terrain and my strides weren’t always even, so I only noticed my breath when I was out of breath from overexertion.Since yesterday was my first trail run since consciously switching to nasal breathing, I was quite aware of it. Like I said before, it’s now my primary awareness, which probably explains why I tripped twice. My stride length was uneven due to terrain, and the greater caution demanded by minimalist shoes, so my turnover rate constantly varied…the only near constant was my breath rate, had my stride and breath been in sync I’d probably have worn myself out and not enjoyed the run at all.I normally run alone, but this was my first group trail run. As the only minimal shoe runner in the group, the contrast in stride length and turnover rate was evident, and in one specific runner, our different breathing rates. This runner was doing fartleks so he was all over the place in terms of running order. Each time he was behind me I did my best to allow (and persuade) him to pass…he was breathing heavily in a 1-2 pace, which apparently is extremely annoying and distracting to me now. Just hearing him breathe interrupted the tranquility of my run and it served to further reinforce my commitment to the wonderful silence of nasal breathing.

  • Hi Paul,Thanks for your thoughts on this. Very interesting and cool about bringing conscious breathing into yard work. And makes perfect sense that some sort of breathing regulation would have been present re: chain gangs, etc. Very interesting to think about singing as a factor. I actually began this whole thing by looking up breathing exercises for singers on You Tube.Haven’t ever tried trail running and not sure I will. Can’t imagine maintaining any kind of rhythmic breathing at this point without syncing with my steps. The second I move away from it my breathing goes haywire! All in good time.PS I would imagine there would have been syncing breath with movements on the railroad and chain gangs and that singing helped with this………

  • I’m really late to the party on this post, but I started researching this topic a couple of weeks ago when I noticed that my average heart rate was over 80% of max even on recovery pace runs. There are always a lot of potential factors like over training, etc. But in the context of breathing, I found this audio interview of Dr. George Dallam, former U.S. Olympic Triathlon coach, and currently working at Colorado State University. He’s all about nasal breathing too. http://triathletetraining.com/triathlete-training-podcast-episode-4/

  • Just listening to this now! So cool. Haven’t listened to the whole thing yet (so don’t know if he addresses this in the interview) but one of the things I’ve been discovering as I’ve been looking into this is that CO2 is not the bad buy we’ve always been taught it is. It is PART OF THE PROCESS, keeping the arteries from collapsing so that more O2 can get to its destination.Thanks for posting!!

  • good topic, i myself breathe through my nose as often as i can and when i hil ltrain with my 61yr old fit friend we breathe very deeply through the nose and exhale quite loudly (but efficiently) through the mouth sometimes holding 165-195BMP for up to 20 minutes in part of this brutal hill section 🙂ZAC

  • Just found this discussion by chance after reading a more current entry. I am running for 3 years now, training for my first marathon in November. I have always breathes in and out through my nose only. When I read Chi Running I felt so excited and validated as it was described as desirable. I took a workshop with Danny last year and he suggested I should try 3 breath in and 5 breath out. I have pretty much run on that pattern for the last 12 months. When I feel my breath getting more labored I slow down to keep with my pattern. I do make a lot of noise breathing through my nose, people seem to hear me coming up behind them like a freight train. So what .The 3-5 pattern naturally switches the lead foot. Just worked on increasing my step frequency. Running at 170 – 175 per minute. Hoping to finish my marathon between 4.30 – 5 hrs.

  • Cool, goodluck for the 4 1/2-5hr marathon. I did my 1st marathon 4hrs 14mins 2wks ago and have another one in 4wks time. Hoping to crack 3hrs 59mins and spread the fun fit vegan message 🙂

  • I tried this. Thought I was doing pretty well, until I passed out. Lol jk. But alongside with breathing through your nose, You should also breath through your belly, not chest 🙂

  • I just had to make a comment too! I specifically googled ‘mouth breathing while running’ and found this article. I don’t run anymore but a few years ago I trained myself to run while only breathing through my nose. This was after a dentist I once worked with used to go on about how race horses breathe though their noses when they run – they don’t speed round the track with their mouths hanging open! It took a few goes to feel comfortable with it but even now if I’m inclined to go for a jog I naturally close my mouth and breathe through my nose and feel much better for it.

  • Although it’s been hinted at in comments above, I don’t think anyone has explicitly stated how good this technique is if you are running in cold weather and don’t like the cold air hitting your lungs. The extra distance the air travels to your lungs and the slower rate really help reduce the impact on your lungs. Particularly good for asthma sufferers, 75% of asthma sufferers say cold air is a trigger.

  • ^ Thats a great point for asthma triggered from cold air mainly…

  • I am going to try this but I have a question that I hope someone can help me with…. I’m able to do a 5K in 27 mins, but am breathing hard while doing it. I ran a 15K a couple weeks ago and averaged 10:30 mile. My legs are fine – I feel like I can run faster but my breathing always stops me. In order to have conversation – I’m almost walking. So I’m never able to talk because I’m breathing too hard, which makes running NOT FUN. So HEREs my question…. If I slow my pace down to a speed that I can talk, how will I ever get faster??? HELP please.

  • I have been running seriously for about 6 months (averaging 15-18 kilomètres a week) – one of these runs 6-8 kilomètres as my long run. I can run 5K in 27 mins but breathing very hard to do it! All the articles say to run Long runs at conversational pace – I would almost be walking in order to talk and run…… I am going to try this breathing technique but am wondering…. If I slow my pace so that I can breath better, will I ever get conditioned to running faster? I guess this is where interval training would come in? I have absolutely no fatigue in my legs but my breathing is making running NO FUN AT ALL!!! So I guess my question is…. if I slow my pace so that I’m breathing easier, will I eventually be able to increase pace and still have easer time breathing?

  • Hi Scottie,1st. a couple of books to recommend:1) Running and Breathing by Justin O’BrienThis is an older book written by a westerner trained in eastern yogic practices (Himalayan tradition). Not all western exercise physiologists would agree with every thing he says. However, I found it an incredibly helpful resource in helping me to understand the importance of breathing and getting that right.2) Daniels’ Running Formula by Jack Daniels. Daniels has been called the best running coach in America. I am still reading this book but, based on what I’ve read so far, I can see why he is so esteemed as a coach. This book is a little more technical – he’s definitely a numbers cruncher and likes all the technical stuff. But if you stay with him, I think what really comes across is his philosophy, which I think is really right on. The basic idea is that you always want to train WHERE YOU ARE, as opposed to where you want to be. For most people, when starting out (and even for people who have been running for a long time), this often means slowing down. As I understand it, many people train too fast, thus the foundational systems that are needed to support faster and further running never get properly developed. But read the book and see what you come away with. The great thing about running is that it is a journey and it always gives us an opportunity to grow and learn.When I started doing nasal breathing, I had to slow down to an almost crawl. For me that was about a 12 min mile pace (or slower). I was someone who was a successful runner in my youth, so this took some work for me on the psychological level to allow. But I came to really appreciate and enjoy it. Without trying, over time, my pace naturally picked up. I was running about an 8:30 – 9:00 min mile pace after about 3 months. I’m working through some injuries now (old stuff that I’ve been working through for some time), so I’m running slowly again, but this time working on my cadence. The point here is that, no matter where you are, there’s always something cool and interesting that you can focus on and develop. Speed will come. And Daniels’ book is a good resource for how to go about developing it……Anyway, hope this helps some.Good running!Ellen

  • I should note, btw, that not everyone agrees with O’Brien’s recommendation for breathing rhythms. He suggests a 1 (in) to 2 (out) rhythm. So, it could be 1:2 or 2:4 or 3:6, etc. I have had feedback from one western trained coach who feels very strongly that an uneven breathing pattern is unnatural and should not be used. She recommends to her beginning running clients that they use even breathing patterns: 2:2, 4:4, etc. (I’m not sure if 3:3 is recommended… No clarity on that at this time). There is a popular program out there that I believe recommends 3 (in): 2 (out). Elite runners, I understand, tend to breathe 2:2. Of course a lot depends on pace…Anyway, all this is to say that there is a LOT of contradictory information out there. I read what I can and then make the choices that feel best/right to me.Best wishes,Ellen

  • Great article Matt, thanks for pointing me to it, very interesting! I will give this a shot!

  • This really does work!!! I have been running for over 18 years and have tried it all. For the first time ever I am nose breathing (at least I am consciously aware of it this time). When I first started 4 months ago I thought I was going to suffocate. But I stuck with it and I am starting to see the benefits! As John Douillard says in his book, nose breathing will make you faster and I believe this. I just finished NYC Marathon and breathed through my nose most of it (still on my learning curve). I was amazed at how good I felt through the whole marathon. I was passing people near the end of the race and this never happens. I am the one being passed! I did not put any time expectation on this race and I had a decent time. I am excited to see where my running will be in a year after practicing this nose breathing. My hopes of breaking 4 hours for my marathon seem a lot more plausible now.

  • Intriguing, I’m definitely going to try 🙂The comments are very interesting too – I’m the same way some commenters mentioned – I have a congested nose pretty much all the time, and I think it’s a sort of vicious cycle.I catch a cold by breathing through my mouth (because by breathing through the nose, the air is cleaned and warmed), leading to a stuffy nose and more breathing though my mouth. I guess I just need to get into the habit of breathing through my nose no matter what.It’s what I need to do now anyway, as I recently started contortion training.

  • AIDEZ-MOI!! I’ve been trying this method for 4 months now and don’t feel any improvement. I can’t possibly run any slower and have to stop and walk a lot to slow my breathing. I feel like I’m losing my fitness level. What am I doing wrong? Could it have anything to do with cold weather? I want to start training for a 50 mile soon but feel soooo out of shape! Any advice would be much appreciated.

  • Lisa, I wish I could help you, but I don’t know much more about breathing while running than I wrote here. (And it seems very few running coaches pay attention to breathing, though there have been a few books about it recently.) But if you’re losing your fitness level, I’d say go back to your old way!

  • I read a book one time about Genghis Khan. The Mongols used train their soldiers to breathe through their nose while running by giving them a mouthful of water when starting out on the run and expecting them to still have it in their mouths when they returned. With this in mind I decided one day to change to nose breathing as I always struggled with breathing through the mouth. I ran three kilomètres on my first attempt without once opening my mouth. It took me a few minutes to get over the initial panic of “OMG I’m going to smother” and I settled down after that. I am now doing it about eight weeks and I find the following work best for me. I start off gently for a few minutes on 3:4 and then settle down to a 2:3 rhythm. Any moisture that dribbles down my nose I lick in with my tongue – I find it tastes salty thus reducing salt lost through sweating. I can run up to six kilomètres without taking water as I find moisture loss is much reduced for nose breathing compared to mouth breathing. My heart beat is lower. I also find it best to follow your breathing i.e. let comfortable breathing dictate the pace . I find it easier to not fill my lungs too much on the intake – I fill the belly part not the chest part – this makes exhaling much easier. I focus on doing a longer controlled exhale and let the shorter inhale look after itself ( a 3:4 or 2:3 pattern). Overall, I find breathing through my nose more comfortable and natural than using my mouth and I now consider if a sin to even attempt opening my mouth. Finally I think you should experiment with different patterns until you find one that suits you – we are all physically different so we would all have different running patterns.

  • Thank you Henry, I found your comment very helpful.

  • Hey Matt. Just started running 2 kilomètres a day, with one rest day a week. Been going for about 3 weeks, is that good? Any ideas on how to mix it up, don’t wanna get bored and stop? Loving this blog man, helping me keep my focus, gon try out the breathing tomorrow, always breathed through my nose when running but gon try out the pattern to get it more regulated 😉

  • In addition to the other comments on the neti pot here, I would like to add:Add some coconut oil to the warm salt water. It takes a few minutes for it to melt in the warm salty water. I got this idea from Ayurveda. They use mustard oil in the nasal passages to clear them. I am a marathon runner and need a very clear nasal passage to inhale lots of oxygen. The last thing you want on a long run is to try to inhale energy but get a very dissatisfying inhale.

  • I sure wish there were some research studies on this. There are a lot of interesting ideas on the board (above), but many conflict and there seems to be no evidence. I put all the evidence-based research I can into my athletics, which I think helps me be a very good athlete. I consider myself, in running, to be a 5K specialist. Just enough time to get a runner’s high and get on with my day, but also a lot less repetitive motion on the body. I think a person can be incredibly fit (the ability to perform physical tasks), but not necessarily healthy. I may change this philosophy if evidence points otherwise, but for now, it really helps me balance mind and body. As runner’s, we tend to chase improvements in time and or distance. These can be huge motivators, but I’m not sure that is the right way to go. That said, I’m definitely a time chaser… Trying to get sub-22 min this season. I missed it by 9 seconds this year on a somewhat flat route (2 modest but painful hills). I have noticed my breathing is heavier than I’d like, so I will put some nasal breathing to the test. I’m also adding power-walking workout – basically just walking as fast as I can (almost on the verge of a job). It’s been an interesting experiment.I wonder if anyone has ever tried nasal breathing while swimming…seems very counter-intuitive, but keeping a low heart rate during physical activity can have its benefits, especially in endurance events.

  • After checking out a few of the blog posts on your blog, I truly likeyour way of writing a blog. I saved it to my bookmark website list and will be checking back soon. Please check out my website too and tell me your opinion.

  • Very good information. Lucky me I found your website by chance (stumbleupon).I’ve book marked it for later!

  • My friend and I were just discussing this topic.I’m 50 yrs old and ran in my youth. He’s a little younger he was told breathing thru your mouth was better I was told thru your nose I ran in competition for 9 yrs I have trophy’s and medels and ribbons breathing thru the nose worked for me and I still use it

  • I agree with everything you said except your comment about breathing deeply can damage your lungs. It may be true that Thich Nhat Hanh says this in “The Miracle of Mindfulness”, but that doesn’t necessarily mean it is correct. We seem to embrace everything any Eastern writer now says as de facto truth, simply because he or she is from the East. There is no scientific or medical evidence indicating that deep breathing damages the lungs.

  • Interesting blog, I found it by coincidence…my little story: 4 years ago, after a knee surgery, I was told by the surgeon to quit running: my knee cartilage seemed to be totally wasted by over 10 years of running. Today I’m a happy barefoot runner (recently I ran my first barefoot marathon), I discovered slow nasal breathing to promote ‘in the zone’ running 2 years ago, and last year I found the Buteyko breathing technique (2 to 3 superficial breaths per minute) for deep relaxation. Running has become a lifesaver (hopefully till I die…).

  • Slow nosebreath and barefoot running give you wings

  • Hi, I have been a runner for 20+ years. over the last couple years however, I have become increasingly frustrated with my performance and was always bonking during longer runs and races (particularly 1/2 marathons). As a result, I tried low heart rate training and but even after several months of following my coaches plan very strictly, I saw very little improvement. My heart rate was always very close to my maximum and in order to keep it down I had to run very, very slow and even with the training I was seeing no improvement. I think even my coach was frustrated. I started googling ways to lower my heart rate and came across nasal breathing and eventually your post. Over the last couple of weeks I have been working on nasal breathing while running, and I can already run faster with a lower heart rate than ever before! Thank you for your post!

  • […] 50 things I’ve learned during my 50-day running streak (Re-post) […]

  • What you’ve described in this article is effectively the Buteyko method. I would urge anyone reading this to look it up! The Oxygen/Carbondioxide exchange that you briefly mention is known as the Bohr effect – we need certain levels of CO2 in our blood to release oxygen. The Buteyko method has been successfully shown to increase oxygen intake and is used as a therapy for asthma and many other chronic illnesses. It’s a strange idea, but overbreathing is as bad for us as overeating – and nose breathing is a vital part of the solution. Thanks for posting!

  • […] You can dramatically lower your breath rate (and as a result, your heart rate) if you learn to breathe through your nose and focus on taking […]

  • Looong article…. at last i have finished it. Thanks for these Awesome tips. 🙂

  • […] Good running and breathing ideas […]

  • I am feeling lucky because one of my best friends has been working with John D. in his Aryuvedic practice for years so when I started playing around with running last year she told me that was the way I should breathe… and being a complete novice and not knowing better from worse and trusting my friend I just did what she told me and have continued doing it. I just ran a 10 K on Monday. I don’t even know what it’s like to breathe through my mouth I’ll experiment more though as I increase with distance and pace. But in any case I like it and it’s working for me!

  • Does anyone have advice or where I can find information to help my loud, gasping breathing during 5k’s and 10k’s? My breathing is so noticable that people can hear me coming and I am starting to get really self-conscious about it.

  • Matt,Do you do exclusive nose breathing when strength training as well? Specifically, when you’re in the gym lifting up all those weights…I read a book a long time ago called The Tao of Health, Sex, and Longevity. Something like that. It had a chapter on breathing. Changed my life. Really helped me learn how to bring myself back to the moment and take longer, fuller, more efficient breaths. Also, Bikram Yoga, where they encourage exclusive nose breathing for almost the whole session. Hou la la! That was different! But as far as running, I had read not to do any deep breathing during your runs and whenever I asked an “expert” I got the same responses as others, to just do what is natural. I do incorporate deep breathing in my running but have never tried exclusive nose breathing. Guess what I’m going to try next time?!?Excellent post my friend. Merci!

  • Douillard’s “Mind, Body and Sport” book is a treasured one in my collection. I bought it in 1996 and attempted to improve my running using nose-breathing and keeping HR below his optimal training zone five times in the next 15 years – failing each time!!I think I got a bit “unlucky” in that with a resting heart-rate as low as 30, his training formula suggested doing I needed to keep my exercise heart-rate under 115-130. Plus for this training to really work you need to be doing a good 5+ hours per week of it to see improvement. I only used to do 30-mins runs intermittently through the week so even when I gave this training a good shot for 4-6 months I still didn’t see any decent results.Since 2011 at age 40 when I started running almost daily, and went back to mouth breathing and keeping my heart-rate under 140 I got myself down to sub-19 5K pace and sub-1hr30 half marathon with lots more to come. Even now I would have to run 9-min kilomètres to be hitting the sub-130 HR that Douillard’s system gave me. On the other hand, last Saturday I did a 6 1/2 mile recovery run just using nose-breathing. The rate was around 16 breaths per minute and I averaged 8min20 pace for the run.But actually all he’s telling people to do is go build an aerobic base which is what Phil Maffetone preaches with his “180-age” HR formula. Go further back and you’ll find building aerobically without going over the lactate threshold is what the legendary running coach Arthur Lydiard advocated for his middle-distance runners who won Olympic golds and set world records in the 60s.Training for elite athletes in the 80s/90s started going towards intervals and OBLA training with good results and the current in vogue model of training for everyday people has become all about HIIT (High Intensity Interval Training) which does get good, quick results but hurts and takes a lot of motivation to keep doing week-in, week-out.I love the book for what it’s worth. As I say it sits on my shelf as a treasured article. Until I read it I only ever played sports or ran all-out. It helped me understand that there might be more to exercise than beasting myself into the ground. But I also think it dresses up the simple concept of aerobic base building by referring to things like nose-breathing, flow, Ayurvedic medicine, his “Invincible Athletes” programme and getting celebrity endorsements.

  • Very eneergetic article, I liked that bit. Willl there be apart 2?

  • Excellent article! I too first read about nose breathing in Jurek’s book, got Douillard’s book too. There is another book with even more information by Patrick McKeown called “The Oxygen Advantage”. I can easily keep to a 17 step per breath cycle pace now, but I’m finding it is more difficult to regulate my heart rate with my breathing now. I tend to go too fast. Maybe I need to try a 19 step breath cycle? My heart rate monitor is starting to short out and give weird high readings, so I’m hoping to find a non-technology way of staying at the top end of my fat burning heart rate zone. I was hoping breathing rates would be that solution. Maybe it is, but I need to pay more attention? Any advice?Anyway check out ” The Oxygen Advantage”.All the best,Scott

  • I am a Kundalini Yoga Teacher and an avid runner. You also may find it interesting to incorporate using hand mudras while you run and/or the use of mantras. They help me tremendously on my runs. I especially like the use of the Surya mudra which activates the solar energy of the body and also helps weight loss! I also find that chanting mantras in my mind keeps me steady and it’s meditation while I run!! 🙂 So not only the breathing techniques of yoga can help you, mudras are fascinating for creating energy!

  • Matt, interesting article. I have been running, breathing through my nose, for the past 30 years with lots of benefits. I use a 3 x 3 x 3 step routine that works great for me. the only challenge comes from running in extreme cold when condensation inside the nose diminishes my capacity to take in oxygen. I keep the same routine when running uphill or faster, adapting to the speed with great results. À votre santé!

  • So many gems in your blog. When you talk of step counts, are you counting literally each step (ie left and right – so for example a count of 4 being left, right, left, right)? Is this what you mean? Je vous remercie. Just checking as some techniques count things a little differently.

  • For no apparent reason, I began breathing through my nose today and had the most enjoyable run that I can remember. Runners high, in the zone not sure which but It felt easy and I finished my run easily, my legs and body felt great, my mind was less racy. For that reason I arrived at this page because I wanted to make sure it wasnt a coincidence and that breathing through my nose can have a big impact to my performance. I will keep practicing this type of breathing

  • Thanks so much for this article!! I know diaghram breathing very well as I’ve been a trained singer for 27 years and a yogi for 20. But I have never committed to applying this to running! I will start. A question for you: do you listen to music as you run or solely focus on breath. If you do, what music do you listen to?

  • Respiration en cours d'exécution
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