Superior Breathing While Running: Part II
by Joe Somodi, Mental Performance Coach
article continued from Part 1
Did you know that running with your mouth closed can have a significant impact on your physical performance? While it may seem counterintuitive, breathing through your nose during exercise can help improve overall respiratory function and endurance. At first, it may be challenging to resist the urge to open your mouth and gulp in air, but over time, your body will adapt and become more efficient at processing oxygen through nasal breathing.
In fact, studies have shown that after six to ten weeks of practicing nasal breathing during exercise, the sensation of "air hunger" diminishes as the body becomes better at utilizing oxygen. This leads to reduced ventilation for a given intensity and duration of physical activity, which can ultimately enhance your overall athletic performance.
Of course, there may be times when you need to switch to mouth breathing, especially when the intensity of your workout increases and certainly during your sports performance. However, by prioritizing nasal breathing as much as possible, you can reap the many benefits of this simple yet effective technique.
BENEFITS OF NASAL BREATHING WHILE RUNNING
Increased O2 uptake
Increased O2 delivery to working muscles
Improved functional breathing for functional movement
Conservation of moisture to help prevent dehydration
Protection of teeth and gums (yes, runners have poorer dental health)
Protection against exercise-induced bronchoconstriction
Increased training load to allow the body to run harder with less air
Psychological benefits of accessing flow states
Better recovery
When it comes to breathing, the nose knows best. While the mouth may offer a quick fix when the nasal passages are blocked, it lacks the specific functions that the nose provides. The mouth can be thought of as the nose's backup, but it's like eating with your nose – it’s just not right.
The nose, on the other hand, is perfectly designed for breathing. It warms, filters, and adds moisture to the air we breathe, protecting our airways from irritation and dehydration. And let's not forget about the diaphragm muscle, which is properly activated during nose breathing, stabilizes the core and improves endurance.
Nose breathing even slows down the breath, giving our lungs more time to extract oxygen from the air. This type of breathing is also proven to reverse the effects of chronic stress, which is a huge bonus for those who want to keep their cool - especially athletes under pressure and stress.
Nose breathing also harnesses the power of nitric oxide (NO), a gas produced in the sinuses around the nasal cavity. This gas improves blood flow in the lungs for efficient uptake of oxygen, and helps fight off viruses, bacteria, and other toxins. (Even more important during these COVID-19 times.)
And here's a fun fact to remember: scientists have proven that nose breathing creates extra resistance to airflow, resulting in 10 to 20% more oxygen reaching the blood. It's time to make the switch and breath through the nose.
WHEN TO BREATHE NASAL WHILE RUNNING
Low to moderate-intensity exercise: continue with nasal breathing in and out.
Moderate to high-intensity exercise: breathe in through the nose and out through the mouth
High-intensity exercise: breathe in and out through the mouth
ABILITY TO RUN WITH YOUR MOUTH CLOSED DEPENDS ON
Your BOLT score. A higher BOLT score translates into lighter breathing. (see my website page “breath test” for more information)
Your nasal airway. A well-developed nasal airway can handle a larger volume of air.
Your fitness levels.
A VERY BRIEF HISTORY OF NASAL BREATHING FOR RUNNERS
Recent research has debunked the traditional idea that more air equals more oxygen when it comes to breathing. Athletes are discovering that functional breathing is the key to unlocking their full potential. The late Russian doctor Konstantin Buteyko studied the effects of dysfunctional breathing patterns and found that many diseases were linked to over-breathing and low levels of carbon dioxide in the blood. Buteyko's nasal breathing exercises can help reduce breathing volume and improve CO2 sensitivity.
In 2018, George Dallam conducted research showing that recreational runners who trained using only nose breathing for six months had higher carbon dioxide levels and better body oxygenation. The study found that nose breathing was a staggering 22% more efficient than mouth breathing, which could make a big difference during endurance running. Christopher McDougall’s book, Born To Run, also introduced the world to the Tarahumara tribe in Mexico, a group of exceptional runners who breathe exclusively through their noses.
As athletes continue exploring the power of functional breathing, they discover that less air can mean more success. So, instead of focusing on taking in more air, they are discovering the benefits of breathing more efficiently through their noses. By actively training and improving their breathing techniques, athletes are unlocking their full potential and achieving greater success.
