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nasal breathing
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When running, inhaling through your nose will increase your oxygen intake and decrease CO2 in your bloodstream. Additionally, it will activate the body's parasympathetic nervous system for greater energy production.
Nasal breathing is ideal for moderate jogging and easy runs, as well as sprinting (although many experienced runners will have their own preferred methods).
Nasal breathing has been shown to improve running economy, decreasing the cost of oxygen when running at a given pace. It can even allow you to go further and faster without fatigue.
mouth breathing
When you run at a slower pace, you can usually breathe only through your nose. But as your running distance and intensity increases, more oxygen will be needed for proper absorption.
Mouth breathing can help you meet your needs by being an efficient way to inhale and exhale, as well as being more comfortable.
Mouth breathing may be easier for runners with a history of asthma or chronic sinus conditions, but it should not be your primary breathing technique. Doing so could lead to elevated stress levels, poor mechanics, and side cramps.
Combined breathing
Running is an excellent cardiovascular workout and can help improve your performance. However, it is essential that you breathe correctly so that your body obtains all the oxygen it needs.
One of the main benefits of breathing correctly while running is that it can reduce injuries such as shin splints and knee pain. To achieve this, focus on your breathing technique and make sure you do it correctly.
Combined breathing is the ideal way to breathe while running, as it increases the absorption of oxygen into your lungs and keeps your heart rate lower. Breathing more slowly allows your body to tolerate carbon dioxide better, leading to increased lung capacity and improved running efficiency.
Tips
Improve your breathing while running by using a rhythmic pattern that involves inhaling for three steps and exhaling for two. This evenly distributes stress on both sides of the body, preventing muscle imbalances and helping you maintain proper posture while running.
