“How to breathe? What do you mean? I know how to breathe; I have been doing it all my life!” You might say. Well, have you ever noticed “how” you breathe? Do you breath more with your nose, or your mouth? With your belly or with your chest? What do you mean? Let us take a closer look about this here on Jogging For Beginners.
Last updated: September 8, 2013
Well, take a look at a baby, or young children. How do they breathe?
You see how their belly goes up and down?
Take a good look.
That is the natural way of breathing.
And as you might know; breathing is essential in jogging; the more air, the more oxygen, the less your heart has to work, the better you feel.
We have forgotten over the years how to breath in the right manner. Most of us have to learn that again.
Don’t worry, it is not that hard to learn how to breathe with your belly. You can do the exercise any were.
The thing is, you have to feel your body, feel how your belly moves up and down.
In the beginning you might think; now I am breathing with my stomach, but actually you are not. Habits are not always that easy to change.
Ok, let’s start; put one hand on your breast, the other one on your stomach, like this;
You don’t have to sit like this; you can sit or even stand were ever and how ever you like.
You can do this simple exercise any were and at any time.
You should do it as often as possible; you have to change the way you breathe.
Ok, now notice which hand moves up and down.
Is it the one on your stomach or the one on your chest?
If it’s the one on your stomach; congratulations! If not, well, now that you know it; change it; “breathe” now with your stomach.
Just do it in a normal way, not to fast, not to slow.
Notice how your hand moves up and down on your stomach, breathe now a bit deeper, hold your breath for about 5 sec., then let the air out, for about twice the time, that you were holding it.
Well, if you hold it a bit, the oxygen can be taking up much better.
This is like a relaxation method, you can always use if you are stressed.
If you breathe with your stomach, your lungs will get more air.
Well, the lungs are bigger at the bottom, and smaller on the top so when you breathe with your stomach, you are using your diaphragm, your lungs open up more, and you will fill them with more air.
If you only breathe with your breast, you can’t expand your lungs very much, and you will only fill the top part, which is smaller, with air.
As joggers or runners, we need oxygen, so we need to learn how to fill our lungs with as much air as possible.
Now do this exercise as often as possible.
Check how you breathe while at work, in the movies, at home in front of the TV, while going to sleep, anywhere.
Am I breathing with my stomach or with my breast?
If you notice you are breathing with your breast, don’t worry; just change it.
I promise you, after a while it will become natural again, and you will never have to think about it again.
Now, while you are jogging, breathe normal, or let me say it this way; breath normal and a bit more.
This also has to become a habit.
While jogging, concentrate for a while on your breathing; are you breathing good?
Not to shallow, with your stomach?
The interesting thing is, that you can manipulate your heart rate with the way you breathe; the more oxygen, the lower the heart rate.
Well, the body needs oxygen to function, the more you exercise, the more it needs.
If you don’t have much air in your lungs, at a breath, your heart needs to “pump” more often.
The more air you have, the less it needs to “pump”.
So, if you notice that your heart rate is higher as that you want it, don’t slow down, first check how you are breathing; take a few deep breaths, and soon you will notice that your heart rate will go down, then keep on breathing a bit deeper as you have been doing before.
Now, if this doesn’t work, you have to slow down your pace a bit.
I have found an interesting article that explains the same: Runnersworld.com
And here is a YouTube video that explains it very well also;