Scientific Running Breathing Techniques to Easily Overcome Exercise Discomfort at the Peak

Master the correct breathing method.

Breathing is the gas exchange process by which the human body inhales fresh air from nature and exhales carbon dioxide produced by the metabolism of human tissues and cells. Humans breathe constantly, exhaling carbon dioxide and inhaling fresh air (which contains approximately 21% oxygen). Without an oxygen supply, nutrients ingested from food cannot be oxidized to produce heat necessary for bodily activities and life.

Breathing primarily relies on the lungs. The strength of a person's lung function is determined by the strength of their respiratory function; once breathing stops, life ends. Traditional Chinese medicine has long recorded that "all qi belongs to the lungs, and the lungs are the source of qi." The strength of a person's lung qi is related to lifespan. This demonstrates the vital role of the lungs in maintaining the functions of the internal organs.

The physiological mechanism of breathing: Breathing is accomplished by the respiratory tract (nose, pharynx, trachea, bronchi) and the lungs. The respiratory tract is merely a passageway for gas exchange, not the direct site of gas exchange; hence it's called the anatomical dead space. The lungs are the primary part of gas exchange. The lungs are composed of 750 million honeycomb-like alveoli, and these alveoli are where gas exchange occurs. In a normal adult at rest, the amount of air inhaled each time is approximately 500 ml, with about 150 ml remaining in the anatomical dead space, leaving only about 350 ml actually entering the alveoli. Due to residual air in the alveoli and expiratory reserve (approximately 2300-2400 ml), the amount of gas exchanged per breath is only about one-third of the alveolar volume. If the inhaled volume is increased from 500 ml to 1000 ml, the amount of air exchanged per breath remains one-third of the alveolar volume, but the overall gas exchange is significantly increased. Conversely, if only 200 ml of air is inhaled each time, there is little fresh air to exchange in the alveoli, leading to an increased oxygen debt, decreased bodily function, and in severe cases, shock.

Understanding the breathing mechanism before discussing correct breathing methods greatly helps increase the volume of air inhaled with each breath. There are two types of breathing methods: thoracic breathing (the chest expands during inhalation and contracts during exhalation) and abdominal breathing (the lower abdomen expands during inhalation and contracts during exhalation). Abdominal breathing is best used when running to inhale more air. Inhalation is best done through the nose. In relatively mild weather and with fresh air, you can also breathe through a slightly open mouth to inhale even more air. Experiments have shown that oral breathing allows you to inhale 20-30% more air than nasal breathing. However, in winter, on windy days, or when running in low temperatures, it's best to inhale through the nose. The nasal cavity is like a "processing plant." When cold air passes through, the abundant capillaries under the nasal mucosa automatically warm the air. Nasal hairs and cilia on the nasal mucosa filter harmful substances, and the mucus secreted by the nasal mucosa moistens and warms the air. Cold air entering through the nasal cavity is "warmed, filtered, and humidified," making it hygienic and non-irritating to the respiratory tract, thus preventing coughing or bronchitis. When breathing with a slightly open mouth, the tip of the tongue can be curled up and slightly pressed against the palate, allowing cold air to enter from the sides of the tongue or between the teeth.

When exhaling, use both mouth and nose, focusing on exhaling deeply to quickly expel residual air from the alveoli.

When running, generally use a breathing method of inhaling every two (three) steps and exhaling every two (three) steps. The breathing frequency should be consistent with the running rhythm. Don't just focus on the number of breaths without considering the depth and rhythm of breathing; this will not only reduce the amount of air inhaled each time but also easily cause respiratory muscle spasms, resulting in abdominal pain, etc.

Third, "hitting the wall" and overcoming it. From a sports physiology perspective, any muscle that maintains a violent contraction for more than 27 seconds will reach its "hitting the wall" point. Taking hypoxia as an example, a sprinter needs about 7 liters of oxygen to run 100 meters in a little over 10 seconds. However, the lungs can only "purchase" 1.5 liters of oxygen in 20 seconds, and even less than 1 liter in 10 seconds, resulting in a significant oxygen deficit. This "oxygen debt" cannot be compensated for, and the lactic acid produced by muscle activity cannot be fully oxidized, leading to lactic acid buildup and a decline in the body's working capacity. Therefore, "hitting the wall" (or "hitting the wall") is a normal physiological phenomenon.

The "hitting the wall" is often accompanied by the following five reactions: 1. Difficulty breathing; 2. Heavy steps; 3. Weakness in the limbs; 4. Chest tightness and nausea; 5. Sometimes abdominal pain. These reactions may occur simultaneously or sequentially. Those with strong physiques, good athletic ability, sufficient warm-up, and deep breathing synchronized with their running rhythm will experience "hitting the wall" later; conversely, those with weaker constitutions will experience it earlier and with stronger reactions, sometimes even experiencing it repeatedly. The timing of the "hitting the wall" varies from person to person. For those with strong physiques and good athletic ability, it occurs around 700-800 meters; conversely, it may occur around 300-400 meters. The "hitting the wall" does not improve athletic performance and must be overcome. Methods to mitigate and overcome the "hitting the wall" include:

1. Regular running to gradually improve the adaptability of internal organs to running;
2. Comprehensive physical development to enhance physical fitness;

3. Coordinating breathing with changes in running speed, maintaining a deep and rhythmic pace;

4. Thorough warm-up exercises;
5. After the "hitting the wall" occurs, adjust running speed (slow down appropriately) and fully utilize willpower to persevere. Soon, the above symptoms will lessen or disappear, and running ability will improve again. This phenomenon of renewed improvement in athletic ability is called "second wind."