is there anything beneficial in breathing through only your nose during runs? I sometimes do it and now it has become easier and relaxes me more.... has anyone else tried this and have any benefits...
is there anything beneficial in breathing through only your nose during runs? I sometimes do it and now it has become easier and relaxes me more.... has anyone else tried this and have any benefits...
Whatever benefits come from restricting oxygen and carbon dioxide flow. Was it Zatopek who used to hold his breath every other space between phone poles along the road?
similated altitude training? wrote:
Whatever benefits come from restricting Oxygen and carbon dioxide flow. Was it Zatopek who used to hold his breath every other space between phone poles along the road?
Isn't that also restricting oxygen and Carbon Dioxide flow though? What is the benefits of doing that.
If your goal is to run faster, you will need more oxygen. Since your mouth is bigger than your nose, it can take in oxygen faster.
BigTex wrote:
Since your mouth is bigger than your nose, it can take in oxygen faster.
Sure about that, I know people who got bigger nose than mouth, my girlfriend for example...
that must suck in bed. or not.
On a slightly more scientific note, you actually take in far more oxygen with each breath than your lungs can transfer to your bloodstream. The disadvantage to breathing through your nose is there is more resistance to air flow, hence your breathing muscles have to do more work. Advantages include a controlled breathing rate. Interesting to note that almost all animals, when performing significant exertion breathe through their noses - though a lot have physiological adaptations that reduce the work breathing muscles have to do - ex. a dog's running stride will compress and expand its lungs so its diaphragm doesn't have to.
I thought Ive read somewhere (some legit science paper) that breathing through the nose is more efficient in the long term and through the mouth can deliver more air but is far less efficient. So what I gathered was that for going really long and slow go nose, for shorter faster stuff go mouth or both if you can.
This might be the paper you're referring to (you have to scroll down a ways to get to the part about nose breathing.) Its not really legit science, just a coach that's done some experimenting, which might be even better. But his success came more in the early development of high school runners. Most likely it wouldn't be worthwhile in terms of reduced training quality for a mature runner to try to adapt to nose breathing.
I don't know if it's beneficial or not, but while running up a steep hill in a race today I was breathing in through my mouth and out through my nose. Breathing in through the mouth gets a lot of air into the lungs quickly, and breathing out through the nose is slower causing the pressure to be higher and possibly forcing more O2 into the blood. Like I said, not sure if it really helps, but my race went well.
snerd,
a few years ago I helped out at with a fitness team that taught elementary and middle school kids exercise techniques and the like. one principle they taught was the importance of proper breathing. they stressed that you should fill your diaphragm when inhaling rather than your chest. also, as i had asthma when i was younger i was taught to breathe in through my nose and out through my mouth. i dont know if this technique serves any biological or mechanical advantage or if it is simply a technique to get me to pay attention to my breathing while i was running, in either case, it seems to work for me