Causes:
When your heart is pumping faster, your lungs need to take in more oxygen, which is why you tend to breathe more heavily when doing an aerobic activity like running.
Prevention:
One of the best ways to counteract poor breathing while running is to prevent it altogether. Prevention through breathing cadence is a way to control your oxygen intake. Cadence refers to a pattern of breathing that allows you to take in the optimum amount of oxygen through a 3-to-2 inhale-to-exhale ratio. Inhale for three counts and exhale for two to control your breathing pattern. Working up to a higher level of fitness slowly can also help you control your breathing. Don't attempt a five-mile run if you're overweight and have never run before. Start with shorter distances to allow your body to acclimate to the new level of activity.
Where can you start?
Think about this....
When you are running, your jaw should be relaxed with your mouth slightly open. Breathing through your mouth and nose at the same time will maximize the volume of oxygen reaching your lungs. Take deep breaths with your diaphragm and not shallow breaths through your chest. If you are breathing from your diaphragm, your stomach will move in and out. If you have trouble with breathing awareness, regular yoga classes will teach you to control your breath and breathe mindfully.
Most elite runners breathe in a 2:2 ratio. This means that for every inhale, they are taking two steps, and for every exhale, they are taking two more. This takes practice!!
Happy Running!
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