Solution 1: When jogging at low intensity, try to inhale through your nose, not through your mouth, especially in cold weather. Because inhaling through the mouth, cold air directly stings the throat and trachea, which is easy to cause upper respiratory tract infection and inflammation, cough and even suffocation, and it is difficult to run. Inhale through the nose, the nasal cavity warms the air, and the nose hair blocks germs, which can be avoided. When doing high-intensity exercise, the oxygen inhaled through the nose can only meet 27%-40% of the oxygen demand of the human body. When it reaches 3/4 of the maximum exercise intensity, it is recommended to breathe through the nose and mouth at the same time. If you only breathe through your nose, you will limit the amount of oxygen you can breathe in. When breathing through your mouth, you should pay attention to keeping your tongue against the upper jaw to prevent excessive cold air inhalation.

Question 2: How to master the rhythm of breathing?

Solution 2: Don't think too much. Just let the rhythm of breathing follow the rhythm of footsteps. Take a deep breath and breathe slowly and rhythmically. Take a deep breath with the abdomen, bulge the abdomen when inhaling and close the abdomen when exhaling. With the different intensity of exercise, the rhythm of breathing is adjusted accordingly.

Generally speaking, when you warm up and relax after running, the running speed will be very slow. At this time, breathing can be adjusted to three steps and one breath, three steps and one breath, or three steps and one breath; When you gradually speed up and reach moderate exercise intensity, you can adjust your breathing to two steps and one breath. This breathing rhythm is relatively stable and suitable for most people to use in long-distance running. When the running speed reaches 10 km/h, the muscle oxygen demand increases, so it is necessary to adjust the breathing to two steps, one breath, one breath or vice versa. The running speed of the middle and long distance sprint requires high-frequency breathing and step by step.