How do you regulate your breathing rate in long distance running? How do I adjust the breathing rhyt

Adjusting your breathing, such as running two steps and one breath, depends on your ability.

Middle-distance running is an aerobic exercise, which requires a large amount of oxygen to be consumed during exercise, and the correct breathing method can increase the amount of oxygen inhaled, improve sports performance, and reduce physical pain.

The correct way to breathe in a long run is to breathe deeply and rhythmically. This needs to be practiced and a habit in your daily jogging. When jogging, try to exhale every three steps, inhale every three steps, and after forming a habit, you should exhale every two steps or three steps and inhale every two or three steps during the race.

Inhale with both the nose and mouth and exhale through the mouth. When the temperature is low in winter, because the air is relatively cold, in order to avoid inhaling cold air and causing physical discomfort, the tip of the tongue should be pressed against the palate when inhaling, and the mouth and nose should be inhaled at the same time, so that the inhaled air will not be inhaled through the heating of the tongue.

Two steps, one exhale, two steps and one inhale.

The abdominal breathing method is more effective in the breathing exercise, because the abdominal breathing method uses the diaphragm contraction and descent to draw air into the lower half of the lungs, and because most of the blood vessels in the lungs are concentrated in the lower half, the efficiency of gas exchange is better. In addition, abdominal breathing creates strong abdominal pressure to help promote fluid circulation and massages the organs in the abdominal cavity, which is not easy to do with other breathing methods.

It will take at least 6 months for the results of the abdominal breathing method to be abundant, so don't be too anxious!

Do you want to quietly feel those parts of your abdomen being pushed? What parts are being pulled? Which parts of the back are also affected?

Practicing abdominal breathing is also a warm-up, which is to start with small contractions and expansions, and then slowly move on to large contractions and expansions. Sudden exertion can easily cause tears in the abdominal muscles, internal organs, or blood vessels.

Generally speaking, there are two types of abdominal breathing: cis-abdominal breathing and reverse abdominal breathing.

The tip of the abdominal breathing exercise: "Slow and powerful, powerful and thorough." ”

Adopt two steps and one breath, the key is to see what you can.

Long-distance running should use 2 4 single steps and one inhale, and 2 4 single steps and one exhalation. Most people inhale and exhale through the nose when they are quiet, but when they are running, they usually use the mouth instead of the nose or a combination of the nose to increase the amount of ventilation in the lungs in order to get enough oxygen.

In order to increase the flow of oxygen into the lungs, you will not feel deep inhalation and deep exhalation during exercise, but in order to exhale the residual gas in the alveoli as much as possible, you should take deep breaths as much as possible to ensure that the body has more oxygen intake. In addition, it is important to coordinate the rhythm of breathing with technical movements, and usually long-distance running with rhythmic breathing will make the movement more relaxed and coordinated, which is more conducive to creating good athletic performance.

Adjust your breathing as your intensity changes. Change your breathing to match your pace. When you start to get tired and slow down in the meditation, your breathing should also be lowered to a deeper rhythm.

Similarly, when you're speeding up or going out for a more intense workout, you should employ a breathing rhythm that allows you to get as much oxygen as possible to maintain an optimal level of performance.

When running, pay attention to increasing the breathing rate and increasing the depth of breathing, thenLearn the abdominal breathing technique to effectively adjust the breathing rhythm.

As you speed up your run, your body obviously needs more oxygen, so it reacts by breathing faster and faster to meet your needs, and this response is automatic. However, breathing while running is completely self-conscious, and the key is to adjust the rhythm of the breath correctly.

First of all, we need to make it clear that the main purpose of breathing is to provide the body's oxygen needs and remove excess waste gases from the body. When a person is running, the amount of oxygen required by the human body increases with the speed of running, and in order to change this, it is necessary to increase the breathing rate and increase the depth of breathing.

But the problem is that there is a certain limit to the acceleration of the respiratory rate, if the speed is too fast, it is bound to make the breathing shallow, the amount of air exchange is reduced, the oxygen inhalation and carbon dioxide discharge are affected, the carbon dioxide concentration in the blood is increased, the oxygen concentration is reduced, and the problem of dyspnea will occur.

Therefore, it is recommended that runners try to find their own breathing pattern, first, use an even and consistent breathing pace, as it is easier to adjust the breathing according to the rhythm of the stride. If you find that you are tensing your shoulders and straightening your neck in the four-step-one-breath mode, you need to increase the pace of your breathing or slow down your pace, so that you can gradually adjust to find the pattern that suits you.

You can also learn the abdominal breathing technique, which lowers heart rate and blood pressure, improves circulation, calms and makes the body feel good. Breathing through your nose is better when you breathe in the abdomen, and running regularly at a chatty pace is the ideal way to improve your aerobic capacity, while nasal breathing ensures that you're running at an aerobic pace.