Breathing...how do you do it!!! (Read 1216 times)

Since I started running recently, I have always breathed through my mouth.  I just did what came naturally and didn't think too much about it.  Then, while browsing Youtube, I came across some athletics chap telling me I should breathe in through my nose and out through my mouth.

 

If you're remotely serious about learning something, I would not necessarily listen to what's been said on YouTube.  There are some good stuff there; but, just like any other on-line message board posts, any yahoo can come out and pretend they are an expert.  I've seen some TERRIBLE advice being done at YouTube.  Usually, first of all, if you've never heard of the instructor, no matter how great it may look (because then it becomes how well they can video tape vs. how much they actually know), I'd be skeptical.  Then, if the topic was, say, "running" and if the person goes on and on and some minute stuff like what your ankle angle should be or how to breathe through your nose, etc., then I'll question...  Those things are even less important than icing on the cake.  Where is the body of the thing?  Usually, those who post stuff on YouTube are the ones who's got a video camera and likes to shoot videos and interested in some tech stuff.  I can name a few GREAT coaches, knowledgable as hell, who don't even deal with internet; let alone posting some stuff at YouTube.  Does that mean they don't know about running?

That being said, there had been some interesting articles written about nose breathing.  I guess there are some native American people who advocate breathing through nose and it's supposed to be better for you and more efficient.  You can probably google through and find something.  Apparently they close their mouth with duct-tape at night to encourage nose breathing; or hold some water in their mouth while running to force themselves NOT to breathe through their mouth.  Now, having worked at Breathe Right Nasal Strip, there are a few things to be said about nose breathing, particularly at night, which I won't go too deeply into.  It does make sense to emphasize it while running in the winter because it warms up cold air better when it goes through nose (you will be very aware of nose hair when you do that though! ;o)).  But, when it comes to breathing, I tend to agree with what Arthur Lydiard (or it could have been Marty Liquori who said that); one was, when asked "What do you think about breathing?"  He said, "I strongly urge you to do it."  Or another answer was; "If you can breathe through your ears, do it," meaning, you'll need a lot of oxygen, use whatever you can to get as much as you can into your system.

Now in regards to Breathe Right, I know some people are quie skeptical about it (I don't work for them any more by the way).  They have a clinical study done and they found out that, while performing at the same intensity of exercise, if you wear BR, you can perform it at slightly less Heart Rate.  This does not necessarily mean you can run faster; may possibly mean that you can recover better.  One of the best ways to find out if it works or not is to put it on and go for a run.  A half way into the run, take it off and see how you feel.  I remember right before Sydney Olympics, I contacted Regina Jacobs, at the time a prime female distance runner in the country.  When I talked to her on the phone, she said that she had some problem with her nose before but that had been surgically corrected and didn't think any need of it.  I told her that I'd send some sample anyways.  In less than a week later, I got a call from her and she said she was absolutely amazed how much difference it actually made!  As you know, Paula Radcliffe always wear it but she doesn't get paid by them.  They approached her but she turned down the offer.  She said, if she likes it, she'd use it but didn't want to be in a position where she would HAVE TO wear it.  She still wears it and that tells you something.

So, I might have E.I.B...

I so highly doubt you have EIB.  I think almost everybody when stepping out in the cold and take a deep breath, would cough a bit.  I would say, once again, this is a classic case of somebody loving to use a fancy term.  Runners have a tendency to do that--if they have a slight knee discomfort, it's ITBS or Chondromalacia.  If the shin feels tight, it's a compartment syndrome.  If you step on a small rock and hurt on the bottom of the foot, it's Plantar Fasciitis...  John Robinson once said that, if you see someone at the start of a race but couldn't remember who that was, just say, "Hey, how's your injury?"  That'll take care of a conversation for the next 45 minutes!  I think there's a big difference between injury and soreness.  There's a big difference between asthma and coughing.  But surely you can keep that in mind for the next dinner party to talk about.  NYT seems to love that kind of stuff lately.  My suggestion is; when stepping outside in the cold, don't take a deep breath until you get used to it.

Do research on Paul Petzoldt rhythmic breathing.  It was designed for high alpine climbing.  I utilize it on my runs.  The base is to open your mouth and let the natural bouncing of your body during running compress and decompress your lungs with each strike.  The lower lip will bounce a bit acting as a shovel, bringing in fresh air.  It really is a pretty easy process to grasp.  Just let the running do the breathing for you.  I am rarely out of breath even on tempo runs.  On occasion take a deep breath and exhale as if you were releasing old air from your lungs.  When you first start attempting this technique you will naturally "think" about what you are doing.  Soon enough the thinking will stop and it will happen naturally.  Once you figure it out you will notice different rhythms for uphills, downhills, tempos, race pace and so forth.  Good luck. 

 

 

 Nice one, I will try this.

I think I have seem this in action.  Lots of times when I have seen distance running on TV, the runner seems really relaxed around the mouth and the whole lower jaw seems to just bounce and hang.

I have completed a tempo run sine my original post and found that I couldn't use the same technique that I discovered on my easy run.  When running quickly, I simply couldn't get enough air into my body by breathing in solely through my nose.  But I won't draw too many conclusions from the first attempt.

Cheers.