60 lines
2.4 KiB
Markdown
60 lines
2.4 KiB
Markdown
---
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date: 2026-07-23
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tags: [technique, breathing, running-form, health]
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---
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# Breathing Technique
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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).
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## Why this matters for running
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- Shallow chest breathing = less oxygen per breath → heart compensates with higher rate
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- Accessory muscles (neck, shoulders) fatigue and create tension
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- Can partially explain high anaerobic zone time even on runs that feel easy
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- Efficient breathing is one of the highest-leverage improvements for distance running
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## Smoking's role
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- Reduces lung compliance (elasticity) — lungs don't expand/contract as freely
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- Tightens intercostal muscles over time
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- Increases resting HR and reduces VO₂Max ceiling
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- The good news: lung function begins improving within weeks of quitting/reducing
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- Even cutting down before runs makes a measurable difference
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## Drills to try
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### 1. 90/90 diaphragmatic reset (daily, 2-3 min)
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- Lie on your back, feet up on a chair/couch (knees and hips at 90°)
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- One hand on belly, one on chest
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- Breathe through your nose — goal is **only the belly hand moves**
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- Don't force deep breaths; normal volume, just redirected to the belly
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- If chest moves more, that's the pattern you're retraining
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### 2. Side-lying rib expansion (pre-run or before bed)
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- Lie on one side, reach the top arm overhead
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- Breathe into the "up" side of your ribcage — feel lateral expansion
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- 5-10 slow breaths per side
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- This loosens intercostals that get stuck from forward posture + smoking
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### 3. Nose-in, mouth-out during runs
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- First km: try nasal inhale, mouth exhale
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- At 6'30"+ pace you'll eventually need mouth breathing — that's fine
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- The goal isn't to nose-breathe the whole run, just to practice diaphragmatic engagement early
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### 4. Pre-run breathing check (30 seconds)
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- Standing, hands on lower ribs
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- Take 3-4 slow belly breaths through the nose
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- Feel ribs expand sideways, not just forward
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- If it's tight, that's data — note it but don't force it
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## What to track
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- Does the tightness change over time with the drills?
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- Any difference on run days vs rest days?
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- Does it correlate with HR zones (more anaerobic on tight-breathing days)?
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- Any change if you reduce/skip smoking before a run?
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## Connected
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- [[Runs/2026-07-23]] — first noticed |