There’s a book called “Breathe” by James Nestor that really changed my understanding of breathing. I now find myself feeling “out of breathe” if I mouth breathe - I do all my breathing (inhale AND exhale) exclusively nasally
"I do all my breathing (inhale AND exhale) exclusively nasally" - So you're telling me you could do a flat-out 800m sprint and at the end you'd be comfortably inhaling and exhaling through your nose?
@@thepsychologist8159 yes absolutely!! Doesn’t matter the distance, or the intensity. Occasionally I do a deep exhale through the mouth to clear a large volume of air from the lungs, but if you really commit to nasal breathing for only a couple of weeks, you’ll quickly realize that with a bit of practice the incredible advantages of nasal breathing! Read the book. You won’t regret it.
@@michealGRuns I've been a runner/distance runner for over 38 years, believe me, I've read them all. I just watched the final of the men's and women's 800m at the Tokyo Olympics. What do you know? They were all sucking in air through their mouths during the race (certainly during the finishing stages) and after finishing, they're all breathing through their mouths in the recovery process (some even hunched over). Nasal breathing is fantastic for aerobic running, but once you hit threshold or go anaerobic, nasal breathing simply will not deliver the oxygen your body and muscles require.
@@michealGRuns Here's what James Nestor says "to really optimise oxygen in your body and to allow your body to function most efficiently you need to breath in line with your metabolic needs, which for the vast majority means breathing less". That last bit is pivotal. "you need to breath in line with your metabolic needs". Most people are either fat bastards or don't exercise regularly, therefore slow long breathing through their nose will benefit them the most (in fact, anyone in a rested or aerobic state). "the vast majority". Refer to my prior comment. Many people are either fat bastards or don't exercise regularly, therefore their metabolic need for oxygen is not at the level of someone who's a runner or engages in anaerobic exercise. "means breathing less". The two prior comments address this. On the converse, someone who has a metabolic need for more oxygen (especially in an anaerobic state) will breath more and, will do it in a way that delivers the most oxygen - through the mouth. - Low to moderate-intensity exercise: continue with nasal breathing in and out. - Moderate to high-intensity exercise: breathe in through the nose and out through the mouth - High-intensity exercise: breathe in and out through the mouth
I'm 52 years old and still under 90 mins for the HM. All my life I've been a mouth breather while running. It's never hampered my performance and I've never had any ill-effects from it.
Thanks for the tips! As an asthmatic runner, I spend much more time thinking about my breathing than non asthmatics. Switching to MAF and focusing on nasal breathing - incredibly challenging at first- made a HUGE difference for me. I rarely ever need my inhaler anymore! Sadly, speed fell by the wayside, so I'm trying to incorporate that back in now while keeping the benefits from MAF.
I breathe between a 6 x 6 and a 2 x 2 cadence, and everything in between, including alternating patterns depending on level of effort. Anything less than 5 x 4 is easy effort for me. 3 x 3 tends to correlate with threshold and 2 x 2 is anaerobic. This works great for me to regulate efforts in training and races.
I've changed to nasal breathing about a month ago. Even on tempo sessions, I can still at least breathe in through the nose. Now I prefer it, because nasal breath is just cleaner and better than oral breathing. On rhythm: I like 3 steps in, 4 steps out for easy runs and 2 in 3 out on speed sessions.
'Ripple breathing' was de rigeur in the Seventies. The word at the time was that you couldn't break the 4 minute mile without ripple breathing. I still use it, without any conscious thought. It sounds very similar to belly breathing referenced in the video
I learned as a young runner that my breathe had to match my pace or I would get side stitches in the middle of a run or race so now that I'm 58 my breathe and stamina has to match with my pace to keep running and it takes practice.
Ive been applying Rhythmic technique for years but wow never thought to alternate the breathing pattern before. Applying from today onwards ! Thanks Coach Parry and team !
It's very difficult to run out of oxygen, we will normally pass out first, and showing symptoms of hypoxia (blue lips etc) while exercising is surely more a sign of illness. Yes if heart rate is higher than normal, it's driven up by lower oxygen level, and maybe low Iron or bad lung function (asthma). But feeling short of breath is more from excess carbon dioxide. As O2 drives heart rate, CO2 drives respiration rate. Feeling shorter of breath than normal and needing to breath faster may be a sign of something else. The other side of breathing - conversion transport and elimination of CO2 - is predominantly effected by carbonic anhydrases of which Zinc is the active element. In other words - keeping up your Iron intake is important - but personally I find keeping up Zinc intake even more so.
I have an idea, let's get back to running for fun and not worry about what side of the body I'm exhaling from! What's next, the position of my tongue in my mouth while I run?
@@CoachParry of course and your channel is excellent. The comments funny because as humans we are always striving for something better, where animals just do it, like NIKE says. As for me I actually started to change my breathing recently, to do it more from my belly and through my nose.
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There’s a book called “Breathe” by James Nestor that really changed my understanding of breathing. I now find myself feeling “out of breathe” if I mouth breathe - I do all my breathing (inhale AND exhale) exclusively nasally
"I do all my breathing (inhale AND exhale) exclusively nasally"
- So you're telling me you could do a flat-out 800m sprint and at the end you'd be comfortably inhaling and exhaling through your nose?
@@thepsychologist8159 yes absolutely!! Doesn’t matter the distance, or the intensity. Occasionally I do a deep exhale through the mouth to clear a large volume of air from the lungs, but if you really commit to nasal breathing for only a couple of weeks, you’ll quickly realize that with a bit of practice the incredible advantages of nasal breathing! Read the book. You won’t regret it.
@@michealGRuns I've been a runner/distance runner for over 38 years, believe me, I've read them all. I just watched the final of the men's and women's 800m at the Tokyo Olympics. What do you know? They were all sucking in air through their mouths during the race (certainly during the finishing stages) and after finishing, they're all breathing through their mouths in the recovery process (some even hunched over).
Nasal breathing is fantastic for aerobic running, but once you hit threshold or go anaerobic, nasal breathing simply will not deliver the oxygen your body and muscles require.
@@michealGRuns Here's what James Nestor says "to really optimise oxygen in your body and to allow your body to function most efficiently you need to breath in line with your metabolic needs, which for the vast majority means breathing less". That last bit is pivotal. "you need to breath in line with your metabolic needs". Most people are either fat bastards or don't exercise regularly, therefore slow long breathing through their nose will benefit them the most (in fact, anyone in a rested or aerobic state). "the vast majority". Refer to my prior comment. Many people are either fat bastards or don't exercise regularly, therefore their metabolic need for oxygen is not at the level of someone who's a runner or engages in anaerobic exercise. "means breathing less". The two prior comments address this.
On the converse, someone who has a metabolic need for more oxygen (especially in an anaerobic state) will breath more and, will do it in a way that delivers the most oxygen - through the mouth.
- Low to moderate-intensity exercise: continue with nasal breathing in and out.
- Moderate to high-intensity exercise: breathe in through the nose and out through the mouth
- High-intensity exercise: breathe in and out through the mouth
@@thepsychologist8159yes, i think you nailed it
I'm 52 years old and still under 90 mins for the HM. All my life I've been a mouth breather while running. It's never hampered my performance and I've never had any ill-effects from it.
Thanks for the tips! As an asthmatic runner, I spend much more time thinking about my breathing than non asthmatics. Switching to MAF and focusing on nasal breathing - incredibly challenging at first- made a HUGE difference for me. I rarely ever need my inhaler anymore! Sadly, speed fell by the wayside, so I'm trying to incorporate that back in now while keeping the benefits from MAF.
I breathe between a 6 x 6 and a 2 x 2 cadence, and everything in between, including alternating patterns depending on level of effort. Anything less than 5 x 4 is easy effort for me. 3 x 3 tends to correlate with threshold and 2 x 2 is anaerobic. This works great for me to regulate efforts in training and races.
I've changed to nasal breathing about a month ago. Even on tempo sessions, I can still at least breathe in through the nose. Now I prefer it, because nasal breath is just cleaner and better than oral breathing. On rhythm: I like 3 steps in, 4 steps out for easy runs and 2 in 3 out on speed sessions.
Coach Parry is the best!!!
'Ripple breathing' was de rigeur in the Seventies. The word at the time was that you couldn't break the 4 minute mile without ripple breathing. I still use it, without any conscious thought. It sounds very similar to belly breathing referenced in the video
I learned as a young runner that my breathe had to match my pace or I would get side stitches in the middle of a run or race so now that I'm 58 my breathe and stamina has to match with my pace to keep running and it takes practice.
Ive been applying Rhythmic technique for years but wow never thought to alternate the breathing pattern before.
Applying from today onwards !
Thanks Coach Parry and team !
It's very difficult to run out of oxygen, we will normally pass out first, and showing symptoms of hypoxia (blue lips etc) while exercising is surely more a sign of illness. Yes if heart rate is higher than normal, it's driven up by lower oxygen level, and maybe low Iron or bad lung function (asthma). But feeling short of breath is more from excess carbon dioxide. As O2 drives heart rate, CO2 drives respiration rate. Feeling shorter of breath than normal and needing to breath faster may be a sign of something else. The other side of breathing - conversion transport and elimination of CO2 - is predominantly effected by carbonic anhydrases of which Zinc is the active element. In other words - keeping up your Iron intake is important - but personally I find keeping up Zinc intake even more so.
Isn't exhaling on two strides exhaling on both the left and right?
Just run, don't breathe.
Good luck breathing through your nose when running!
It’s easy for some and harder for others.
Made a big difference in my running and controlling heart rate.
I'm Asian with a small nose, I can't run without opening my mouth to breathe 🤣
Heisenberg
The video isn't giving proper answer to the question in the title...
Huzzah! First 🏆
🤣🤣🤣 quick off the mark you are 💪🏼
@@CoachParry gotta be fast, yeah? 🙂
I have an idea, let's get back to running for fun and not worry about what side of the body I'm exhaling from! What's next, the position of my tongue in my mouth while I run?
I genuinely laughed at that. I wonder if baby cheetahs 🐆 get taught all this
Hence the point we make at 6:30
@@CoachParry of course and your channel is excellent. The comments funny because as humans we are always striving for something better, where animals just do it, like NIKE says.
As for me I actually started to change my breathing recently, to do it more from my belly and through my nose.
Imagine, commenting this on a channel for running technique and performance.
Lol true