Running breathing mouth or nose

Effective breathing technology

The answer is to use your mouth. First, breathing through the mouth can receive more air than breathing through the nose and provide more energy to the body. In addition, breathing through the mouth will relax the facial muscles compared to breathing with the nose, leaving you to relax and Calm state. So when running, the mouth is slightly open and the breathing should be short and shallow, but it is very comfortable. Do not breathe deep and long, do not feel a deliberate breathing.

The oxygen needed to supply muscles during running is the most important. Breathing with your mouth is the most effective way to inhale and exhale oxygen. But does this mean that you must not breathe through your nose? not necessarily.

There is a layer of mucous membrane and nose hair in the nostril, and there are many capillaries. It has warm humidification and a certain cleaning effect on the inhaled air, which can reduce the stimulation of the airway. This is actually a protection for the trachea and lungs. If the winter haze days, nose breathing is relatively better. For people with stuffy nose, it may also try to use the nose to breathe for some time and magically discover that the nose is actually open. (However, this method does not recommend the use of colds, nor should it be used for more intense running training.)

If it is a relaxed run, because the oxygen demand is not high, then the nose can fully cope with breathing. However, as the running distance and intensity increase, the oxygen demand increases, and it is very important to use a combination of oral and nasal breathing methods. Some people use nasal suction mouths. If you feel shortness of breath during running, you may feel that your breath is not sufficient. This may be due to insufficient exhalation, insufficient carbon dioxide excretion, and occupation of the alveoli, limiting the inhalation of oxygen. If you want to increase the amount of breath, use your mouth to exhale, and consciously increase the amount of exhaled gas and exhale time. During the period, it may be appropriate to add inspiration through the mouth, but you should avoid inhaling both your mouth and nose at the same time. If you force a large mouthful of breath, it may cause abdominal pain and suffocation.

In general, if you want to make the most of your breathing, you should avoid the "breast breathing" method. Instead, use the method of "horizontal diaphragm breathing" (or "abdominal breathing").

Chest breathing is a weaker way to breathe. This method is too shallow to maximize the inhalation of oxygen. At the same time, exhaust gas cannot be completely expelled from the lungs during exhalation. This may also be a reason for running suffocates.

Abdominal breathing benefits

Brunei University of England had conducted a study on the relationship between the respiratory muscles of the runners of the marathon runners and the muscles of the legs, and found that the runners who breathe more and more are more burdened by their legs; David, University of California Medical Center, USA Dr. Rose also said, "The deeper the breath, the more lobes that trigger the action, and the better the alveolus exchanges oxygen and carbon dioxide, your muscles will be able to gain sufficient energy to maintain exercise."

As for some runners who may experience flank pain problems, apart from the causes of exercise exceeding the load, it is also related to untrained deep muscles near the diaphragm, resulting in poor ability to contract the diaphragm. Once the exercise intensity increases, It is easy to twitch and cause flank pain.

How to deal with radon

Avoid rancidity. First of all, you should use low-fiber foods before the competition. For example: millet porridge, bread, tomatoes, potatoes, grapes, grapefruit, etc.; second warm-up, stretch the body and relax.

In the race, you must face calmly and you should calmly face it. Since hernia is caused by the spasm of the respiratory muscles (intercostal muscles and diaphragmatic muscles), stretching and relaxing the diaphragm muscles can be relieved for some time. You can try to cross your hands, palms up above your head, take a deep breath and continue for half a minute. Another method is to use abdominal breathing in the opposite way, that is, when the inspiratory contraction of the stomach, exhale when the stomach bulge, and other pain to ease a little deeper breath.

Breathing precautions during winter running

Arrange your time rationally. The temperature of the ground before the winter sunrise is low, and the content of pollutants such as carbon monoxide and carbon dioxide released in the morning air is relatively high, so try to avoid running during this time. When the sun shines during the day, the surface heats up and the haze is brought to high altitude, so you can choose to run in the afternoon or evening hours.

Some people will wear masks to go out for running in smog days. This is suitable for running at normal speed, but it is not suitable for training with higher intensity, because masks will increase breathing resistance and cannot meet the requirements of deep breathing.

If the weather is cold and the rhythm of running is too fast, cramps may occur. Try to do some warm-up exercises first. If a large amount of cold air enters the trachea and throat in the winter, it can easily cause discomforts such as cough, bronchitis, and abdominal pain. Therefore, you can use the nose to breathe while warming up. Slowly after running for a while until your heart rate returns to normal.