Nose breathing keeps me away from injuries. I simply can’t push to hard, and as a amateur triathlete, I don’t have to. It was hard to start, but since I’ve built some confidence, I can run up to 80% of my hr max with my mouth closed. On easier runs I breath 5/6 (inhale/exhale) or 5/4. Above ~70% of hr max I transition to 5/4, 4/3 or even 3/2. “Oxygen advantage” by Patrick Mckeown is a blast!
As a swimmer, I am very used to mouth breathing but I have always been told that nose breathing is better for running. It’s interesting to hear that there are arguments for both styles, each with their pros and cons. Rhythmic breathing is not something I’ve thought about, but it makes sense given that swimmers tend to focus on bilateral breathing for the same reason (even movement on both sides). I’m curious to try out rhythmic breathing as well.
I'm trying to run a mile but some of it is uphill, last time I ran it in 10:25 and I'm a pretty big guy so I get tired faster. Do you have any tip that would help me run it faster?
I try and do different things with my breathing while I run. Usually, it's in order to try and bring my heartbeat down. I have no idea if I'm being as efficient as possible but it's certainly part of the distraction game to help the time pass.
Another great video Heather :-) For those looking to change the impact leg with breathing - inhale over 3 strides and exhale over 2 strides ... otherwise you won't change the breathing pattern ... takes a while to get used to but I find it works with my aging body! Thanks GTN
I like a 2 in 3 out rhythm for cruising. Just feels like I’m balancing things out nicely and feels very natural. … and please don’t ever feel the need to apologize for any spiritual influences in your life. 😎
4:54 I look forward to giving this breathing drill a try. I enjoy doing the breathing techniques and make it must in all my runs helps centre myself to want to come. I treat breathing like gear shifting. At first use noise breathing in and out, noise (air in) to mouth (air out). Belly breathing while walking warming up (z1). While focus on my breathing i take the time to do fourm check. And use rythmic breathing to match my cadience during intervals. Thanks to GTN, The Running Experince, The Running Channel, helped me stay claim while reaching high speeds. 🤙😊
Super useful and informative video, I liked it. Also, I usually try to breathe through my nose for the first minute of a six-minute period. I believe it was some advice I found online but other than that I breathe through my mouth.
I found the joy of running a week ago and am doing a couch to 5k plan. Im so glad I looked up breathjng. It was such a struggle for me. Currently, I find it much easier to breath in twice throogh the nose and once out through the mouth. I cant push enough out if jy nose for some reason. On my second nasal inhale, is when my belly fills with air. I am going to work on refining this/ improving my technique as i also work on improving my running. I think it likely much easier to do this as a beginer, given thatt its harder to retrain a habit.
I breath mostly through the mouth but have tried what you have highlighted and think with training might play around with it and practise. Thanks for the information.
Interesting. Thanks - I try to nose breath during a longer race to stay aerobic and not burn any “matches”. Please do a segment on breathing during the swim - much harder when your face is underwater 1/2 the time -
This time of year I always have a snotty nose so there isn't really much of a choice but even in the summer I tend to breath through my mouth. I also very often use rhythmic breathing e.g. when going uphill, or if my breathing has gone a bit too fast paced for some reason. I count one-two-three-four (usually not out loud 😄) and I find that great to regulate my breathing and/or my cadence too. I have tried running with music, and using the rhythm from the music, but I cannot get that to work very well and often find that it messes with my running rhythm quite a lot.
I'm starting to like this channel, long time runner but some tendonitis is forcing me to analyze my run gait. I've also recently taken up swimming for joint relief and GTN is coming in handy on that front as well.
Great video and subject. I’ve played around a lot with this particularly when coming back from injury to give me a ‘drill’ to focus on when I could do speed work etc Interesting point about alternating and injuries and as others have pointed out you have to have one even one odd to achieve this me thinks. I’m v injury prone on my right side so going to give it a try. Before I began exercising after decades of being totally innactive (I just worked!) I had very compromised upper chest breathing that was also paradoxical so I’ve had to completely start from scratch. 4 years later and lots of hard work and getting there!
Coming from a swimming background I quickly found myself breathing in time with my cadence. 3 steps in 3 steps out, 2-2 at 5k race pace. Something to think about though is that 3-3 or 2-2 will still cause you to breathe in on the same side because they add up even. You'll want to breathe in for 3 steps and breathe out for 2 steps if you want to alternate legs. Also: mouth and nose at the same time. Need as much air volume as possible!
Again #Heather Always finding important topics to talk about. My opinion is, breathing efficiency is hand to hand with your fitness. In my personal opinion as an age grouper i utilize Nose breathing on my warm ups and I try to concentrate on it as much as I can then, when I progress to my main set I use mouth breathing, but during the main set I force my lungs for 30 seconds to nose breathing ONLY and the run 5 minutes again mouth open. This personal drill has helped me improve on my breathing efficiency. Is just my personal thing it might or might not work for you.
I feel my VO2 has improved with better breathing. We focus on so many other muscles, why not the ones that help us get in more O2. It is part of our fuel intake to feed the muscles! I read Breathing for Warriors by Dr Vranvich & Brian Sabin. Highly recommend it.
This is something that happened naturally, not with any intention, but my breathing pattern correlates directly to my HR zones. In zone 1, I breathe out for 5 steps, in for 3 steps. Zone 2 = out 4, in 2. Zone 3 = out 3, in 2. Zone 4 = out 2, in 2. Zone 5 = out 1, in 1. And I definitely breathe through both mouth and nose, I see absolutely no reason to limit the amount of oxygen I can take in!
That’s interesting and I’m similar. Re the nose and mouth combination, I tend to limit it to nostril breathing when doing breathing exercises when not running as I read somewhere (credible source I hope from what I remember) that give the passage is narrower so almost we have to work harder it helps build lung capacity
You could get a cheap pulse-ox for under $20. Good for the thumb----and it makes it possible to target a certain range for peripheral oxygen saturation (SpO2).
When I find my heart rate creeping up I try to do nose breathing for intake and exhale through mouth. Brings the heart rate down for me.Most of the time though it is mouth breathing using the three stride for exhale and inhale.
I've never heard about breathing patterns before. But I will I try 2 in, 3 out, although I imagine it will be a lot like my dancing: Too much coordination and too little grace.
Kinda hard to maintain these breathing techniques. Especially when I'm out of breath and I just give up and start breathing quickly in and out of the mouth. Tips anyone?
Did you find these breathing techniques helpful?
Can you make a video about asthma and triathlon as i am a asthmatic triathlete and it would be helpful
Super interesting, and will definitely try the exercise!
Pls can you do a video on how to deal with a flared rib as a result of running.
@@naoisefitz1088 I would suggest try Pranayam(Yoga's Breathing part) under good instructor.
2 miles yesterday…more running than walking…getting better. I still need to work on breathing. That’s holding me back.
Nose breathing keeps me away from injuries. I simply can’t push to hard, and as a amateur triathlete, I don’t have to. It was hard to start, but since I’ve built some confidence, I can run up to 80% of my hr max with my mouth closed. On easier runs I breath 5/6 (inhale/exhale) or 5/4. Above ~70% of hr max I transition to 5/4, 4/3 or even 3/2. “Oxygen advantage” by Patrick Mckeown is a blast!
As a swimmer, I am very used to mouth breathing but I have always been told that nose breathing is better for running. It’s interesting to hear that there are arguments for both styles, each with their pros and cons. Rhythmic breathing is not something I’ve thought about, but it makes sense given that swimmers tend to focus on bilateral breathing for the same reason (even movement on both sides). I’m curious to try out rhythmic breathing as well.
Brain: I got this.
Lungs: I’m not so sure.
Muscles: @!!&#?!
Very relatable 😂
@@gtn Lungs: very inflatable
4:45 core exercise
6:22 breathing in time with your strides
I do breathing exercises every morning in the shower and I cannot express how beneficial it was while I completed my first marathon back in May!
I'm trying to run a mile but some of it is uphill, last time I ran it in 10:25 and I'm a pretty big guy so I get tired faster. Do you have any tip that would help me run it faster?
I try and do different things with my breathing while I run. Usually, it's in order to try and bring my heartbeat down. I have no idea if I'm being as efficient as possible but it's certainly part of the distraction game to help the time pass.
Another great video Heather :-) For those looking to change the impact leg with breathing - inhale over 3 strides and exhale over 2 strides ... otherwise you won't change the breathing pattern ... takes a while to get used to but I find it works with my aging body! Thanks GTN
Nice tip, thanks !
I like a 2 in 3 out rhythm for cruising. Just feels like I’m balancing things out nicely and feels very natural.
… and please don’t ever feel the need to apologize for any spiritual influences in your life.
😎
4:54 I look forward to giving this breathing drill a try. I enjoy doing the breathing techniques and make it must in all my runs helps centre myself to want to come. I treat breathing like gear shifting. At first use noise breathing in and out, noise (air in) to mouth (air out). Belly breathing while walking warming up (z1). While focus on my breathing i take the time to do fourm check. And use rythmic breathing to match my cadience during intervals. Thanks to GTN, The Running Experince, The Running Channel, helped me stay claim while reaching high speeds. 🤙😊
Super useful and informative video, I liked it.
Also, I usually try to breathe through my nose for the first minute of a six-minute period. I believe it was some advice I found online but other than that I breathe through my mouth.
I found the joy of running a week ago and am doing a couch to 5k plan.
Im so glad I looked up breathjng. It was such a struggle for me.
Currently, I find it much easier to breath in twice throogh the nose and once out through the mouth.
I cant push enough out if jy nose for some reason.
On my second nasal inhale, is when my belly fills with air.
I am going to work on refining this/ improving my technique as i also work on improving my running.
I think it likely much easier to do this as a beginer, given thatt its harder to retrain a habit.
I breath mostly through the mouth but have tried what you have highlighted and think with training might play around with it and practise. Thanks for the information.
Amazing content. This really helps beginner runners like me!
Interesting. Thanks - I try to nose breath during a longer race to stay aerobic and not burn any “matches”. Please do a segment on breathing during the swim - much harder when your face is underwater 1/2 the time -
This time of year I always have a snotty nose so there isn't really much of a choice but even in the summer I tend to breath through my mouth. I also very often use rhythmic breathing e.g. when going uphill, or if my breathing has gone a bit too fast paced for some reason. I count one-two-three-four (usually not out loud 😄) and I find that great to regulate my breathing and/or my cadence too. I have tried running with music, and using the rhythm from the music, but I cannot get that to work very well and often find that it messes with my running rhythm quite a lot.
I'm starting to like this channel, long time runner but some tendonitis is forcing me to analyze my run gait. I've also recently taken up swimming for joint relief and GTN is coming in handy on that front as well.
Great video and subject. I’ve played around a lot with this particularly when coming back from injury to give me a ‘drill’ to focus on when I could do speed work etc
Interesting point about alternating and injuries and as others have pointed out you have to have one even one odd to achieve this me thinks. I’m v injury prone on my right side so going to give it a try. Before I began exercising after decades of being totally innactive (I just worked!) I had very compromised upper chest breathing that was also paradoxical so I’ve had to completely start from scratch. 4 years later and lots of hard work and getting there!
Coming from a swimming background I quickly found myself breathing in time with my cadence. 3 steps in 3 steps out, 2-2 at 5k race pace.
Something to think about though is that 3-3 or 2-2 will still cause you to breathe in on the same side because they add up even. You'll want to breathe in for 3 steps and breathe out for 2 steps if you want to alternate legs.
Also: mouth and nose at the same time. Need as much air volume as possible!
I find my heart rate tends to stay lower breathing 2 steps in - 3 steps out on anything around 160 or so SPM
Good for you
Again #Heather Always finding important topics to talk about. My opinion is, breathing efficiency is hand to hand with your fitness. In my personal opinion as an age grouper i utilize Nose breathing on my warm ups and I try to concentrate on it as much as I can then, when I progress to my main set I use mouth breathing, but during the main set I force my lungs for 30 seconds to nose breathing ONLY and the run 5 minutes again mouth open. This personal drill has helped me improve on my breathing efficiency. Is just my personal thing it might or might not work for you.
I feel my VO2 has improved with better breathing. We focus on so many other muscles, why not the ones that help us get in more O2. It is part of our fuel intake to feed the muscles! I read Breathing for Warriors by Dr Vranvich & Brian Sabin. Highly recommend it.
This is something that happened naturally, not with any intention, but my breathing pattern correlates directly to my HR zones. In zone 1, I breathe out for 5 steps, in for 3 steps. Zone 2 = out 4, in 2. Zone 3 = out 3, in 2. Zone 4 = out 2, in 2. Zone 5 = out 1, in 1. And I definitely breathe through both mouth and nose, I see absolutely no reason to limit the amount of oxygen I can take in!
That’s interesting and I’m similar. Re the nose and mouth combination, I tend to limit it to nostril breathing when doing breathing exercises when not running as I read somewhere (credible source I hope from what I remember) that give the passage is narrower so almost we have to work harder it helps build lung capacity
You could get a cheap pulse-ox for under $20. Good for the thumb----and it makes it possible to target a certain range for peripheral oxygen saturation (SpO2).
Heather awesomeness.
Typically I do both, anything below aerobic zone and below I do nose breathing whereas I used mouth breathing anything anaerobic zone onwards.
I’m pretty good at a combination mouth/nose breathing or at least I think I am. I’m always open to try new things to gain an edge.
Basically similar to meditation, something that's very beneficial.
Oooohhhhhh woah rhymic breathing on the same side has been my go to gunna have to change that up
When I find my heart rate creeping up I try to do nose breathing for intake and exhale through mouth. Brings the heart rate down for me.Most of the time though it is mouth breathing using the three stride for exhale and inhale.
Start of run 3 in 3 out. Then 2 in 2 out when warmed up!
I run 3 5k's every week and controlling breathing is the most difficult part for me.
Just to touch on the 3 stage breathing. There are warnings for pregnancy, older people 50+ and people with heart conditions.
I breath in through nose and mouth and exhale through mouth only. Two steps inhale and two to exhale. This seems to keep my heart rate under control.
I've never heard about breathing patterns before. But I will I try 2 in, 3 out, although I imagine it will be a lot like my dancing: Too much coordination and too little grace.
Ayla Creek
Nosebreathing and exhale via mouth
Kinda hard to maintain these breathing techniques. Especially when I'm out of breath and I just give up and start breathing quickly in and out of the mouth. Tips anyone?
Marilyne Fort
Strosin Brook
I think I usually use my nose to breathe in and mouth to exhale
In breath every other - nose and mouth. I alternate.
Why has it taken 2 minutes to get to the point!
I stopped watching after 3 minutes. Bye.
Heather is looking skinny. I wonder if breathing caused that!
Nasal