How to Control Breathing While Running

Don't forget to breathe: This may be the number one piece of advice professional trainers give their athletes. Learning to control your breathing while running doesn't require an expensive trainer or special equipment, however. You can start using techniques to help your breath and your overall running performance during your next run.

Instructions

Difficulty: Easy

Things You’ll Need:

• Running shoes

1. Breathe in and out through your mouth. This may be the most effective way for most runners to take in more air as they run, as opposed to breathing through the nose. The act of breathing through your mouth will encourage your facial muscles to relax and therefore create a more relaxed composure.
2. Let your jaw drop open slightly so that your lips are parted, creating a "dead fish" expression.
3. Take short and shallow breaths. These should be comfortable and not forced. An occasional deep breath is all right, but should not be the norm for maintaining breath control during running.
4. Breath from your belly or diaphragm, not your chest. Try lying on your back and watching your stomach as you breath. If you are breathing correctly, it should rise and fall with each breath, while your chest remains relatively motionless. Keep this feeling with you as you run.
5. See the benefits of belly breathing in both your control of breath and your abdominal muscles. With conscientious belly breathing, your muscles will be performing an isometric contraction which, over time, may result in a flatter, more toned mid-section.
6. Check to see what your natural breathing pattern is by counting your steps as you run. Some runners may find they breathe in for two steps and out for two steps while others may take three steps before the next breath. Whatever your pattern is, keep it regular and use your steps to monitor your breathing rate.
7. Use your ears to control your breathing. If you can hear yourself breathing heavily while running at an easy or moderate pace, you are running too quickly for your condition. Practice slowing down your breathing while running out a slower pace before challenging yourself with faster strides.

Tips & Warnings

• People with known heart or lung problems should consult with their physician before beginning any running training program. Your doctor may have specific requirements for the kind of breathing techniques you may use as well as the amount of exertion your exercise program should require.

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