How to Breathe Properly When Running (Part-2)


Deep Belly Breathing: Diaphragmatic breathing—also known as belly breathing—helps to strengthen your breathing muscles and encourage full oxygen exchange. This not only makes the breathing process more effective but allows your body to use oxygen more efficiently. By preventing side stitches, deep belly breathing also allows you to take in more air.

Breathing and Footstrikes: What scientists refer to the patterns as locomotor-respiratory coupling is the sync in breathing to locomotor movement, researchers have long known them as a form of rhythmic breathing pattern that most animals and humans practice. Also called LRC, it is the practice of pairing your breath with your footstrikes.

Preferred Breathing Rhythm: Humans use a variety of breathing patterns, unlike animals that often breath at a 1:1 LRC ratio (one breath per footstrike). However, studies suggest that a 2:1 coupling ratio is favored. That means for every two strides, you take one breath. As a runner, this might mean that you fall into a pattern where you breathe in for two to three footstrikes and breathe out for the same number of footstrikes.