breathing

If you haven't learnt how to breathe yet, please contact the Guiness Book of Records. J "Macca"
<[email hidden]> wrote in message "]news:[email hidden]...

Quoted message said:

Any advice on how to breath whilst running?

"Macca" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Any advice on how to breath whilst running?

Macca:

Have read many articles on breathing on the run over the years, but not recently. You might find
sections in the major running references, e.g. page 435, "The New Competitive Runner's Handbook",
Glover and Schuder, Penguin, 1988.

Generally, for runs sufficiently difficult to improve CV fitness, you end up breathing through the
mouth, not just through the nose. On long trail rambles, I start off with nasal breathing and
eventually change to mouth. Some runners remember to notice their breathing cadence and relate its
phase to that of their stride. Perhaps you could compare it to breathing while doing the crawl in a
pool, though breathing while running certainly allows more flexibility. At a given pace, you might
exhale on every or every other right footstrike. For climbing a hill or fast spurts, runners and
cyclists often learn to emphasize diaphragmatic or belly breathing to improve efficiency and
maintain form. Runners World authors, Sheehan? or Henderson? extolled the benefits. Breathing focus
can certainly help you stay relaxed with tired. Yoga instructors put a lot of emphasis on
diaphragmatic breathing as part of relaxation, meditation and wellness in general. I can imagine a
performance athlete under great pressure focusing on even breathing to avoid tension, panic and
inefficiency, especially at the start of a big race. A long time ago, one author suggested the value
of always exhaling on the right footstrike or left footstrike to compensate for anatomical
asymmetries that lead to leg soreness on one side or the other. Just notice the default and change
it, to compensate.

It's the same as when you're crapping. Hard and labored. Shouldn't your mom have taught you
this stuff?

I am all for it.

Macca said:

Any advice on how to breath whilst running?

In article said:

Any advice on how to breath whilst running?

You will need to breathe through your mouth for any substantialy level of exertion.

My usual breathing patterns are as follows: for training runs, I breathe in for three strides, and
out for three strides. At a stride rate of 180 strides per minute, this means I inhale once every
two seconds. This is a "3-3" breathing rhythm. This is a good way for me to check that I'm on pace
-- if I can't maintain this, it usually means I'm going too fast for a training run.

When I'm doing speed work or racing, I breath in for two steps and out for two, the "2-2"
breathing rhythm.

You should rarely need to breathe faster than 2-2, if you do, it may mean you're either overstriding
(take shorter strides in this case) or simply very tired, but if you do breath faster, use 2-1
(inhale every three steps). Don't do 1-1 (inhale every 1 step), this will tend to disrupt your
running rhythm.

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

[[ This message was both posted and mailed: see the "To," "Cc," and "Newsgroups" headers for
details. ]]

In article <[email hidden]>, Macca

Quoted message said:

Any advice on how to breath whilst running?

Folklore on Breathing: Addressing Myself With Gratitude to Oxygen
c.2001 Austin "Ozzie" Gontang, Ph.D.

The follow are my thoughts to myself. They just so happened to be stimulated by the words of others
on this topic of Breathing.

My Assumptions on breathing:

1. During each breathing cycle (inhalation/exhalation) I am filling my lungs to the maximum
capacity I can and then emptying my lungs to the greatest amount I can - all without any undue
stress or strain on my breathing. Maximum volume exchange no matter what the frequency of
inhalation/exhalation in relation to my steps.

1a. My steps become the metronome for my breathing.

1b. It's not a matter of getting air in. It's a matter of getting all the air out. People in panic
attacks and sobbing uncontrollably are so focused on gasping air in that they are not able to
get enough air out to relax a breath of air in.

2. I have found that exhaling to the maximum I can without discomfort creates in my mind's eye a
vacuum so that inhaling becomes minimal effort as I am taking advantage of air pressure (psi)
and a contracting diaphragm. Seldom, if ever is my inhalation greater than my exhalation. GAPO
Principle: Get it all out/relax in for as long as comfortable.

2a. I always focus on the exhalation and relax on the inhalation. Once I get all the air out, it's
easy to get max inhale in one or two steps. Since I am running in an ocean of air as opposed to
water, I can relax and take an inhalation in 4, 5, 6, 7, or 8 steps depending on my running
intensity.

2b. On exhalation I use a slight pursed lip: like blowing out a candle but just to make the
wick flicker.

3. I equate my air intake as the delivery system to bring more oxygen to my blood and then muscles
and brain so that I experience minimal oxygen debt.

3a. I am using the minimal cycle of breathing to get the oxygen I need to my running body. At a
slower speed, a longer cycle. At a faster speed, a shorter cycle.

4. What would be hyperventilating at a 2-2 or 1-1 pattern on level ground at a 10 minute pace for a
well trained athlete used to a 4-4 or 8-4 pattern would maintain status quo and diminish oxygen
debt running up the steps at Pike's Peak steps with a 3000 foot elevation in about a
mile.

5. My idea is to deliver the air I need with minimal effort. The reason I practice the various
patterns is to keep my mind calm, knowing I can always increase the amount of oxygen to my
system by increasing the breathing cycles while maintaining the same cadence.

6. When speeding up, I maintain the same cadence (meaning I have to bring my leg thought the stride
cycle faster to get it down to maintain the cadence). I will adjust my breath to a shortened
cycle of exhalation/inhalation in preparing for the energy expenditure, meaning need for more
oxygen. Through playing with the breathing patterns I can take the cycle from a 3out/2in, to a
2out/2in, to a 2out/1in, to a 1out/1in. I am in control. I start my shortened breath cycle
before and in anticipation of the increased expenditure of energy.

7. When coming off a high exertion phase of breathing I reverse the process as the intensity
diminishes (crested the hill or slowing the surge back to normal running pace). I'll stay at
1out/1in to get back faster to status quo rather. Then I'll go to 2out/1in the 2out/2in, then
3out/2in, then 3out/3in, and then back to my regular 4out/4in. Get as much oxygen rich blood to
the muscles and bathe the brain in oxygen to keep in calm and diminish any anxiety that might
cause unnecessary muscle tension in parts of the running body.

8. As a musician for years, I know rhythm. My steps and my breath create my own music. The more
calm I am, the further or faster I can go with the least amount of unnecessary expended energy.
GAPO Principle: Running is a Dance. You can do it gracefully or clumsily. Go for the grace!

9. I keep playing with breath. I've done rapid breathing for 2 to 3 hours at a time while laying
down to create a trance state a la Stanislav Grof's non-ordinary states of consciousness.
Because of all my running and breathing training over the years, my endurance continued through
the moments of fear, anxiety, and panic. I didn't black out, I didn't faint, I just kept
breathing. More often than not, only after the experience did the emotions well up.

10. I've played with all the breathing patterns so that I don't have to think about them when I run.
GAPO: When the lesson is learned, there is no need to talk about it.

Macca said:

Any advice on how to breath whilst running?

I buy the largest cigar that I can find and this forces me to do all my breathing through my nose.

When I go to run a race, I don't use the cigar and this allows me to get twice as much air.

I have never lost a race since I began using this method.

--
Lewis.

tinyurl.comr3r6Open ↗ .........................

*******************************

"Macca" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Any advice on how to breath whilst running?

So this dork responds like this is a real thread (and if it is he should've checked the faqs first)
what morons...

Bill said:

"Macca" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Any advice on how to breath whilst running?

Macca:

Have read many articles on breathing on the run over the years, but not recently. You might find
sections in the major running references, e.g. page 435, "The New Competitive Runner's Handbook",
Glover and Schuder, Penguin, 1988.

Generally, for runs sufficiently difficult to improve CV fitness, you end up breathing through the
mouth, not just through the nose. On long trail rambles, I start off with nasal breathing and
eventually change to mouth. Some runners remember to notice their breathing cadence and relate its
phase to that of their stride. Perhaps you could compare it to breathing while doing the crawl in a
pool, though breathing while running certainly allows more flexibility. At a given pace, you might
exhale on every or every other right footstrike. For climbing a hill or fast spurts, runners and
cyclists often learn to emphasize diaphragmatic or belly breathing to improve efficiency and
maintain form. Runners World authors, Sheehan? or Henderson? extolled the benefits. Breathing focus
can certainly help you stay relaxed with tired. Yoga instructors put a lot of emphasis on
diaphragmatic breathing as part of relaxation, meditation and wellness in general. I can imagine a
performance athlete under great pressure focusing on even breathing to avoid tension, panic and
inefficiency, especially at the start of a big race. A long time ago, one author suggested the
value of always exhaling on the right footstrike or left footstrike to compensate for anatomical
asymmetries that lead to leg soreness on one side or the other. Just notice the default and change
it, to compensate.

Donovan Rebbechi <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

In article said:

Any advice on how to breath whilst running?

You will need to breathe through your mouth for any substantialy level of exertion.

My usual breathing patterns are as follows: for training runs, I breathe in for three strides, and
out for three strides. At a stride rate of 180 strides per minute, this means I inhale once every
two seconds. This is a "3-3" breathing rhythm. This is a good way for me to check that I'm on pace
-- if I can't maintain this, it usually means I'm going too fast for a training run.

I wish I can will be at your level of fitness. I breath once every 4 strides when I am going slow
and once every 3 strides when I am going "fast".

[deleted]

Lewis Campbell said:

I buy the largest cigar that I can find and this forces me to do all my breathing through my nose.

When I go to run a race, I don't use the cigar and this allows me to get twice as much air.

I have never lost a race since I began using this method.

It works for Monika Lewinsky too. However, I fail to see how inserting a cigar in your rectum makes
you run faster.

In article said:

Donovan Rebbechi <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

In article said:

Any advice on how to breath whilst running?

You will need to breathe through your mouth for any substantialy level of exertion.

My usual breathing patterns are as follows: for training runs, I breathe in for three strides,
and out for three strides. At a stride rate of 180 strides per minute, this means I inhale once
every two seconds. This is a "3-3" breathing rhythm. This is a good way for me to check that I'm
on pace -- if I can't maintain this, it usually means I'm going too fast for a training run.

I wish I can will be at your level of fitness. I breath once every 4 strides when I am going slow
and once every 3 strides when I am going "fast".

What about if you go slower ? Or more to the point, how slow do you mean ?

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

[[ This message was both posted and mailed: see the "To," "Cc," and "Newsgroups" headers for
details. ]]

In article <[email hidden]>, ElfHunter

Quoted message said:

Donovan Rebbechi <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

In article said:

Any advice on how to breath whilst running?

You will need to breathe through your mouth for any substantialy level of exertion.

My usual breathing patterns are as follows: for training runs, I breathe in for three strides,
and out for three strides. At a stride rate of 180 strides per minute, this means I inhale once
every two seconds. This is a "3-3" breathing rhythm. This is a good way for me to check that I'm
on pace -- if I can't maintain this, it usually means I'm going too fast for a training run.

I wish I can will be at your level of fitness. I breath once every 4 strides when I am going slow
and once every 3 strides when I am going "fast".

[deleted]

Elf,

Does once every 4 strides mean one cycle of air every 8 steps? If so that could be 4 in/4 out, or 5
out/2 in, or 6 out/2 in.

A 3 stride cycle would be one cycle of air every 6 steps: which usually is a 3 out / 3 in, or a 4
out/ 2 in.

Usually as Donovan inquired, when going fast the breathing can go to 2 out/2 in; and from there to 2
cycles of breath for every 3 stride which would be 2 out/ 1 in .

For me it about getting the same amount of air out and back in no matter if it's a 4 out/4 in, or a
2 out/ 1 in.

In health and on the run, Ozzie Gontang Maintainer - rec.running FAQ Director, San Diego Marathon
Clinic, est. 1975

Mindful Running: mindfulness.commr.aspOpen ↗ faqs.orgrunning faqOpen ↗

inhale exhale inhale exhale

Quoted message said:

inhale exhale inhale exhale

You just HAD to know that these responses were coming!

Ozzie Gontang <[email hidden]> wrote in message
news:<[email hidden]>...

Quoted message said:

[[ This message was both posted and mailed: see the "To," "Cc," and "Newsgroups" headers for
details. ]]

In article <[email hidden]>, ElfHunter

Quoted message said:

Donovan Rebbechi <[email hidden]> wrote in message
news:<[email hidden]>...

Quoted message said:

In article <[email hidden]>, Macca wrote:
> Any advice on how to breath whilst running?

You will need to breathe through your mouth for any substantialy level of exertion.

My usual breathing patterns are as follows: for training runs, I breathe in for three strides,
and out for three strides. At a stride rate of 180 strides per minute, this means I inhale
once every two seconds. This is a "3-3" breathing rhythm. This is a good way for me to check
that I'm on pace -- if I can't maintain this, it usually means I'm going too fast for a
training run.

I wish I can will be at your level of fitness. I breath once every 4 strides when I am going
slow and once every 3 strides when I am going "fast".

[deleted]

Elf,

Does once every 4 strides mean one cycle of air every 8 steps? If so that could be 4 in/4 out, or
5 out/2 in, or 6 out/2 in.

I thought a stride was a step. If I was wrong I apologize for the confusion. I need a breath of
air every 4 steps or 3 steps. Even though I have been running for more than a year, I am still not
good shape.

Quoted message said:

A 3 stride cycle would be one cycle of air every 6 steps: which usually is a 3 out / 3 in, or a 4
out/ 2 in.

Usually as Donovan inquired, when going fast the breathing can go to 2 out/2 in; and from there to
2 cycles of breath for every 3 stride which would be 2 out/ 1 in .

For me it about getting the same amount of air out and back in no matter if it's a 4 out/4 in, or
a 2 out/ 1 in.

I usually do 2 in and 1 out. The out is a fast exhale. I wonder if I do this because of my Karate
training from years ago.... (A sharp exhale and an momentary tightening of your muscles at the end
of your exhale is how you convey impact to your target.) Since I am not in good shape, I try to
minimize the effort I spend on breathing, I usually just breathe by moving my abs. I rarely breathe
by moving my ribs running or not.

Quoted message said:

In health and on the run, Ozzie Gontang Maintainer - rec.running FAQ Director, San Diego Marathon
Clinic, est. 1975

Mindful Running: mindfulness.commr.aspOpen ↗ faqs.orgrunning faqOpen ↗

Macca said:

Any advice on how to breath whilst running?

I find that through my nose is best, then further into the race additional air can be taken in by
breathing through your mouth and nose simultaneously. As you sprint to the end it is useful to
develop the technique of berathing through your [censored] as well.

Donovan Rebbechi <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

In article said:

Donovan Rebbechi <[email hidden]> wrote in message
news:<[email hidden]>...

Quoted message said:

In article <[email hidden]>, Macca wrote:
> Any advice on how to breath whilst running?

You will need to breathe through your mouth for any substantialy level of exertion.

My usual breathing patterns are as follows: for training runs, I breathe in for three strides,
and out for three strides. At a stride rate of 180 strides per minute, this means I inhale
once every two seconds. This is a "3-3" breathing rhythm. This is a good way for me to check
that I'm on pace -- if I can't maintain this, it usually means I'm going too fast for a
training run.

I wish I can will be at your level of fitness. I breath once every 4 strides when I am going
slow and once every 3 strides when I am going "fast".

What about if you go slower ? Or more to the point, how slow do you mean ?

If I want to maintain 1 breath every 4 steps I have to go as slow as a 12 min mile. I don't really
want to go that slow. If I maintain my preferred cruising speed of 10 min mile I move into a 1
breath every 3 step breathing pattern after the first 1 or 2 miles. I don't feel labored breathing
this way. Maybe it is just me. It could also be that the breathing pattern of people at my level of
fitness is very different from people who can maintain a pace of 7 min mile.

Quoted message said:

Cheers,