Everyone may have had this experience when running. Breathing is not well regulated, you will be panting after running for a few steps, and then you will be a little breathless after running for a few steps with your teeth clenched. Although running is a popular fitness method for many people, the above discomfort often makes people back down. Actually, running is not difficult. As long as you master the correct breathing method, you will naturally feel less tired. So, how do you adjust your breathing when running?

There are two ways to breathe when running: one is to breathe only through the nose, and the other is to breathe with the nose and mouth. If you want to run comfortably, it is most important to distinguish the stage and speed of running. At the beginning of running, or when the speed is slow, the oxygen demand is small, and only breathing through the nose can meet the oxygen demand. If the temperature is low or you run against the wind, you should breathe through your nose, so that the gas entering your lungs can be heated and humidified by nose hair and nasal mucosa, so as to avoid diseases such as cough, tracheitis, abdominal pain (people often say) and stomach cold caused by inhaling dust and bacteria. When running for a long time or at a high speed, it is difficult for nasal breathing to meet the body's need for oxygen. If you only breathe through the nose, it is easy to make the respiratory muscles tired. At this time, open your mouth to cooperate with breathing and relieve the pressure on the respiratory muscles. Of course, it is not good to open your mouth completely. It is best to open your mouth slightly, grind your teeth gently, roll up the tip of your tongue, and gently press your palate 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.

When running with the rhythm of breathing and pace, people are generally used to freely adjusting the rhythm of breathing according to their own needs. In fact, the rhythm of breathing should be closely coordinated with the pace. Usually, the breathing rhythm of jogging is to breathe every 2 ~ 3 steps and inhale every 2 ~ 3 steps, so as to keep breathing evenly and at the same depth, so that you will feel very light when running. With the increase of distance, the fatigue of the body is gradually obvious. At this time, it is necessary to slow down or stop for two steps to adjust the breathing rhythm.

Many people don't pay attention to the depth of breathing when running, so they will have shortness of breath after long-term exercise, which will lead to chest tightness and difficulty breathing. Although some people pay attention to deep inhalation, they often ignore the depth of exhalation. 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 depth is enhanced, more waste gas can be discharged, and the negative pressure in the lungs can be increased, so that the inhalation is more labor-saving and the inhalation volume can be increased.