I believe that many people have had the experience of panting and suffocation when running, and these discomforts are easy to make people flinch. When people run, the amount of oxygen needed by the body increases with the increase of running speed. In order to change this situation, it is necessary to speed up the breathing frequency and increase the breathing depth. If the breathing frequency is too high, it will inevitably make the breathing shallow, reduce the ventilation, affect the inhalation of oxygen and the discharge of carbon dioxide, increase the concentration of carbon dioxide in the blood, and reduce the oxygen concentration, thus accelerating the occurrence of fatigue. As long as you master the correct breathing method, you will naturally feel less tired. So, what is the correct way to breathe when running?

(1) There are two ways to breathe when running: one is to breathe only through the nasal cavity, and the other is to breathe in coordination with the nose and mouth. It is most important to breathe correctly, run comfortably and distinguish the stage and speed of running. When the speed is slow, the oxygen demand is small, and only breathing through the nasal cavity can meet the body's oxygen demand. If the temperature is low or running against the wind, you should also breathe through your nose, so that the gas entering your lungs is heated and humidified by nasal hair and nasal mucosa, so as to avoid diseases such as colds caused by inhaling dust and bacteria. When running for a long time or at a high speed, breathing through the nasal cavity is easy to make the respiratory muscles tired, so open your mouth to cooperate with breathing. Inhale and exhale slowly, thin and long, and open your mouth slightly when exhaling to avoid shortness of breath or heaviness. It is best to open your mouth slightly, grind your teeth gently, roll up the tip of your tongue, and press the upper jaw slightly to let air in and out through your teeth. Pay attention to even and rhythmic breathing, exhale short and forcefully, inhale slowly and evenly, and the depth is appropriate.

(2) When running with breathing rhythm and pace, people are generally used to freely adjusting breathing rhythm according to their own needs. In fact, the breathing rhythm should be closely coordinated with the pace. Consciously coordinate the rhythm of the feet and the rhythm of breathing. According to your physical condition and the change of running speed, you can adopt the method of two steps and one breath, two steps and one breath, or three steps and one breath.

(3) Strengthen the expiratory depth, and exhale as much as possible on the premise of inhaling as much as possible. In fact, when running for a long time, only by appropriately increasing the depth of exhalation can we meet the body's demand for oxygen to the maximum extent. When the breathing depth is strengthened, more waste gas generated by the body during exercise metabolism can be discharged, and the negative pressure in the lungs can be increased, so that inhalation is more labor-saving and the inhalation volume can be increased.