Breathing techniques

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Breathing techniques

Postby Ombah » Tue Sep 11, 2012 7:03 am

I've heard that breathing through the nose instead of the mouth is a more effective way in long distance running. I always breath through my mouth and when I try the nose it just doesn't get me satisfied. After a 10 km run my breath is still controlled but I keep wondering if my running would be better if I learn to use the nose for breathing.

Are there any exercises I can do to make nose breathing while running feel more natural to me?

Just noticed that I was breathing through my nose while writing this...
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Re: Breathing techniques

Postby Konstantin » Tue Sep 11, 2012 8:08 am

Breathing through the nose is preferable because the nose acts as a filter. Also, the lungs require Carbon Dioxide because of the Bohr effect, which basically means you need CO2 in your lungs to exchange Oxygen into the blood. You lose more CO2 through your mouth than through your nose.

A symptom of low CO2 is asthma and there are exercises you can do while seated to increase CO2, but unless you have asthma, I wouldn't bother.
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Re: Breathing techniques

Postby andyO » Thu Sep 13, 2012 10:42 am

I've discussed this with a few friends who are very good distance runners and we all tend to agree that if you're running hard the best bet is to "get as much air in as you can through any orifice that will open".

I wouldn't worry about trying to nose breathe while running hard.
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Re: Breathing techniques

Postby blinki » Fri Oct 05, 2012 6:36 pm

[quote="Konstantin"]A symptom of low CO2 is asthma and there are exercises you can do while seated to increase CO2, but unless you have asthma, I wouldn't bother.

I'm not a runner but I have asthma and it's half the reason I'm cardio avoidant. Could you/someone point me in the direction of some more info on that? My google-fu is failing me
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Re: Breathing techniques

Postby Konstantin » Fri Oct 05, 2012 9:54 pm

You can pay about £300 in the UK for a course in the Buteyko method. It's worth it, but the technique is simple you could learn it from a book, eg:
http://www.amazon.co.uk/Close-Your-Mout ... 854&sr=1-2

You can also see:
http://www.buteyko.co.uk/

The most important thing is to committ to the exercises, which take concentration at first, but later they become easy and you can do them while driving, working, watching a film, etc. I'm doing one now.
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Re: Breathing techniques

Postby Nikko » Wed Oct 17, 2012 4:25 am

I have a crooked/broken (had it fixed but still not the same) nose. Suffice to say - nose breathing is not very efficient for me haha.
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Re: Breathing techniques

Postby silver » Wed Oct 17, 2012 7:15 pm

[quote="Konstantin"] You lose more CO2 through your mouth than through your nose.
.


Can you point me to some reputable studies that record this effect please.
Otherwise, colour me sceptical.
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