Activity from tips (page 16)
Posted by TSGal on Wed, April 6th, 2011 at 7:00 am
Today’s Ask The Swag Gal comes from a runner:
Well, to be honest, I am not personally much of a runner. I prefer to exercise using the elliptical and bicycle. However, I think you bring up a great question that I’m sure many other Swaggernauts are also wondering about. I have done some research for you and came up with a few exercises that can help with your breathing while running.
-Taking a deep breath can help us relax, reduce stress, eliminate cramps, and increase our aerobic capacity. While running, taking a deep breath will help you relax as well as give you a good shot of oxygen.
Breathing To Music
-Listening to one of your favorite songs – either with a good beat or motivating lyrics – can help keep your mind from wandering and it will regulate your breathing. It also makes your run steady and productive, as you can stride to the beat.
Nose And Mouth Breathing
-According to runningjogging.com, “the act of methodically breathing through both the nostrils and mouth can result in more oxygen through the airways.” To make sure you’re using this technique correctly, check that your stomach is contracting in and out with each breath.
-”A breathing ratio of 3:2 can help keep a healthy supply of oxygen circulating in the body. Keeping the 3:2 ratio means that for the first three steps you’re inhaling, meanwhile exhaling for the next two, alternating between steps” (runningjogging.com). If you’re running very fast, your body may automatically switch to a 2:1 ratio.
-The cleansing breath is great for opening up sinuses and clearing out congestion – making it easier to go for a run. Commonly used in yoga, “use the two middle fingers of your left hand to close off your right nostril. Breathe in for four counts through your left nostril. Then, use your thumb to close the nostril. Hold the breath for four counts, and then release your fingers from your right nostril, and let the breath out for eight counts. Repeat the process on the right nostril, using your right hand to close off the left nostril” (trails.com).
I encourage you to adopt one, two, three, four, or all five of these techniques to increase your stamina for running.
Do any of you Swaggernauts have effective breathing exercises for runners?
P.S. – Have a question for me? Send it to TheSwagGal@swagbucks.com. You’ll get 150 Swag Bucks if your question is chosen!
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