Running should be breathing with your mouth closed, right? What should I do if I'm not angry enough sometimes? What is the correct method? When people are running, the oxygen demand of human 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. However, there is a certain limit to the acceleration of respiratory rate, and the most effective range is generally 35 ~ 40 times per minute. If the maximum number of breaths per minute is 60, and the average breath is once per second, 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 decrease the concentration of oxygen.
Pay attention to the even breathing rhythm. When running, consciously coordinate the rhythm of your feet and the rhythm of breathing. Generally speaking, according to your physical condition and running speed, you can take two steps, two steps, or three steps. When breathing rhythm adapts to running rhythm and becomes a habit, shortness of breath and rhythm disorder can be avoided, which is very beneficial to deepening breathing depth. At the same time, it can also reduce the fatigue of respiratory muscles and reduce the adverse reactions caused by "pole" when running.
Breathe in through your nose while running. Breathing through the nose and running rhythm can meet the oxygen demand in the body. With the increase of running distance and intensity, the demand for oxygen increases, and the breathing mode of mouth and nose should be changed. Inhale and exhale slowly, thin and long, and open your mouth slightly when exhaling, so as to avoid quick breathing or big breathing. Shortness of breath and poor sense of breathing during running are due to insufficient exhalation and insufficient discharge of carbon dioxide, which occupies alveoli and limits the inhalation of oxygen. If you want to increase the expiratory volume, you must exhale through your mouth and consciously increase the expiratory volume and time.
The main purpose of breathing is to provide the oxygen demand of the human body and eliminate the excess waste gas in the body. The human body is quiet.
At rest, you breathe about 10 to 12 times per minute, and the amount of each breath (tidal volume) is about 500ml, that is,
When the human body is quiet, it breathes about 5 to 6 liters per minute. Although more and more oxygen is inhaled into the body every minute,
Up to 1000 to 1200ml, but 70 kg adults use only about 300ml of oxygen per minute. The human body is the most
The amount of air exchange during heavy exercise can reach 100 liter per minute (about 20 times of that at rest), but it is the largest in the human body.
The maximum oxygen uptake is only 3000 ml per minute. This respiratory exchange capacity is increased.
However, the phenomenon of decreased oxygen utilization seems to indicate that breathing is not the main performance of human endurance exercise.
To limit these factors.
Although the oxygen exchange capacity of breathing (external breathing) is greater than that of body tissue (internal breathing), the oxygen exchange capacity of breathing (external breathing) is higher than that of body tissue (internal breathing)
But for the respiratory and circulatory system, whether it is gas exchange in the lungs, heart rate, cardiac output per stroke,
Neither blood flow distribution nor venous return is a physiological variable that consciousness can control.
Only the way of breathing during exercise is the physiological reaction of exercise, which can be controlled by consciousness, so we should understand it correctly.
The concept of correct breathing during running is also very helpful knowledge of exercise physiology.
1. Running speed and breath exchange ability
It is often suggested that "2 breaths/kloc-0 breaths/run", "2 breaths and 2 breaths" or other rhythms should be used to adjust the pace.
The concept of respiratory frequency (times). This principled statement, regardless of the size of respiratory exchange, is quite wrong.
The concept of respiratory regulation in running. In fact, the speed of running is directly proportional to the amount of respiratory exchange. The human body is at different speeds
When running, the difference of breath exchange per minute may exceed 10 times, although the pace of running will be different.
Change the number (frequency) of breathing, but don't think that a single breathing rhythm can fully represent it.
Breathing regulation in running. When running, the breathing regulation of the human body will be significantly affected by the running speed, although two people
Running at the same speed, the best breathing rhythm (depth and frequency) of two people will be different.
2. Factors affecting lung gas exchange capacity.
Gas exchange in human lungs is affected by breathing frequency (times), breathing depth (tidal volume) and dead space size.
Therefore, it is necessary to increase the frequency or depth of breathing when running, as an exercise to increase the amount of breathing exchange.
What is the basis? The explanation of this problem is related to the size of the dead zone.
The so-called dead space represents the gas passages (about 150ml) of the human body such as mouth, nose, throat, trachea and bronchus.
When the inhaled air passes through these spaces, it will retain the amount of air the size of the lower dead space and will not enter the lungs for ventilation.
Body exchange, therefore, although the breathing volume during quiet rest is about 500ml, it really enters the lungs.
The air volume of gas exchange is only 350ml. If the number of breaths per minute is 10, the human body will rest quietly.
The real resting lung gas exchange is only 3500ml. Increase the breathing depth (the amount of air inhaled each time), which can be
In order to significantly reduce the influence of dead space and increase the gas exchange capacity of the lungs. Especially at the speed of running
With the increase of breathing frequency, the dead space will also increase significantly. If it is only adjusted by the change of breathing frequency, the gas in the lungs will increase.
The exchange efficiency will not be improved, which is not conducive to the increase of oxygen demand during running.
3. Breathe through your mouth or nose
How to increase the depth of breathing? This is the key point of running breathing regulation. Basically, when running,
When the speed is not very fast and the oxygen demand of the human body is not high, it can be obtained by inhaling through the nose and exhaling through the mouth.
You must adjust the natural ventilation. At this point, the runner should increase the inhalation depth of the nose as much as possible and reduce the frequency of breathing.
Rate, in order to obtain better lung gas exchange efficiency. When the running speed is accelerated, the depth of inhalation can be
If you increase it again, the frequency of breathing will gradually increase. If you inhale through your nose, you can't realize the gas exchange in your lungs.
When you feel the need to breathe in through your mouth, it means that you are running too fast, so slow down your running.
The speed of breathing is obviously more important than adjusting the depth or frequency of breathing (the rapid increase of breathing exchange means no
Increased oxygen metabolism).
4. Breathing in the chest or abdomen
Chest breathing refers to a way of breathing in which the ribs and sternum are lifted, so that the chest cavity is enlarged and gas enters the lungs.
. The ribs and sternum are motionless, and the diaphragm contracts to expand the chest cavity (abdominal protrusion), allowing gas to enter the lungs.
Abdominal breathing is called abdominal breathing. In fact, abdominal breathing is the so-called "breath into the abdomen (lower abdomen)"
) is also an effective means to increase the depth of breathing. Use abdominal breathing when running.
It can significantly improve the gas exchange efficiency of the lungs.
Do warm-up activities before running.
The internal organs and limbs of the human body need an adaptation process from a relatively static state to a relatively tense activity. Therefore, people should also do proper preparatory activities before running, so that the physiological functions of the body can coordinate their work under the condition of exercise. If you don't do warm-up activities before running, joint ligaments and tendons will often be sprained during long-distance running. It is more likely to happen especially when running nervously together. Before running, you can generally do the following warm-up activities:
(1) Stand with your hands akimbo and move your ankles alternately;
(2) Squat down and move your knees with your hands;
(3) Lift the legs alternately to move the hip joint;
(4) Turn the waist with your hands akimbo and move the waist;
(5) One-handed support, kicking back and forth in turn to move the hips and knees;
(6) lunge and lunge leg press; Left and right leg compression, involving leg ligaments;
(7) The upper body bends back and forth, and the upper limbs move slightly.
Although it is plagiarism, this answer has been recognized by many people. Try this method!
What is the correct breathing method for long-distance running? The correct breathing method for long-distance running is to choose to breathe through the nose or mouth according to the running speed.
Generally speaking, you should breathe through your nose at the beginning of long-distance running or when you run slowly, especially when you are practicing long-distance running or running against the wind in winter. Because there are rich blood vessels in the nasal cavity, it can increase the temperature of the air passing through; The nasal mucosa secretes liquid, which can increase the humidity of the air passing through it; Nasal hair and nasal mucosa secretions can also block and remove dust and bacteria, which has a certain protective effect on the respiratory tract. Breathing through the mouth can inhale more air, but a large amount of cold air enters the trachea and throat, which is easy to cause cough, tracheitis and abdominal pain. Through oral inhalation, dust and bacteria in the air will be directly inhaled into the body, which is easy to cause other diseases.
However, after running a certain distance or faster, especially in long-distance races, the ventilation per unit time is several times to dozens of times higher than when it is quiet. Breathing only through the nose can't meet the needs, and holding your breath is uncomfortable, so you must add mouth breathing.
Use your nose and mouth together. The important thing is not to breathe with your mouth wide open, but to inhale through your nose and exhale only through your mouth. The method of mouth breathing is: slightly open your mouth, gently grind your teeth, roll up the tip of your tongue, lick your upper jaw slightly, and let the air sit out between your teeth. When breathing, pay attention to uniformity and rhythm. Exhale should be short and powerful, and the depth should be appropriate; Inhale slowly and evenly.
Breathing should also be closely coordinated with footwork to better meet the body's demand for oxygen, so that it will feel light and natural when running. The matching method should be two steps and one call, and then two steps and one suction; Or inhale in three steps and inhale repeatedly. When accelerating halfway or sprinting at the finish line, the depth and rhythm of breathing can be deepened and accelerated with the acceleration of pace.
What is the correct way to breathe? How to learn to breathe correctly
There are two key points in learning to breathe correctly. One is to slow down the inhalation speed, that is, to inhale evenly and slowly when inhaling, so that the gas fills the alveoli; The second is to spit it out forcefully, so that all the waste can be discharged from the body and more gas can be exchanged. The most scientific way to breathe is: Breathe-stop (hold your breath 10-20 seconds)-Breathe, which can enhance the excitability of parasympathetic nerves, increase the number of bowel sounds, facilitate digestion and absorption, and thus benefit health and longevity.
Another advocated breathing method is the total breathing method based on deep abdominal breathing, which gradually makes the muscles such as lungs, ribs and diaphragm move to the maximum extent during breathing and fills the lungs with air. Although we should practice deliberately at first, the ultimate goal is to integrate into life, and all kinds of postures and movements are combined with breathing. This will better grasp the strength and rhythm of the body and improve efficiency. For example, when breathing and climbing a mountain, there will be no mountain symptoms such as headache; You can swing farther in golf. This breathing method can be practiced on buses, while walking, at work and in front of trees in parks. Especially in the face of sudden negative situations, breathing can adjust the body and mind in time and stabilize the mood.
In the fresh outdoor air, you can also take more deep breaths consciously. The specific method of breathing is to inhale slowly through the nostrils first. During inhalation, the chest will lift, the abdomen will bulge slowly, and then continue to inhale, so that the whole lung will be filled with air. At this time, the ribs will be raised and the chest will become bigger. This process usually takes 5- 10 seconds, then hold your breath for 5- 10 seconds, pause for 2-3 seconds, and start breathing again. Repeated practice will become the correct breathing method. Long-term physical exercise can also improve breathing. For example, swimming can make people's vital capacity as high as 5000-7000 ml; It is much larger than the average person's 3000-4000ml；; Long-distance running has the most obvious improvement on the maximum oxygen uptake; Push-ups can improve the muscle capacity around the chest wall and increase the strength of the respiratory muscles.
What is the correct breathing method for freestyle? Breathing is the basic skill of swimming.
The first question you must know to learn swimming is what is breathing?
Everyone knows our usual breathing, that is, inhale first and then exhale.
But swimming is just the opposite, swimming is breathing!
Is to spit out the air in the water first, and inhale when the mouth is above the water. Remember not to inhale easily through your nose! Use your mouth, because if you drink water with your mouth, it will be swallowed into your stomach, and if you inhale it through your nose, it will be in your lungs, which means you are suffocating.
Generally, my advice to beginners is to open your mouth after your head comes out of the water, and you don't have to inhale deliberately, because people's natural reaction and water pressure will help you inhale.
So breathing in swimming is breathing, that is, exhaling first and then inhaling! No matter what stroke, this is the truth!
Take a breath before entering the water, but don't swallow it all. Some of it feels best in your throat! In this way, your upper jaw will be lifted up, so that you won't get out of the water if you don't suck your nose, and your ears with eardrums out will not get out of the water!
In freestyle, you must exhale when turning your head sideways, and try to take a breath in the same direction to reduce the number of times your head comes out. In this way, when the water comes out of your head, you will open your mouth and inhale.
The key is the hand. Hands must stick out of the water. When the body is vertical, the big arm drives the small arm out of the water.
Coordination of breathing and movements, standardized movements, even breathing and more practice can improve the speed.
What is the correct training method for long-distance running? What is the correct way to breathe? 1 The sequence of long-distance running is carried out according to the following password: after hearing the password of "Take your positions", take a deep breath once or twice, then walk or jog to the starting line, with your feet spread back and forth, with your strong feet in front and close to the back edge of the starting line. The distance between your front heel and your rear toe is about a foot long, and your feet are about half a step apart. Most of your weight falls on your front foot, and your back foot is supported by your front foot. Look ahead for 3-5 meters, keep your body posture stable, and concentrate on listening to gunshots or "run" commands. 2 should master the correct breathing method. When you start running, you can deepen your breathing in a natural state, and the rhythm of breathing should match the rhythm of running. Generally speaking, run two or three steps to exhale, run two or three steps to inhale, and the depth of exhalation should be appropriate. With the appearance of fatigue, the frequency of breathing increases, so we should focus on exhalation.
What is the correct breathing method for practicing yoga?
Most people only use a small part of their breathing ability. Correct breathing is to focus on your nose breathing skills and turn on energy and vitality. Breathing exercises focus more on exhaling to purify turbid qi in the lungs and eliminate toxins in the body.
Relax correctly
The key to staying healthy is to release tension by relaxing. Relax at the beginning and end of each yoga practice, and relax between some * * *. This allows the released energy to flow freely.
Should I open my mouth or shut my mouth when running? When running, sprint, the shortest distance is 100 meters, and I usually breathe twice to the finish line. Usually, I inhale through my nose and exhale through my mouth. This principle is the same as that of a car. People who know something about cars generally know that the small air inlet of the engine helps to increase the intake pressure of the engine and make the fuel burn fully, and the large air outlet helps to empty the exhaust gas. Therefore, when running, I usually inhale through my nose. When inhaling, the nose can filter the air, and the air quality is better, while the mouth just sucks in the air without filtering, which is very dirty, so when inhaling through the mouth, it feels that the mouth is dry and the nose is not. So it is better to inhale through the nose and exhale through the mouth.
What is the correct method of qigong breathing? In fact, there are many ways to practice Qigong, because the nose is not breathing, but breathing in. This is the correct statement. Inhaling through the nose can make people who practice qigong feel peaceful, and it is very important for qigong luck. Of course, there are other ways. Here are some ways to adjust your breath for your reference.
The basic method of qigong exercise-pranayama
Breathing regulation is to consciously observe or regulate breathing, so as to achieve the purpose of harmonious health preservation. It is an important link and method of practice. As far as its essence is concerned, it is to use ideas to change the rhythm, frequency and depth of breathing, so as to reconcile yin and yang, coordinate viscera and dredge meridians.
Importance of interest rate adjustment
The preliminary experimental study shows that pranayama can obviously regulate the autonomic nervous system of the body, and the change of breathing can also adjust the tension of sympathetic nerve and parasympathetic nerve by affecting the respiratory center, and finally adjust the function of the corresponding internal organs (tissues). The important significance of pranayama lies in that as an important means of pranayama, it can make the heart rest on the rest, make the heart depend on the rest, conform to the spirit, the qi and blood, and reconcile the five senses. In this way, the rise and fall of qi can be normal, and spleen and qi can be strengthened, essence can be preserved and energy can be restored.
Method of adjusting interest rate
There are many methods of qigong pranayama, which can be summarized as the use of external mouth and nose, the use of breathing muscles, the coordination of ideas, the coordination of movements, the coordination of words, the adjustment of breathing phase and breathing speed, etc. The application can be selected according to the achievement method and the specific situation of the practitioner.
1, natural breathing method
Because of people's different habits and physiological differences between men and women, natural breathing can be divided into three forms: chest type, abdomen type and chest-abdomen mixed type. Abdominal breathing is more common in adult men; Women breathe more in the chest; Most athletes, actors and singers breathe with their bellies. People who practice qigong for the first time generally breathe naturally. It is on the basis of natural breathing that you are used to, your body relaxes into silence, and then your breathing is adjusted to be soft, smooth and natural. When you start pranayama, you can meditate the word "static" when inhaling and the word "loose" when exhaling to help pranayama enter a static state.
2, nasal suction mouth call method
Breathing through mouth and nose, breathing through nose and mouth. When practicing martial arts, we often use nasal inhalation or nasal inhalation. Sniffing and breathing are mostly used for static exercises, while sniffing and breathing are mostly used for Tai Chi Qigong and walking exercises. A few practitioners, due to diseases such as nasal diseases and colds, occasionally use their mouths instead of nasal breathing, but their mouths should be slightly opened. In addition, oral inhalation and nasal inhalation should not be advocated.
3, Shouting and sucking method
Breathe loudly through your nose, or inhale through your nose and exhale through your mouth. Every breath is required to be as long as possible, and the breathing sound is also required to achieve "sound in and sound out". This method has a certain therapeutic effect on strengthening the body, mobilizing internal qi and treating some chronic diseases. When learning to practice this method, the voice should be small and loud, and pay attention to exercising in the open air.
4. Practice breathing and breathing.
The ancients said that "the intake is yin, and the exhalation is yang", so "those who are slightly yin can't breathe, and those who are slightly yin can't suck" means that we should pay attention to the syndrome differentiation of yin and yang when practicing breathing or inhaling. Generally speaking, practicing breathing is more suitable for patients with hypertension, emphysema, glaucoma, headache, head swelling and abdominal distension; Practicing breathing is more suitable for some patients with poor gastrointestinal function and yang deficiency and fear of cold. To practice breathing, you can use methods such as prolonging exhalation, breathing-stopping-inhaling, breathing back words, etc. to strengthen exhalation and prolong exhalation phase. When practicing inhalation, you can use methods such as prolonging inhalation, inhaling-stopping-breathing, and pronouncing after inhaling to highlight inhalation.
5. Abdominal breathing
This is the most commonly used breathing method in qigong pranayama. It is beneficial to the accumulation, storage and mobilization of internal qi. Abdominal breathing is generally divided into natural abdominal breathing and deep long abdominal breathing, and the latter is the transition of the former. Deep and long abdominal breathing can be divided into cis and reverse. When inhaling, the abdominal muscles relax, and with the contraction of the diaphragm, the anterior abdominal wall gradually bulges; When exhaling, the abdominal muscles contract, the abdominal wall retracts or sinks slightly, and the diaphragm also rises to the original level. This is abdominal breathing (physiologically called isovolumic breathing). Reverse abdominal breathing (also known as variable volume breathing) is the opposite. When inhaling, the abdominal muscles contract and the abdominal wall retracts in a concave shape. In addition, the diaphragm contracts down to the abdominal cavity, which makes the abdominal cavity volume smaller, while when exhaling, the abdominal muscles relax, the abdomen bulges and the diaphragm rises, which makes the abdominal cavity volume larger. Therefore, reverse abdominal breathing has a great influence on the pressure of abdominal organs, which is of great help to promote qi and blood circulation, enhance yang and improve gastrointestinal function, and is suitable for patients with visceral ptosis and gastrointestinal dysfunction. However, it should be used with caution or prohibited for elderly patients with weak constitution, patients with hypertension, patients with various heart diseases and pregnant women. In addition, reverse abdominal breathing is difficult, and beginners should not apply it immediately.