Inhale and exhale rhythmically, maintaining correct running posture helps keep breathing steady, reducing shortness of breath and injuries when running.

Breathe rhythmically

Master of Physicians Nguyen Van Ngan, Department of Respiratory Medicine, Tam Anh General Hospital, Hanoi, said that correct breathing helps reduce shortness of breath and stress on the body. Breathing in a 3:2 rhythm, i.e. 3 steps of inhalation and 2 steps of exhalation, helps balance the pressure on the diaphragm and pelvis when running, reducing the risk of injury and imbalance. In case of high-intensity running, we can switch to a 2:1 breathing pattern, that is, 2 steps of inhalation and one step of exhalation.

Breathe through both nose and mouth

Breathing through the nose helps the air be filtered, moistened and warmed before entering the lungs. This method is very good for your health, especially when running in cold weather, dry or polluted air.

Breathing through the nose can provide enough oxygen when running at a normal speed. However, because the nose's airway structure is much smaller than the mouth, breathing through the nose alone is often not enough to provide oxygen when sprinting or doing high-intensity exercise.

You should breathe through your nose and mouth when running at high intensity to maximize the amount of oxygen inhaled. When running recovery, running at low intensity, try to breathe mainly through your nose.

Diaphragmatic breathing

According to the American Lung Association, instead of breathing quickly and shallowly, the best breathing technique when running is belly breathing or diaphragmatic breathing.

Deep, slow breathing helps expand the entire abdomen, taking in more oxygen than shallow chest breathing. You can practice diaphragmatic breathing or abdominal breathing before running by lying on your back and trying to breathe deeply and slowly, expanding your entire abdomen when inhaling, watching your abdomen rise and your chest stay still. As you become more proficient, gradually increase your breathing time to lengthen your inhalation time.

Maintain correct running posture

To maintain breathability while running, posture is very important. Runners should not bend or lean forward because it can compress the lungs and obstruct the diaphragm, leading to difficulty breathing. Good posture when running is to keep your head in line with your spine and your chest straight.

Run in fresh air

Runners breathe much easier if they breathe fresh air. If you plan to run outdoors in an urban area with polluted air, choose a time of day when traffic is at its lowest. You avoid busy roads, there is less congestion.

Breathe slowly

Uncontrolled breathing can be caused by running too fast. If getting air in is difficult, slow your breathing and relax.

Dr. Ngan advises people with chronic respiratory diseases such as asthma, COPD, that jogging is beneficial for their health but should pay attention to avoiding factors that trigger acute exacerbations of the disease. Specifically, avoid running in cold, dry weather. If running, cover your nose and mouth with a scarf to warm and moisten the air when inhaling. You should run at the time of day when pollen concentrations are lowest, usually in the morning or after the rain.

Source: VNExpress