Running & Breathing

21Gunss
21Gunss Posts: 9
edited November 8 in Fitness and Exercise
Ok, I had some fantastic replies to my post yesterday on running with friends/music so I'm going to try it again to get some responses about breathing while running. This is my biggest struggle when I run. One of the tips I got was that if I felt I was gasping for breath I was running to fast. When I started I started slow and it worked. I was able to breath without gasping which led me to actually sticking with it! I've been running for about 3 or 4 months now and I am getting better and stronger. I'm trying to breath deeply in through my nose and out through my mouth, but this takes a lot of concentration and sometimes I get the feeling like I WANT to gasp for breath. Is this natural and will it ever go away? Its sort of scary to be honest. I don't think I'm going too fast either. Thanks for your thoughts.

Replies

  • sjaplo
    sjaplo Posts: 974 Member
    I mouth breath - do what's comfortable. Also check out Runnersworld.com and do a search for breathing.

    cheers
  • LoneWolfRunner
    LoneWolfRunner Posts: 1,160 Member
    I mostly breathe out of my mouth... I just do what comes easy and natural for me....
  • goanothermile
    goanothermile Posts: 98 Member
    If you are gasping, then you're heart rate is too high. You need to slow down.

    Go with what is comfortable. Don't overthink it.

    I believe that I inhale and exhale using BOTH my nose and mouth.
  • SonicDeathMonkey80
    SonicDeathMonkey80 Posts: 4,489 Member
    Just breathe. Your body does a good job of it without you needing to think. If you were being chased I'm pretty sure you wouldn't really care about a nonsense breathing pattern.
  • hermann341
    hermann341 Posts: 443 Member
    Mostly breath through the mouth, but I can also do the in through mouth & nose, and out through the mouth thing. Lungs fill a little more rapidly that way, and helps prevent side stitches.
  • alikonda
    alikonda Posts: 2,358 Member
    I breathe through my mouth (nose always feels too constricted while running) - in for 2 steps, out for 3. I find that concentrating on my breathing rhythm is very helpful (helps stop/prevent cramps!) but I do sound a bit like a pregnant lady doing lamaze exercises when I get tired! :lol:
  • littlekitty3
    littlekitty3 Posts: 265 Member
    Find a rhythm and stick to it. Like breathe in 2 steps and breathe out 2 steps or something. Also practice breathing in through your nose every once in a while.
    Obviously if you are gasping slow your pace down.
  • Azdak
    Azdak Posts: 8,281 Member
    At some point of exertion, you cannot take enough air at a fast enough rate without breathing through nose AND mouth. There is no benefit to breathing in through the nose only. There is sometimes a benefit to breathing rhythmically (the pace strategies that have been described), that is NOT because it enhances actual breathing. It is because it helps you maintain a relaxed face and upper body, thus improving form and movement economy. But, ultimately, your job is to maximize ventilation however you can
  • ekat120
    ekat120 Posts: 407 Member
    Mouth breather here (only when I run!). In for 3-4 steps and out for 3-4 steps depending on how hard I'm running.
  • WRENxxx
    WRENxxx Posts: 11 Member
    If you are just running to log miles and not doing sprint/interval/race pace drills, then I always suggest running at a pace that you can maintain a conversation. And if you are pushing yourself, there is a good chance that you just won't be able to do the nose/mouth breathing. Don't fret it too much. Gasping for air is something different though and you should definitely slow down if that's happening. Keep at it!
  • yoovie
    yoovie Posts: 17,121 Member
    Your respiratory conditioning improves with time and practice. Youll get there if you go there.
  • yoovie
    yoovie Posts: 17,121 Member
    I would also suggest running at a pace where conversation isnt possible, but a word in between here and there is good.
  • SonicDeathMonkey80
    SonicDeathMonkey80 Posts: 4,489 Member
    yoovie wrote: »
    I would also suggest running at a pace where conversation isnt possible, but a word in between here and there is good.

    During a race/speedwork effort, yes. Otherwise, no.

  • throoper
    throoper Posts: 351 Member
    Yeah I breathe through my mouth too. I'd just do whatever's comfortable - no need to overthink it :)
  • DavidMartinez2
    DavidMartinez2 Posts: 840 Member
    There is an entire book on breathing properly (Running on Air) that teaches you the benefits of exhaling on every third foot strike and how mouth breathing is bad. I tried it twice and about hyperventilated myself the second time. As pretty much everyone has told you, do what is comfortable for you.
  • veganbettie
    veganbettie Posts: 701 Member
    i mouth breathe....and i have a pattern i focus on...it sort of sounds like the cliché woman in labor breathing, it's sort of embarrassing, but it works for me, and I've gotten quieter as time goes on....

    I also try to exhale when my left foot strikes...it just helps me focus on something else really.
  • veganbettie
    veganbettie Posts: 701 Member
    alikonda wrote: »
    I breathe through my mouth (nose always feels too constricted while running) - in for 2 steps, out for 3. I find that concentrating on my breathing rhythm is very helpful (helps stop/prevent cramps!) but I do sound a bit like a pregnant lady doing lamaze exercises when I get tired! :lol:

    OH MY GOSH went back to read and I'm so glad i'm not the only one!!! HA!!!

  • yoovie
    yoovie Posts: 17,121 Member
    SonicDeathMonkey80 wrote: »
    yoovie wrote: »
    I would also suggest running at a pace where conversation isnt possible, but a word in between here and there is good.

    During a race/speedwork effort, yes. Otherwise, no.

    agreed.

  • Chantlol
    Chantlol Posts: 4 Member
    Well you're doing better than me lol I like to sing while I run which doesn't last very long because I stop breathing lol .
  • mbaker566
    mbaker566 Posts: 11,233 Member
    my nose is usually stuffy so i breathe thru my mouth

    gasping, though, i would say you need to slow down till you can breath easier. They say keep it at a conversational pace but I don't know if I've ever really run at that speed. I can usually force some words out on my exhale
  • Hornsby
    Hornsby Posts: 10,322 Member
    in through the nose, out through the mouth helps ME keep my heart rate down. I really have to focus on it though. That's not to say I always do that though. Sometimes it's just "However I can get air in there".
  • rsclause
    rsclause Posts: 3,103 Member
    Don't do anything that restricts air flow or unnatural. If through the mouth get the air in faster or easier, go with it.
  • Azdak
    Azdak Posts: 8,281 Member
    Hornsby wrote: »
    in through the nose, out through the mouth helps ME keep my heart rate down. I really have to focus on it though. That's not to say I always do that though. Sometimes it's just "However I can get air in there".

    See my earlier comment. Ventilation will ultimately be driven by metabolic demand. At low levels of exertion, you can play around with all the "techniques" you want. At some point, however, the body needs as high a volume of air that one can inspire--that means nose, mouth, ears, whatever... (just kidding about the ears).
  • jgnatca
    jgnatca Posts: 14,464 Member
    I used to worry about my breathing during my yoga until my latest teacher explained it so naturally, I don't worry about it any more. He said breathe any way you like that feels natural, and the exception is if a move needs to start with a breathe "in" or "out". I can take as many intermediate in or out breaths I need in between to be natural. No more seeing stars trying to breathe according to instructions.

    Run slower

    If you want to gasp for breath, do it. It's natural, and it's a good thing, and may it never end.
  • meganhalltaylor
    meganhalltaylor Posts: 1 Member
    Breathing in your nose and out your mouth helps calm you while running. I take a breath out of my mouth every once in a while and I've been running forever. Try to keep breathing in your nose and out you mouth it's a smoother breathing rhythm.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    As long as your breathing is relaxed I wouldn't worry about it either way. Do whichever feels natural......there's no wrong away.
  • utahmomof10
    utahmomof10 Posts: 133 Member
    Take it for what it's worth, but breathing has long been my Achilles heel when running, too. In September, I did a duathlon and noticed that one of the other athletes was using a Breathe-Right nasal strip. That intrigued me, but I never got around to actually trying one, until this morning. I can't believe the difference it made!

    I've always felt like I couldn't get enough airflow trying to breathe through my nose when running (ordinarily, it's no problem - just when running and sometimes biking - basically whenever my heart rate really gets going), so I've always had to breathe through my mouth when running, which led to my mouth being dry, which led to me needing to bring a water bottle with me even on 1- or 2-mile runs, which was about how far I could run at a time without struggling with my breathing and having to walk and let my lungs recover.

    This morning, with the nasal strip (I got the 4-point super strength ones), I couldn't believe how much easier it was to breathe. I literally ran 4 miles without any water and my lungs never became an issue - my legs were my handicap this time. I breathed through my nose some and my mouth some, but never got nearly as dry as I usually do and it was just so much easier over all. And I even have had a mild head cold for the last week to boot! I'm totally sold on them!
  • Cranquistador
    Cranquistador Posts: 39,744 Member
    Hopefully the OP figured it out from the advice she got last October.
  • mommarnurse
    mommarnurse Posts: 515 Member
    I have developed into breathing in and out of my nose and mouth together. It works for me
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