Column 39, April 2011

Effective breathing techniques for runners

Most runners could tell you more about stretching (which is still unproven in terms of injury prevention) than how to breathe properly, partly because we can breathe without giving it a conscious thought.

By becoming a more effective breather however, we can increase oxygen levels in the blood, reduce fatigue, increase mental alertness, sleep better, cope with stress more easily, and the list goes on…

But what exactly is an effective method of breathing in running? It seems there is an awful lot of information and advice available, and sometimes quite conflicting. I definitely do not claim to be an expert and to be honest, it’s a topic I’ve only recently delved into… but it makes a lot of sense to me to try and enhance the level of oxygen being supplied to our working muscles through breathing exercises and techniques.

Below is a summary of my findings. Of course the best way to test many of them is to practice with a heart rate monitor. If you can reduce heart rate whilst maintaining pace, the breathing method is obviously working effectively. Likewise the result is positive if you can more rapidly reduce heart rate during rest periods between intense intervals.

Warming up

Practicing good breathing during a warm-up can be a big help in settling nerves before a race, as well as oxygenating the bodies cells to prepare it for exercise. Start by becoming aware of your breathing then consider the rate and depth of your breathing (see below)

Shallow versus deep breathing

Many people breathe by expanding their chests – also referred to as ‘high’ or ‘shallow’ breathing. This kind of breathing is less effective than relaxed diaphragmatic breathing, which feels as if we are sucking air into the base of our abdomen, without the chest rising. When exhaling fully the belly should then retract towards the spine, which supports the diaphragm’s upward movement to help empty the lungs. Practice this during the day, and become aware of it during your walk/run warm-up. Ensure the shoulders are relaxed to help prevent high breathing.

Timing/Rhythm

Many experts say that to fully oxygenate the muscles and clear the body of carbon dioxide we should breathe at a 3:2 inhale to exhale ratio, in time with our foot strikes. This means if you inhale on the left, right, left foot strikes, you should exhale on the right, left. However, if you’re really pushing the pace you may find it drops to a 2:1 ratio. Breathing in a set pattern like this can also have a soothing effect, keeping the runner at a consistent, repeatable pace.

Nose versus mouth

Breathing through the nose does encourage deep breathing, and there are some athletes who can continue to nose breathe at training paces of 3:45/km. I would suggest practising it during slower runs, but realise that at very higher intensities you will probably need to breathe through your mouth to get enough oxygen in quickly.

Breathing Exercises

An interesting exercise called ‘battle breathing’, taught to police officers to deal with the stress of certain encounters, can be used by runners during recovery periods between intervals. It involves slowly breathing in through the nose over a four second period, holding the breath for four seconds, and then slowly exhaling over four seconds. This method can dramatically reduce heart-rate and improve recovery between intervals.
Runners can make their breathing more efficient by swimming several times a week and practising ‘hypoxic’ exercises, such as breathing every third stroke. This technique reduces oxygen levels in the blood and forces the heart to beat faster. Over time physiological changes take place so that body compensates for the lack of oxygen, making it more efficient.
Sports scientist and physiologist at Birmingham University – Dr Alison McConnell – has developed a hand-held breathing aid that she claims is like “dumb bells for your diaphragm”. POWERbreathe claims to strengthen the muscles used to inhale by 30-50%, accelerate recovery by 7%, reduce effort during exercise and improve performance within 4 weeks. A few of the athletes I know have used it and had positive reports, or at worst, they felt it made them more aware of their breathing.

Marnie Oberer