You may have the experience that if you run fast, have a steep slope, or become nervous during a game, you will feel that you are getting breathless and you feel like you need to carry an oxygen cylinder to have enough oxygen to use. Breathing came from heavy legs, hunched back, and even annoying flank pain. He had to slow down and not slow down.
Most people attribute the symptoms of running easy to breathe and climbing powerlessness to cardiopulmonary training and muscle weakness. This may be one of the reasons, but have you ever thought that these conditions and breathing techniques are also very relevant? If you are accustomed to using chest breathing, most of the exhalation is passively letting the air out of the lungs, which is often not exhausted enough. When inhaling again, the amount of inhaled oxygen is also limited. We call this efficiency Poor breathing is 'shallow breathing'. The muscles in exercise need endless supply of oxygen to continue to act. Inhalation of oxygen is not enough. Muscles have no energy. They have to reduce work efficiency and you run harder and harder.
As for some runners who may experience flank pain problems, apart from the causes of exercise exceeding the load, it is also related to untrained deep muscles near the diaphragm, resulting in poor ability to contract the diaphragm. Once the exercise intensity increases, It is easy to twitch and cause flank pain.
What is the efficient way of breathing? In contrast to shallow breathing, the use of deep "abdominal breathing" of the abdomen and diaphragm causes the exhaust to become active. On the one hand, it can discharge the metabolized carbon dioxide more completely. On the other hand, it also increases the capacity of the inspiratory system. Inhaled oxygen penetrates the alveoli and improves the efficiency of oxygen exchange. At the same time, this kind of breathing method using deep muscles can also help you to focus more on the core muscles. Running posture and movements are not easy to get out of shape due to increased strength or distance.
If you have never tried abdominal breathing, you can start with the following steps:
One: To really do abdominal breathing, first of all you must have a good stance, hunchback will compress the chest and abdominal cavity, so that the suction capacity becomes smaller, the diaphragm and the core muscles will be difficult to squeeze Cause; try to spread your feet and shoulder width, upper body straight, imagine your spine gradually stretched, extending from the top of the sky to the sky, many people's shoulders are easy to strain, may wish to jump, turn shoulders, so that the shoulders of nature Hanging on both sides of the body.
Two: First, gently inhale a little gas, put your hands on your chest and abdomen, then slowly and deeply, gradually put away your stomach and exhale from your mouth. You will feel the diaphragm relax and rise naturally. With the chest air exhaust. If you do well, one hand on the abdomen will be concave with the abdomen, and the chest's hand will only slightly press, or even no change.
Three: try to completely spit gas clean, and then slowly inhale from the nose, inhale at the same time, pay attention to the abdomen, so that the abdomen with the air inhalation slowly expand, you will feel the diaphragm gradually increase the tension, shrinkage When it falls, air starts to be introduced from the abdomen and gradually fills the entire abdomen and chest. If you have caught the abdominal breathing technique, one hand on the abdomen will be introduced with the air, the abdomen will swell and move, and the one hand on the chest will float slightly or the style will not move.
Four: Repeat steps 2 and 3 several times to experience the active exhaust, to relax the feeling of inspiration, feel the chest and abdomen movements, if it is not going well, re-examine whether the upper body is upright, inspiration and exhalation is slow And deep, the idea is placed on the abdomen, initiated by the abdomen, the nose and mouth to guide the air to discharge and inhale.
Abdominal breathing is a skill that can be practiced at any time. At the beginning, you may not be accustomed to such deep muscle operations, but try to visualize and use this type of breathing all the time, and start with a slower, more relaxed exercise. Let the rhythm of abdominal breathing match the speed of running, until you can use abdominal breathing with ease, then gradually increase the running speed, and soon you will find that the same level of speed is less laborious, long-distance running The endurance has also improved, and the rhythm of running does not seem to be as rushing as it used to be. It is more relaxed and comfortable. These will be the benefits of the 'invisible power' of abdominal breathing.
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