Content

• To step
• Method 1 of 2: Part 1: How to breathe properly
• Method 2 of 2: Part 2: Improve your lung function in the long term
• Tips

Knowing how to breathe properly while running can help you run faster and longer with less effort. It also prevents you from getting those painful stitches in your side during your workout. Read this article to learn how.

To step

Method 1 of 2: Part 1: How to breathe properly

1. Breathe with your stomach, not your chest. Your abdomen should move in and out with each breath. If your stomach doesn't move when you breathe, you probably aren't breathing deeply enough.
2. Make your inhalations longer. This ensures that your body gets enough oxygen, which is the best way to combat muscle and lung fatigue. It also helps to get better stamina through proper circulation of oxygen to your muscles.
3. Keep your mouth open. Your mouth is wider than your nostrils, which allows you to draw in more air. Allow air to enter both through your nose and through your mouth.
4. Find a breathing pattern. Try to match your breathing to your footsteps. For example, inhale every other step with your left foot, and exhale with your right foot every other step. This will help you bring a rhythm to your breathing as you run, which will help you breathe more evenly.
   • Experiment with different breathing patterns to find the rhythm that works best for you. It depends on how fast you run.
5. Take the "talk test" to see if you are breathing enough. You should be able to formulate full sentences while running without panting and puffing.

Method 2 of 2: Part 2: Improve your lung function in the long term

1. Run or jog regularly. As with other physical activities, the more you exercise, the better you run will be. The better your fitness, the easier you will be able to breathe effectively.
2. Do breathing exercises. Remember, just like training the muscles and our heart, we also have to work to make our lungs stronger.
   • Practice breathing deeply into the abdomen while sitting or lying on your back. Place your hands on your stomach to make sure it moves up and down with each breath. Count to 8 on each inhalation and exhalation. Keep this for 3-5 minutes.
   • Swimming regularly can also improve lung function in the longer term, because it emphasizes breathing. It also helps you control the rhythm of your breathing, as you need to learn to tune this to your swimming strokes.
3. Do not smoke. Smoking damages the lungs, making it harder for you to breathe deeply while running.

Tips

• Make sure you drink enough when you run.
• Stretch your muscles after training to avoid injury.
• Running or jogging at a comfortable speed will help prevent side stitches and help you focus on your breathing.