Our breathing is mainly achieved through the contraction and relaxation of respiratory muscles and diaphragm. When the respiratory muscles contract, the ribs move up, the anterior and posterior diameter of the chest increases, the diaphragm contracts at the same time, the upper and lower diameter of the chest increases, and the whole chest expands, which is called pulmonary dilatation. According to the principle of air pressure, when the volume (lung) increases, the gas pressure decreases. At this time, the air pressure in the lungs is lower than the atmospheric pressure, and the outside air is inhaled into the lungs through the respiratory tract to complete the inhalation.

When exhaling, the respiratory muscles and diaphragm relax, and the upper and lower diameters of the chest become smaller and smaller, which leads to gas compression, lung pressure increase, lung pressure increase is greater than atmospheric pressure, and gas is exhaled through the respiratory tract. Therefore, when breathing calmly, only inhalation is the main dynamic process, and exhalation is the passive relaxation process.

Breathing during exercise is different from breathing at rest. In addition to strengthening the respiratory muscles and diaphragm, it also involves muscles such as abdominal muscles, so that exhalation and inhalation are active exercise processes.

First of all, we should correctly understand the breathing mode of "nasal inhalation". The correct breathing method is not limited to this, but it is more suitable when jogging.

When we practice "sniffing and breathing", try to slow down. When practicing new techniques (running, breathing, etc.). ), the most important thing is to reduce the amount. At low intensity, you can effectively control your body and gradually develop correct habits.

If you still can't control "sniffing", it may be the speed of running now. In order to master this breathing method, it is still too fast. Try to slow down and lay a good foundation.

If your mouth is still open during training, let's add a common hint: the tongue is in the upper jaw. This can help you filter and humidify the air inhaled from your mouth and gradually stimulate your lungs. This is also a breathing technique that inhales through the mouth and nose.

Breathing through the mouth is a common problem for first-time runners. Because of chest breathing, the air in the lungs is passively discharged when exhaling, and it is usually not completely discharged, which leads to the limited amount of oxygen inhaled when inhaling, which leads to the need to supplement oxygen with the mouth when asthma occurs. Poor chest breathing is called shallow breathing. When walking, we can inhale and exhale through the nose. Use it slowly, so that the body can gradually adapt to this kind of breathing and keep the rhythm.

Of course, in addition to this way of breathing, there are more popular ways to breathe through the nose. Breathing through the nose is also one of the ways to breathe.

According to your own situation, choose the way that suits you best.