obsidian-vault/Notes/breathing-technique.md

date, tags

date	tags
2026-07-23	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