How to Breathe so Running Feels EASIER!

About this video

• Video Title: How to Breathe so Running Feels EASIER!
• Channel: Nicklas Rossner
• Speakers: Nicklas Rossner
• Duration: 00:08:35

Overview

This video explains the crucial role of proper breathing techniques in improving running performance and comfort. The speaker, a former professional triathlete, shares five techniques to help runners feel more relaxed, powerful, and faster, addressing common issues like hitting an "uncomfortable wall" at the start of a run and feeling out of breath.

Key takeaways

• Activate the Sympathetic System Before Running: Use "power breaths" (5-10 forceful inhales and exhales) to prepare the body for exertion, transitioning from a "rest and digest" state to a "fight or flight" state.
• Manage CO2, Not Just Oxygen: Feeling out of breath is often due to CO2 buildup, not a lack of oxygen. Forceful exhales can help expel CO2 and regain breath control.
• Implement Rhythmic Breathing: Sync your breathing with your stride (e.g., a 3:2 pattern – inhale for three steps, exhale for two) to create a natural flow and optimize oxygen intake.
• Practice Diaphragmatic Breathing: Breathe deeply using your diaphragm, expanding your belly rather than just your chest, to maximize lung capacity and oxygen absorption.
• Utilize Post-Run Recovery Breathing: After running, engage in "box breathing" (equal inhales, holds, exhales, and holds) to activate the parasympathetic nervous system, reduce heart rate, and speed up recovery.