1, take a deep breath before running.
Before running, breathe in enough air through your nose, then hold your breath for 5 seconds and then spit it out slowly, so that breathing can make your body enter the best state of exercise.
2. Breathe rhythmically while running.
Rhythmic breathing is difficult to master, but it can coordinate the relationship between exercise and breathing well. Many world champions exercise in this way, such as running three steps to inhale or exhale. If you run fast, you can run two steps at a time and one step at a time. However, if this breathing rhythm makes you feel difficult to breathe, you can take a step every time you inhale or exhale.
Jogging can inhale for 5 seconds and exhale for 5 seconds. When running, the shoulders, wrists, hands and chin are all in a state of tension, and the process of exhaling is the process of relaxation. So when you exhale, shake your hands, shake your shoulders and open your mouth to relieve the pressure on your body.
Step 3 breathe and relax after running
Block the right nostril with the middle finger of the left hand and inhale for 4 seconds. Then hold your breath for another 4 seconds, remove your finger from your right nostril, then exhale slowly and repeat on the other side. Using this breathing method after running 15 minutes can effectively relax and relieve discomfort symptoms. Getting up in the morning also helps to clean the nasal cavity.
Extended data
The benefits of proper breathing
1, which is beneficial to longevity.
People's life span is closely related to cardiopulmonary function. When we inhale to the maximum extent, the exhaled volume is called vital capacity, which is one of the most intuitive indicators for detecting cardiopulmonary function. When you take a deep breath, your chest opens wider and you inhale more oxygen, which makes it more efficient in various organs of your body. People may live a few more years.
2. Auxiliary blood pressure reduction
A study by the National Institutes of Health found that deep breathing less than 10 times per minute can relax and dilate blood vessels and help lower blood pressure. Japan's Jizhi Medical University also obtained the same research results. The researchers pointed out that taking deep breaths three times a day in the morning, middle and evening for 10 minutes helps to lower blood pressure.
Step 3 help sleep
Shi Ming, deputy director of Shanghai Chinese Medicine Insomnia Medical Cooperation Center, told reporters that people with poor sleep are easily upset. By adjusting their breathing, they can help stabilize their mood and help them fall asleep.
4. Prevention and treatment of respiratory diseases
Deep breathing can help patients with chronic bronchitis, asthma, emphysema and other diseases to discharge residual gas, which is helpful for disease recovery. In addition, the lungs of patients with these diseases are inelastic and dilated, which affects their vital capacity. Deep breathing can gradually increase muscle contraction, which is beneficial to the expansion of chest and lungs, enhance the vitality of intercostal muscles, and gradually restore their elasticity and vital capacity, thus achieving the purpose of relieving diseases.
5, decompression and cancer prevention
When people actively adjust the depth and frequency of breathing, they can effectively relax nervous nerves and relieve anxiety, while an open mind and a happy mood are the "natural enemies" of cancer cells.
People's Network-How to breathe when running? Pay attention to keep breathing rhythm when running.
People's Network-Fitness Knowledge: Breathe correctly and prolong life for many years.