Breathing Techniques for Runners
BY Dr Nannick Badenhorst (DC)
Chiropractor at Kings Park Medicine Centre
WHY IS IT IMPORTANT TO FOCUS ON YOUR BREATHING?
A good breathing technique has many benefits including increased oxygen intake, increased carbon dioxide release, a boost in fitness and performance, creating a calming effect and it makes for an overall more enjoyable experience.
Before we address breathing, we need to pay special attention to our Posture and Form.
Our posture and form are the first thing to focus on and correct. Then you can shape your breathing around it. Good posture sets the tone for a good run. Good posture includes a straight spine; soft shoulders and the chin up. This helps with increasing lung capacity and activating the relaxed mode of CNS.
The First Steps to Good Breathing Technique:
AWARENESS of your breath
FOCUS on your breathing
CONTROL your breathing
CLEAR your mind
ENTER THE ZONE
Continuous and Consistent Breathing:
Regulated breathing provides a steady stream of oxygen.
Activates the parasympathethic nervous system: helps relax the body, increasing blood flow and oxygen supply.
Nasal Breathing:
Inhale through nose: This filters & humidifies air and stimulates relaxation.
Exhale through mouth: Common for endurance runners and tempo runs/sprints.
Exhale through nose: This is true nasal breathing and is 25% more efficient.
Diaphragmatic Breathing:
Inhale through your diaphragm to expand your belly, not just your chest.
As your exhale, push through the diaphragm into your belly and core.
Draws more air into your lungs.
Helps slow down your breathing even when you’re picking up the pace.
Rhythmical Breathing:
Cadence Breathing
Synch your breaths with your steps
Start by inhaling for 2 steps; then exhaling for 2 steps [2:2 rhythm]
Best to alternate inhale and exhale between right and left foot [3:2 rhythm]
There are many exercised you can do to work on your breathing technique but we will look at two.
EXERCISE 1: Diaphragm Breathing
Step 1 : Lie on your back, pillow behind knees
Step 2 : Relax your shoulders; put one hand on your chest the other on above your belly button.
Step 3 : Inhale through your nose for 2 secs, air passing through belly.
Step 4 : Purse lips and exhale through your mouth for 2 secs.
EXERCISE 2: Equal Breathing [4:3:4]
Step 1 : Sit comfortably and close your eyes.
Step 2 : Breath in and out to relax.
Step 3 : Inhale through your nose for 4 secs.
Step 4 : Hold for 3 secs.
Step 5 : Exhale through your nose for 4 secs
*For more information contact Dr Nannick Badenhorst at:
Kings Park Sports Medicine Centre
892 Umgeni Road, Morningside Durban
031 303 3874
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