---
date: 2026-07-23
tags: [technique, breathing, running-form, health]
---

# Breathing Technique

Deep stomach (diaphragmatic) breathing feels tight and not naturally easy — noticed Jul 23, both at rest and while running. Smoking is a contributing factor (reduced lung elasticity, tight intercostals).

## Why this matters for running

- Shallow chest breathing = less oxygen per breath → heart compensates with higher rate
- Accessory muscles (neck, shoulders) fatigue and create tension
- Can partially explain high anaerobic zone time even on runs that feel easy
- Efficient breathing is one of the highest-leverage improvements for distance running

## Smoking's role

- Reduces lung compliance (elasticity) — lungs don't expand/contract as freely
- Tightens intercostal muscles over time
- Increases resting HR and reduces VO₂Max ceiling
- The good news: lung function begins improving within weeks of quitting/reducing
- Even cutting down before runs makes a measurable difference

## Drills to try

### 1. 90/90 diaphragmatic reset (daily, 2-3 min)
- Lie on your back, feet up on a chair/couch (knees and hips at 90°)
- One hand on belly, one on chest
- Breathe through your nose — goal is **only the belly hand moves**
- Don't force deep breaths; normal volume, just redirected to the belly
- If chest moves more, that's the pattern you're retraining

### 2. Side-lying rib expansion (pre-run or before bed)
- Lie on one side, reach the top arm overhead
- Breathe into the "up" side of your ribcage — feel lateral expansion
- 5-10 slow breaths per side
- This loosens intercostals that get stuck from forward posture + smoking

### 3. Nose-in, mouth-out during runs
- First km: try nasal inhale, mouth exhale
- At 6'30"+ pace you'll eventually need mouth breathing — that's fine
- The goal isn't to nose-breathe the whole run, just to practice diaphragmatic engagement early

### 4. Pre-run breathing check (30 seconds)
- Standing, hands on lower ribs
- Take 3-4 slow belly breaths through the nose
- Feel ribs expand sideways, not just forward
- If it's tight, that's data — note it but don't force it

## What to track

- Does the tightness change over time with the drills?
- Any difference on run days vs rest days?
- Does it correlate with HR zones (more anaerobic on tight-breathing days)?
- Any change if you reduce/skip smoking before a run?

## Connected

- [[Runs/2026-07-23]] — first noticed