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The easy way to lose weight

Weight loss: A simple breathing trick that can help you run faster

  • February 09, 2022
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For original article click here

01/5The right way to breathe when running

During the pandemic, when the gyms were closed, many people took to running to stay fit and active. The popularity of the workout during the phase was understandable as you do not require any equipment or special machinery to begin running and you can easily maintain the social distance outdoors. Running is considered a great cardio and can help you burn tons of calories in a limited amount of time. Even 30 minutes of a running session at a moderate speed daily can provide you with many benefits. The only thing with running is that you have to maintain your form and breath correctly. A correct form reduces the risk of injury and breathing rhythmically can help you run faster, which will eventually help you burn more calories.

02/5Why breathing correctly is essential

When performing any exercises most of us have a habit of holding our breath. Doing this can raise your blood pressure, cause dizziness, nausea or even a heart attack. Breathing properly makes your workout more effective, strengthens your cardiovascular system and reduces muscle stiffness. Even in case of running, breathing properly can help to run faster, which is very essential for those looking to burn calories to shed kilos or prepare for a marathon.

Read more: 5 ankle-strengthening exercises you should include in your fitness routine

03/5​How to breathe correctly when running

The right way to breathe when running is to sync with your breath with your strike. Firstly, correct your form, then sync your breathing with your foot strike. Alternate you exhale and inhale between your right and left foot strikes. Inhale for three-foot strikes and exhale for two. Breathing rhythmically allows you to breathe in more oxygen to meet the requirement without stressing the body. Also, keep your spine erect, look forward and relax your shoulders to breathe more efficiently.

04/5​Breathing through nose vs mouth

In general, we all breathe in through our nose because the hair present in the nose helps to purify the air before it reaches the lungs. When performing any workout we can breathe in through the nose and breathe out through the mouth. In the case of running, there are two techniques that you can adopt. First, breathe in through your nose and breathe out through your mouth or do both through your mouth. During an intense running session, it is recommended to breathe in and out through your mouth to meet the increased requirements of oxygen by the muscles. Not breathing properly can make you feel dizzy or lightheaded.

Read more: 5 exercises you can skip and what can you do instead

05/5​How to improve your breathing technique when running

In the beginning, it might be difficult to synchronize your breath with your running pace. So to get into the habit of breathing correctly, you can practice equal breathing technique.

Equal breathing technique

Step 1: Sit in a quiet place and close your eyes.

Step 2: Inhale and exhale slowly to relax.

Step 3: Inhaling through your nose for four seconds,

Step 4: Pause for a few seconds to allow the air to rest in your lungs.

Step 5: Exhale through your nose for four seconds.

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