A step-by-step guide to breathing right while running

If you’re struggling with a stitch or cramps while running, check your breathing pattern. Instead of using your chest, it’s your belly that should be moving up and down while you breathe. Since running takes enough effort already, breathing the right way will ease the strain and make your run a lot more enjoyable. Here is a step-by-step guide:

1) Use your nose and mouth
Maximise your oxygen intake by using both passageways to breathe. Inhale through your nose and exhale through your mouth. This way your lungs aren’t struggling as much.

2) Use your diaphragm
Chest breathing puts more of a strain on your lungs when you’re running. Instead, use your diaphragm. As you breathe in, your stomach should expand, and your diaphragm should contract as you breathe out.

3) Develop a steady breathing rhythm
Let your footsteps fall in place with your breathing. Developing a breathing rhythm helps to maintain a steady pace while you run. For a relatively easy and comfortable run, try to take two steps when you inhale, and two steps when you exhale. Don’t get too caught up in this, as your footsteps will eventually fall into place as you run.

4) Maintain posture
Keep your shoulders back and your head up as you run. Good posture helps to maintain healthy oxygen intake.

5) Be consistent
Most importantly, keep at it. Training yourself in your breathing technique as you run is crucial to maintaining a healthy performance for any sport or physical activity.

Source: femina.in