Yet running is one of the most natural ways for us to get around, so why does it feel so hard for the majority of us? Probably because most of us are doing it wrong.
If you would like to be able to run effortlessly and actually enjoy all the benefits that you can get from running then keep reading.
Most runners will breathe through the mouth as they run. I believe this is where most people start to go wrong and the first thing I look to correct with clients.
Breathing through the nose as you run has many benefits.
Nasal breathing can;
- Regulate blood pressure
- Increase enjoyment of exercise
- Increase ability to relax
- Reduce cortisol levels
Research has suggested that chronic mouth and chest breathing will activate stress receptors in the upper lobes of the lung that stimulate the body’s fight or flight response. By breathing instead through the nose and breathing diaphragmatically, exercise can be relaxing and rejuvenating.
When air is inhaled through the nose it passes a series of hairs and a mucus lining that filters out dust, bacteria and other tiny particles. The air swirls around turbines in the nose that forces the air to swirl around and change direction causing the air to warm. By contrast, air inhaled through the mouth is unfiltered and often cold.
Nasal breathing also increases the amount of Nitric Oxide produced in the body. Nitric oxide has been associated with many health benefits including
• Regulates blood pressure
• Boosts immune system
• Protects against cardiovascular disease and Parkinson’s disease
A study comparing nitric oxide production in nose breathing and mouth breathing, found that nasal breathing produced significantly more nitric oxide than mouth breathing. The quantity of nitric oxide increased in line with exercise intensity using nasal breathing. No increase was found using mouth breathing.
Want to know more? Contact us and request your free guide to getting started with running and nasal breathing.
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