Superior Breathing While Running: Part III
by Joe Somodi, Mental Performance Coach
article continued from Part 2
BREATHING TIPS FOR RUNNING: BALANCING YOUR BLOOD GASSES
Roger Federer and Novak Djokovic, two of the world's top tennis players, have long used nasal breathing techniques to boost their performance on the court. While fans have marveled at their seemingly superhuman abilities, breathing experts know the truth: Federer and Djokovic are highly proficient with breath training.
By keeping their mouths closed and breathing lightly through their noses between points, these athletes have developed a low sensitivity to carbon dioxide (CO2), the primary trigger for the release of oxygen from hemoglobin in red blood cells. When blood CO2 levels are low, the bond between hemoglobin and oxygen strengthens, limiting the body's ability to access oxygen from the air.
But it's not just about oxygen uptake. CO2 also plays a crucial role in regulating breathing chemistry and determining the level of air hunger that limits endurance during physical activity. Those more sensitive to changes in blood CO2 levels will become breathless sooner and see a decline in performance.
In a recent interview, Djokovic revealed that he uses breathing techniques to optimize his mind and body before and during matches. Conscious breathing, he explains, can be as simple as taking one or two breaths or as long as ten, depending on the time available.
By mastering nasal breathing techniques and conscious breathwork, Federer and Djokovic have shown that breathing is not just an involuntary action but a powerful tool for achieving peak physical and mental performance.
NASAL BREATHING SUPPORT TO KEEP YOU HEALTHIER
It's commonly believed that running is always beneficial for one's health, but recent studies have shown that many athletes suffer from asthma, respiratory infections, sleep apnea, and poor heart health. This is where the importance of breathing comes into play. Upper chest breathing can disrupt the balance of oxygen and carbon dioxide in your body, leading to poor core stability, faster fatigue of breathing muscles, and even reduced blood flow to your legs. Fast, hard mouth breathing during running can also be harmful, as it fails to filter, warm, or moisten the air, and may even lead to the inhalation of toxic particles that trigger asthma flare-ups.
However, practicing nose breathing can reduce mouth snoring, sleep apnea, insomnia, and ultimately improve sleep quality, which is crucial for good health and recovery. By learning functional breathing, runners can improve their overall well-being and avoid potential health risks associated with poor breathing habits.
HOW TO MAINTAIN NASAL BREATHING 24/7
Unleash the power of your breath with the Oxygen Advantage® method - the secret to optimal performance. This method involves full-time nasal breathing, and it's possible (and advisable) to maintain nose breathing during your entire training. Once your body has adapted, expect to achieve the same maximal workload. But don't be afraid to slow down and find your pace if you feel like you aren't getting enough air. As James Nestor writes in Breath, mouth closed jogging is surprisingly effective at preventing breathlessness, even if the pulse oximeter doesn't register any decrease in blood oxygen saturation.
Professional runners need to mouth breathe sometimes to build muscle tone, but athletes in high school and college can run and train with nasal breathing. Once your BOLT score is higher than 20 seconds, it's okay to breathe through your mouth occasionally. The key is to strike a balance and aim to breathe through your nose for at least 50% of your training.
Remember, breathing through your nose comes with a host of benefits, including reduced snoring and sleep apnea, better heart rate variability, improved mental focus, relief from airway trauma and asthma, and reduced stress. So keep your mouth closed during the day and night to experience these benefits.
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
Switching to nasal breathing takes time and patience, but with diligent practice and awareness of your BOLT score, you can unleash your true potential.
BREATHING EXERCISES FOR RUNNING
Are you looking to strengthen your diaphragm and improve your breathing? Look no further than the Oxygen Advantage® exercises, the method of breath training that I am trained in for athletes. These exercises can be done with or without a resistance mask like SportsMask. One of the key exercises involves strong breath holds, which simulate training at high altitude.
When you hold your breath, your body can't remove excess carbon dioxide from the lungs. This leads to high blood carbon dioxide, known as hypercapnia, and low blood oxygen, known as hypoxia. But this lack of oxygen doesn't mean your cells stop working. They continue to work even harder to diffuse oxygen. This combination of hypercapnia and hypoxia sends signals to the brain to restore normal blood gas levels.
As part of the body's natural homeostasis, the diaphragm sends messages to the brain to resume breathing. These messages become more urgent the longer you hold your breath, and the diaphragm begins to contract again and again. By holding your breath and experiencing strong air hunger, you give your diaphragm a workout and strengthen it over time.
6 Steps to Embrace Nasal Breathing During Exercise and Cultivate a Lifelong Healthy Habit
1. Start Slow and Progress: Begin by exercising at a comfortable intensity that allows for a light air hunger sensation. Gradually increase the intensity as your ability to sustain nasal breathing improves. Keep track of your progress using the BOLT score, which measures your tolerance to carbon dioxide. (check out my website page “breath test” for more information on BOLT)
2. Incorporate Progressive Warm-up and Indoor Training: Incorporate a progressive warm-up routine and consider training indoors on a treadmill or indoor bike to support the transition to nasal breathing. The Oxygen Advantage® nasal breathing exercises and breath-holding techniques can easily be integrated into your training regimen.
3. Observe Your Breathing: Pay close attention to your breathing patterns, particularly if you tend to breathe through your mouth during exercise. Take note of your BOLT score to assess your sensitivity to carbon dioxide. If your score is below 25 seconds, you may experience muscle fatigue earlier in your runs.
4. Unblock Your Nose: Practice exercises to improve nasal airflow and unblock your nose. Many individuals resort to mouth breathing due to nasal congestion. If you can breathe comfortably through your nose for a minute, you can cultivate this habit for life. (Check out my YouTube channel for this exercise.)
5. Adjust Your Pace: If nasal breathing feels challenging during exercise, slow down your pace until your breathing normalizes. Consider using MYOTAPE Sport to tape your lips, which can help promote nasal breathing. For those with a deviated septum, NasalDilator can assist in keeping the airways open.
6. Maintain Nasal Breathing During Sleep: Use MYOTAPE to tape your mouth at night to ensure nasal breathing during sleep. This promotes relaxation of the nervous system, improves oral health, and enhances sleep quality and recovery.
Remember, embracing nasal breathing may feel different initially, but be patient as your body adapts. Over time, you'll notice improvements in exercise recovery, reduced asthma symptoms, increased stamina, and enhanced focus. The breath holds the key to unlocking your full potential, and nasal breathing is a powerful tool on this journey.
