Such an automatic function that most of us take for granted and yet it is our primary source of energy. Focusing on your breathing helps to increase the oxygen flow and rids our bodies of the carbon dioxide in the blood. It increases our lung capacity and circulation.
Many runners and non-runners breathe by expanding their chest, which is sometimes referred to as “high breathing.” This kind of breathing isn’t as effective as relaxed diaphragmatic breathing.
When inhaling fully, you should relax your belly so that it can move outward on the in-breath and your diaphragm ( see note at the bottom) can expand and move through more of its full range of motion. When exhaling fully, you should allow your belly to retract toward your spine, which supports the diaphragm’s upward movement to help empty the lungs. This is sometimes called "low breathing."
The ability to relax during a run is very important because remaining tense can cause a decline in performance for the runner. Some of these common problems which plague runners who are not relaxed during their training runs include clenching the fists too tightly and running with the shoulders in a position where they are too high to be effective. This type of poor form often results in muscle fatigue and soreness.
Though learning to focus on your breathing may not come as an easy concept, practicing healthy breathing techniques while running can help a runner to better succeed in having more energy when running...
An breathing exercise sequence to practice at home -
1. Sit up straight. Exhale.
2. Inhale and, at the same time, relax the belly muscles. Feel as though the belly is filling with air.
3. After filling the belly, keep inhaling. Fill up the middle of your chest. Feel your chest and rib cage expand.
4. Hold the breath in for a moment, then begin to exhale as slowly as possible.
5. As the air is slowly let out, relax your chest and rib cage. Begin to pull your belly in to force out the remaining breath.
6. Close your eyes, and concentrate on your breathing.
7. Relax your face and mind.
8. Let everything go.
9. Practice about 5 minutes.
Diaphragm - It is a thin, dome-shaped sheet of musclethat which inserts into the lower ribs. It is the principal muscle used in repiration. When it contracts, it pushes downward and spreads out,increasing the vertical dimension of the chest cavity and driving up abdominal pressure.
