Breathing Exercises, Techniques & Breathwork Courses for Runners & Athletic Performance

Breathing exercises and breathwork have been gaining popularity to improve athletic performance, especially among runners. This is because breathing is a crucial component of physical exertion and can have a profound impact on athletic performance. In this article, we will explore how breathing exercises and breathwork can help runners and athletes enhance their performance.

First, let's understand why breathing is so important in athletic performance. When we engage in physical activity, the body requires more oxygen to sustain the energy needed for movement. This increased demand for oxygen leads to an increase in respiration rate and heart rate, which can put a strain on the cardiovascular system. If not properly managed, this strain can lead to fatigue and reduced performance.

Breathing exercises and breathwork can help manage this strain by increasing oxygen efficiency and improving the body's ability to use oxygen during exercise. By controlling the breath, runners and athletes can regulate the oxygen-carbon dioxide balance in their bodies, reducing the workload on their cardiovascular system and helping them maintain their energy levels for longer.

One of the most effective breathing exercises for runners is diaphragmatic breathing. Diaphragmatic breathing involves breathing deeply into the diaphragm, a muscle located at the base of the lungs, rather than shallow breathing into the chest. This type of breathing allows the runner to fully expand their lungs and take in more oxygen, which can increase endurance and reduce fatigue.

Another technique that has been shown to improve athletic performance is rhythmic breathing. This involves breathing in rhythm with physical activity, such as breathing in for a count of three and out for a count of three. This type of breathing can help the runner maintain a steady pace and improve oxygen efficiency.

Breathing exercises and breathwork can also help manage stress and anxiety, which can negatively impact athletic performance. When a runner or athlete is stressed or anxious, they tend to breathe more shallowly, reducing the amount of oxygen they take in. This can lead to feelings of fatigue and reduced performance. By controlling the breath and focusing on deep, slow breathing, runners and athletes can calm their nervous system and reduce the impact of stress and anxiety on their athletic performance.

In addition to these breathing techniques, there are also various breathing techniques that can help runners and athletes recover from physical exertion. These techniques include deep breathing, controlled breathing, and alternate nostril breathing.

Deep breathing, also known as yogic breathing, involves breathing in deeply and then exhaling slowly and fully. This type of breathing can help reduce muscle tension and increase circulation, which can help the body recover more quickly from physical exertion.

Controlled breathing involves breathing in and out in a slow, steady manner, counting to four on the inhale and exhale. This type of breathing can help reduce the heart rate and calm the nervous system, which can aid in recovery after physical exertion.

Alternate nostril breathing is a yoga-based breathing technique that involves alternating between breathing in through one nostril and then the other. This type of breathing can help improve oxygen efficiency and reduce stress and anxiety, which can improve recovery after physical exertion.

In conclusion, breathing exercises and breathwork can have a profound impact on athletic performance, especially among runners. By improving oxygen efficiency, managing stress and anxiety, and aiding in recovery, breathing exercises and breathwork can help runners and athletes perform at their best and achieve their athletic goals. Whether you are a seasoned runner or just starting out, incorporating breathing exercises and breathwork into your training routine can have a positive impact on your performance and overall well-being.

Breathing Basics & Exercises/Techniques for Runners

Before we talk about running techniques, let's do a quick update on the one thing we take for granted: breathing. At a basic level, we breathe to fuel our bodies with oxygen and get rid of carbon dioxide. When we stress our bodies through running, our bodies struggle to get adequate oxygen in and remove this waste product. When we reach these limits, we also see an increase in lactic acid in our muscles, which causes cramps and fatigue. The best answer to get more oxygen into the body is through more efficient breathing, such as belly breathing or diaphragmatic breathing.

When we rest, we may only be using a little bit of our lung capacity, breathing at what is called tidal volume, but we'll need more air getting into our lungs when running, or when doing any type of exercise.  You can practice belly breathing at home—as you inhale, let your belly rise, allowing your diaphragm to descend so there is room for your lungs to fill with air.

Rhythmic Breathing

Another powerful tool to get more oxygen and also reduce the impact of running on your body is rhythmic breathing or creating a rhythm between breathing and the way in which you run, also known as your gait. Rhythmic breathing is a successful technique for runners because:

1. We actively use our respiratory muscles when we breathe in and relax them when we breathe out. It takes more effort and time to fill the lungs than it takes to exhale, when the diaphragm simply relaxes to push out the air. Rhythmic breathing can make us more aware of the need for a longer time to inhale the oxygen needed for high-intensity exercise like running.
2. When we inhale we contract and stabilize our diaphragm and core muscles making them more stable during the inhalation phase of breathing.  When your foot hits the ground, the force of impact equals two to three times your body weight. That stress of impact is greatest when your foot strikes the ground. If that impact is at the beginning of an exhalation, it catches us at the most unstable times for the pelvis and core. Rhythmic breathing can train us to time the force of impact more with our inhalation (more stability in our diaphragm and core muscles) and also train us to shift the impact from the right foot to the left. And instead of repeatedly inhaling and exhaling on the same foot, a 5-step running pattern can help spread that impact between the feet and reduce the stress on the body. This technique may allow you to maximize your performance and reduce injuries and even side stitches.

To practice rhythmic breathing, remember to use belly breathing and a 5-step pattern: 3 steps as you inhale and 2 steps as you exhale (i.e. As you step: inhale left, right, left; exhale right, left, right; inhale left, right, left; exhale right, left, right). This will naturally shift your breathing so it's not impacting the same foot on the inhale over and over again, reducing the pressure on the diaphragm and body during the course of your run. As you hit a quicker pace and need more oxygen to fuel your muscles, you can still maintain this balance by shifting to a 3-step pattern: 2 steps as you inhale and 1 step exhale. The 5-step and 3-step patterns may be hard to visualize, but when you start to use the pattern you can almost sense when the breathing becomes more comfortable.

Try a free breathwork course today in the UK for improving sports performance, especially aimed at breathing techniques & exercises for sports involving running. Practicing breathwork & breathing exercises can greatly enhance sporting performance and the Breath Sensei can show you the benefits you can gain from actively practicing breathwork everyday.