Importance of respiratory therapy. How to get your breath back while running

Proper breathing while running can be called the first lesson that is explained when mastering this sports discipline. Long-term experience of amateur and professional runners, sprinters, long distance runners and marathon runners shows that it is necessary to learn this.

Proper breathing is general concept which has different content. Each person breathes individually. However, there are general principles breathing while running, which are publicly available and many are used. These principles make it possible to best result. They are also divided by type of activity. For example, in sprinting, the frequency is high, and the passage of the middle distance has a more relaxed breathing pace.

Proper breathing begins with a warm-up

The beginning of each workout is accompanied by a warm-up. This is not only a way to reduce the chance of injury by an order of magnitude, but also to prepare the muscles for the load. Without a warm-up, the effect of the lesson falls, because the body has not had time to adapt to the load. Here important role plays the game. For some it happens quickly, for others it takes longer. BUT! The importance of training cannot be underestimated.

Therefore, before jogging, it is necessary to perform several standard exercises that will warm up the muscles and respiratory organs.

A standard set of exercises includes head and shoulder rotations, torso rotations and tilts, lunges, squats, light bouncing, ankle kneading (for running important point). It is necessary to perform at least 6 exercises, gradually involving large muscle groups. The number of repetitions of each exercise is 8-32 times.

If the workout consists of running at an average pace, then the breathing rate is usually higher. Eager to repay oxygen starvation, the runner breathes faster. Therefore, in this case breathing rhythm 2-3 steps per 1 cycle.

Sprinting makes it almost impossible to keep up with the rhythm of breathing. Sprinting is the most intense exercise, which maximizes the use of all muscle groups, but for a short time.

Inexperienced runners try to run the entire distance while holding their breath. This is wrong because the result suffers. Despite the difficulties with control, you still need to breathe.

If, while performing the proposed options, you feel a sharp lack of oxygen, or vice versa, breathing is too frequent - look for your rhythm. Each person has their own characteristics and different level fitness.

Learn to control your breathing and then you can build a suitable rhythm. Inhale to 50% of your lung capacity, exhale at a moderate pace.

Breathing techniques while running

Practical options for breathing techniques while running will allow you to better understand the basic principles, as well as choose the appropriate option for the task.

two plus one

An interesting technique that you can try while doing slow running. Take two short breaths and one deep breath. Surprisingly, in two short breaths, the lungs are filled quite a lot. For me, this was big news.

It is not recommended to use the technique at a moderate or fast pace, because it is almost certain that you will lose your breath.

rhythmic breathing

Features of movements are such that inhalation and exhalation fall on different legs. For example, we always breathe in right leg, and exhale on the left. Solving the problem is very simple. Use odd-breath running. That is, try to make the cycle consist of 3.5 or 7 steps. Thus, the inhalation-exhalation phases will alternate.

A similar method is used by swimmers engaged in crawl on the chest. This technique allows you to swim in the middle of the track.

Breathing by count

The technique allows you to control the rhythm throughout the run. Often used by beginners who set a goal to learn proper breathing.

The myth of proper breathing

The basic principle that everyone was taught was to inhale through the nose, exhale through the mouth. I have one question - the one who invented this technique, tried to run according to this technique? I don't think so. If you perform the technique at rest, then an attack of yawning occurs. Performing while running can make you dizzy. What is really good for this technique- restoration of breathing. The best publicly available method has not yet been found - deep breath rising on your toes and exhaling your arms through the sides.

However, it should not be argued that the breathing technique known to everyone was invented unreasonably. main foundation her appearances became functional features nose and mouth.

During active breathing while running, the nasal mucosa traps microorganisms and does not allow them to get inside. This reduces the risk of getting sick. AT oral cavity there is no mucous membrane, so the microbes feel quite comfortable. This is all that technology can boast of. For practical application it is complex and even wrong.

The ideal option is mixed breathing. It is based on simultaneous inhalation through the nose and mouth, which allows you to breathe more comfortably and speed up the delivery of air to the lungs.

Breathe as comfortable as you can main principle correct breathing. Try to keep oxygen starvation to a minimum. Choose the ideal breathing rhythm for yourself and learn to control it. Constant control will allow you to work out the skill to automatism and you won’t have to follow it anymore.

Seem absurd and even unfair. If we cannot control the work of the heart muscle or liver, then breathing is an activity that the body cannot perform without our direct participation and desire. Then why does dystonia hit even this organized process? Moreover, as a rule, there are no organic pathologies in the respiratory system of the VVD.

The root cause is in the nerves

Dystonic people are by no means special when it comes to nervous situations and stress. Even the most “ordinary” individuals with healthy nerves sometimes feel their breath hitch when talking to a strict boss, or their lungs constrict in the dentist’s chair.

There is nothing unnatural in this - the body only reacts to stress and tries to "escape from danger." If stress becomes chronic, as happens with VVD, the respiratory system will begin to regularly adjust to anxiety and unrest. Especially if the VVDshnik himself is looking forward to breathing failures, remembering “how terrible and unpleasant it was last time.”

The constant expectation of suffocation or incomplete inhalation / exhalation eventually develops into a real respiratory neurosis. Signs of "nervous breathing failure" are as follows:

• Medical examination does not reveal pathologies.
• Functionality is impaired, felt constant fatigue even after small things.
• Patient associated with panic attacks.
• Often hurts or.
• The gastrointestinal tract behaves strangely, giving out heartburn, indigestion, or stool disorders.
• The rhythm of the heart is quickened, or often occur.
• The patient is tired of himself, feels helpless and angry in front of everything that surrounds him.
• There is a fixation on the symptom: the VSD is constantly rummaging through medical forums, looking for information about diseases respiratory system; listens to his breathing; constantly evaluates the depth and rhythm of inhalations / exhalations.

Respiratory neurosis is very similar to all other neuroses in VVD, but the patient is focused specifically on his respiratory organs and their work. Whatever a person does, he “checks” every minute how he breathes. Even when the VSDshnik forgets from his revisions, his subconscious continues to actively engage in the assessment of the respiratory process. Therefore, it is not surprising that such a person is constantly out of breath from excitement, laughter, physical activity and even during quiet web browsing.

Other causes of respiratory problems

With VVD, respiratory failures are not necessarily associated with neurosis. Such a symptom may be secondary - against the background of other conditions.

Interruptions in breathing are unpleasant, and sometimes unimaginably scary for VSDs. However, doctors convince: such situations never lead to lethal outcome. Even after fainting, a person retains the ability to breathe. Therefore, it is not necessary to accuse the brain of unreliability and carelessness in advance. It is important to help yourself: strengthen the nervous system, fill your life with reasonable physical activity and stop listening to your own lungs.

Everyone knows how to breathe properly. On the one hand, this is not so difficult, but on the other hand, it is not a secret. Physical education teachers and children's trainers clearly work out their bread - they immediately explain that you need to exhale at maximum effort (when lifting or pushing away), and inhale on the reverse movement. it common truths. But for some reason, I personally ignored them. Not completely, but didn't pay enough attention. We often ignore something necessary and correct. We just consider it banal, and, therefore, not noteworthy. And very in vain.

I'll tell you with my own example. And then we'll move on to practical recommendations. I'll try not to be boring and not load theory.

Since my passion for mixed training (CrossFit,) in which you need to work for a specific result (time or amount) and constantly beat your records, I began to notice that I always “can do better”. But for some reason it doesn't work. There is no muscle failure, fatigue is also not so strong. But at some point I “die” in training and that’s it.

I was out of breath and I started panic attacks: "Everything! Ass! I can not anymore!" Only by an effort of will I forced myself to complete the training. And the results, as I said, were not encouraging. And there was no feeling that I did everything I could. Of course, it was obvious that this was a weak “breather”! You can, of course, wait until it gets better by itself. But this state of affairs did not suit me.

BREATH CONTROL during training is one of the key factors affecting the result.

Pay attention to the word "control". There are two points why it is so important - physiological and psychological (motivating). The second aspect is secondary, but no less useful.

Physiological aspect of breath control

If breathing during training is not controlled, then it will go astray. Do not believe those who say that you yourself will adapt to breathe properly during physical exertion. naturally. This misconception is due to the fact that many champions may state, “I don't think about breathing. I only think about how to win!” The fact is that a champion became a champion because he brought proper breathing to automatism. And in order to do this, you must initially breathe correctly. And control your breathing from the beginning to the end of the workout.

I will try to explain on the fingers.

• Oxygen is one of the sources of energy for our body.
• The more intense and longer we move, the more we need it.
• The more it needs the more we want to admit major mistake - start greedily grabbing air with your mouth, hoping to get oxygen as much as possible and as quickly as possible.
• The more often we inhale and exhale, the LESS we get oxygen - it does not have time to "absorb".
• The less oxygen we get, the faster we get tired and fail.

I want to note that other body systems (for example, muscles) can continue to work, but are forced to stop until recovery required consumption oxygen. All of this is terribly slow. not only the result of a particular workout (volume or time), but also external results — muscle growth or fat burning. They just don't get in line!

Now let's talk about what we kind of know everything from childhood - how to breathe properly:

1. You need to exhale at maximum muscle effort.. This applies mainly strength exercises. For example, in squats and push-ups, you need to exhale when lifting, and inhale when lowering down.
2. Never hold your breath. Highly common mistake. It leads to an increase in pressure in the body. Which in turn can lead to loss of consciousness. In the very best case it will just take your breath away and it will be difficult to restore it.
3. Inhale should be deep and exhale full. For this, it is advised to breathe bottom belly (although it is correct to say "diaphragm"). That is, inhale as if you are filling the stomach with air, and not the lungs. And exhalation is advised to do more or less sharp.
4. Breathe rhythmically. That is, to follow a certain pace. For running, for example, you can inhale for 2-3 steps, and exhale for 1 step. If breathing becomes difficult, then the pace of the exercise is recommended to be reduced. Breathing at some point may become frequent, but should not become intermittent.
5. Get your breath back. If your breathing is out of whack and becomes irregular, take a break. If the pause is planned (between exercises and approaches), then also restore breathing. To do this, you need to breathe deeply and rhythmically (see paragraphs 2, 3 and 4).

In addition, it is often recommended inhale through the nose and exhale through the mouth. Sometimes even breathe through your nose. This is optional, but desirable - passing through the nose, the air is "filtered" and heated (important when training outdoors in cold weather).

There is another one useful advice, which will help to comply with all the rules - focus only on exhalation! Effort - exhale. As fully as possible - exhale. Rhythm - on exhalations. In pauses - exhale everything from the lungs! They say that if you breathe out correctly, then you will also breathe in the right way.

Related video (doctor, chiropractor, athlete German Tyukhtin):

If you focus on following these rules, then this will be breath control during exercise. Personally, this control began to bear fruit for me at the very first training session in which I applied it. But it's not just about physiology...

The psychological aspect of breath control

Simple breath control will not make you a record holder right away - breathing will go astray one way or another, and it will still be hard to train. Just with control, you will train much more efficiently. But cardio-vascular endurance (“breathing”) can be trained like any other system of the body. So practice proper breathing, try to keep it as long as possible and gradually become stronger and more resilient. But there is one interesting point.

When you focus on your breath, you become more mentally stable. What does it mean. Your brain is busy with breathing and exercise technique. And does not pay attention to "extra" signals nervous system which encourages us to stop bullying ourselves. Everyone is familiar with these petty thoughts:

• Something hard is coming today.
• Damn, this is just the beginning!
• I will finish now, but then I will definitely do more.
• Maybe the hell with him - with a record?
• I don't seem to be able to anymore...
• etc.

But if you are focused on breathing, then such thoughts will not be frequent guests in your head. Resources are occupied by others. BUT you are a machine, knowing fear and weaknesses. No wonder they say to pregnant women: “Breathe!”.

Remember what I said about my panic attacks? They disappeared under breath control. Yes, things don't always work out as planned. But now I'm sure that I'm doing what I can at the current time. I'm wrong. But not because I give up morally. This is an important point.

So, even if you consider yourself a sports guru, try focusing on your breathing in one workout. Observe, correct if necessary, hold the same rhythm for as long as possible. And look at the results. More than sure that they will pleasantly surprise you.

For any physical activity A lot depends on breathing. And it doesn’t matter what exactly you choose: classes in gym, crossfit or swimming. Today we will talk about how to breathe properly while running.

What and how we breathe

The human body, like the organisms of higher vertebrates, is equipped with a perfect respiratory apparatus associated with circulatory system. Such a connection is necessary to extract oxygen from the air, fix it on the hemoglobin of the blood and transport it throughout the body, to each cell.

The amount of oxygen that enters the lungs will depend on the quality of breathing and the air of the external environment. The quality of breathing is the depth of inhalation and frequency.

For more efficient oxygen consumption, breathing must be rhythmic. Chaotic breathing does not allow to saturate the body with oxygen in the right amount. There will either be too much or too little. A deficiency for a person is undesirable and dangerous. And too much can make you dizzy.

The quality of the air around us is its purity. You all know or have heard what photosynthesis is. Green plants absorb the carbon dioxide we breathe out. And they release oxygen, which we already absorb. Accordingly, the more plants in your environment and the fewer cars, the better. No wonder everyone wants to go to the training in the park, and not run along the side of the freeway.

Breathing rules for sports

The following seven rules give an idea of ​​how to and how not to breathe during physical exertion.

Rule 1: breathe clean air

The first rule has already been announced - breathe where there is a lot of oxygen. This forest, park, natural reserves.

During physical activity, the body's demand for oxygen increases. And oxygen is absorbed along with air. It turns out that if there are a lot of harmful impurities in the air, we will also inhale them? Yes, unfortunately it is. Therefore, it is not recommended to run near the roadways, in industrial areas, in dusty areas. Otherwise, all particles and dirt will end up in our lungs.

Rule 2: Regulate the depth of your breath

To understand how to breathe correctly while running, what the technique should be when running, you need to decide on the depth of breathing.

You can breathe shallowly - such breathing is typical for a state of rest and sleep. Inhalation is fast and weak, exhalation is sharp and imperceptible. Periodically (every 5-6 minutes), the body takes a deep breath, as it needs more air.

Even when walking, such breathing will be ineffective. Therefore, the breaths will become a little deeper and faster.

Proper breathing while running can combine medium-deep breaths with alternating deep breaths. For example, 10 medium breaths, 1 deep. And this is true only when you do not have enough air. Medium-deep breaths are usually sufficient.

By learning to regulate and stabilize the depth of your breathing, you will discover new horizons for yourself.

It is impossible to take each breath very deeply while running - a temporary excess of oxygen can cause dizziness.

So, rule 2 in running and in any physical activity - adjust the depth of breathing depending on the situation, but do not breathe deeply in a row! It is optimal to take medium-deep breaths.

Rule 3: inhale and exhale your turn

While doing exercise, inhalation is done with less effort, and exhalation with more effort, inhalation during muscle relaxation, and exhalation during their contraction.

In running, this rule is not entirely appropriate, since in this case it does not matter when to inhale and when to exhale, rule 4 is important.

Rule 4: Rhythm and Frequency

The holy point in running is rhythm. If you get lost, lose the rhythm, breathing becomes chaotic, you choke and cannot continue at the same pace. In this case, the body will be hard, there will be a lack of air, shortness of breath.

In order not to suffocate, you need to breathe evenly, rhythmically. For example, you started jogging. Immediately, at the very first step, divide the inhalation and exhalation into steps. The number of steps in each step will depend on the length of your legs and.

The only rule is that the number of steps on inhalation and exhalation should be equal. The classic technique is to take 3 steps to inhale and 3 steps to exhale. The speed of running in this case is 8-11 kilometers per hour. With a slower run, you can stretch the inhalation and exhalation for 4 steps.

When accelerating, you can slightly increase the depth of breathing and reduce the duration to 2 steps. But it is still better not to increase the frequency of breathing, but to vary the amount of incoming air due to depth. It is not recommended to breathe for each step.

The longer you run, the more slowly you should breathe. For example, breathing while running for 3 km should be less intense than for 1 km. When running long distances, it is important to calculate your strength.

Rule 5: inhale and exhale in different ways!

Have you noticed that breathing through the mouth does not bring the desired satisfaction? The fact is that through the mouth you swallow part of the air into the stomach. And through the nose, all the air enters strictly into the lungs. This is the whole secret. That is, you need to inhale through the nose.

This is useful not only from the point of view of the passage of air, but also from the point of view of the prevention of tonsillitis and other colds during the cold season. Through the nose, the air warms up a little before it enters the throat and lungs.

But you need to exhale through your mouth. So you will quickly expel the exhaust air from your body.

So, the rule is: inhale through the nose, exhale through the mouth.

Rule 6: in case you start to choke

It happens that after a sharp acceleration, breathing begins to go astray, and a person suffocates while running. What to do in these cases? Rule number 6 will help you: take 3-4 deep breaths, then return to the previous breathing rhythm.

This rule applies to those cases when you cannot slow down and restore your heartbeat and breathing. This happens only under two circumstances: you are in a competition and you are running away from someone. In the first case, you can give up slack - only the result is at stake. But in the second - your life may be at stake. And the run may be the last.

If you are just exercising, slow down and restore breathing and heart rate.

Rule 7: Don't hold your breath!

Failures in breathing appear after short-term delays. It is a fact. Sometimes you say something or for some reason hold your breath. Then you feel that there is not enough air. So, this cannot be done.

Breathing technique while running does not imply:

• Drink. Swallowing while running will throw you out of rhythm. It is better to drink water by going to a step or slowing down a little (when you can quickly and easily equalize the rhythm).
• Long conversations. Talk better after a run.
• Chaotic inhalations and exhalations.

Thus, proper breathing while running includes the frequency, rhythm and depth of breathing. As well as inhaling through the nose, and exhaling through the mouth.

Therefore, to learn how to run longer and harder, just practice these simple advice. May every kilometer bring you pleasure!

Image from lori.ru

Serious violations respiration can be caused as external factors, and serious illnesses, which require serious treatment. Usually this:

• Lung diseases (influenza bronchopneumonia, tumors of the trachea and bronchi, the presence of foreign body in the airways).
• Allergic diseases (, mediastinal emphysema).
• Brain diseases, both primary (craniocerebral injury, cerebral vasospasm, thromboembolism) and complications ( tuberculous meningitis, circulatory disorders).
• Poisoning of various nature.

The following are the most common breathing disorders

noisy breathing

A respiratory disorder in which breath sounds can be heard from a distance. There is such a violation of breathing due to a decrease in the patency of the respiratory tract, caused by diseases, external factors, disturbances in the rhythm and depth of breathing.

Noisy breathing occurs in the following cases:

• lesions of the upper respiratory tract, which include the trachea and larynx - stenotic breathing appears, or inspiratory dyspnea;
• the formation of a tumor or inflammation in the upper respiratory tract causes stridor breathing, which is characterized by whistling and may be paroxysmal in nature. For example, seizures are caused by a tumor in the trachea;
• bronchial asthma causes bronchial obstruction, as a result of which wheezing is also formed, while exhalation is difficult - the so-called expiratory dyspnea, which is specific feature asthma.

Apnea

Apnea is the stoppage of breathing. This breathing disorder is usually caused by hyperventilation of the lungs with very deep breathing, resulting in the level carbon dioxide in the blood decreases, violating the allowable balance of carbon dioxide and oxygen in the blood. The airways are narrowed, the movement of air through them is difficult. In particular severe cases observed:

• a sharp decline blood pressure to a critical point;
• loss of consciousness preceded by convulsions;
• fibrillation leading to cardiac arrest.

Violations of the rhythm and depth of breathing

Such respiratory disorders are characterized by the occurrence of pauses in the process of breathing. Rhythm and depth disturbances can be caused by a number of reasons:

• incompletely oxidized metabolic products (slags, toxins, etc.) accumulate in the blood and affect breathing;
• oxygen starvation and carbon dioxide poisoning. These phenomena are caused by violations of ventilation of the lungs, blood circulation, severe intoxication caused by poisoning, or a number of diseases;
• swelling of the cells of the nerve structures of the brain stem, which is caused by traumatic brain injury, damage (compression, bruising) in the brain stem;
• viral encephalomyelitis causes severe damage to the respiratory center;
• cerebral hemorrhages, cerebrovascular spasms, strokes and other disorders cerebral circulation.

Breath of Biot

Biot's respiration is mainly caused by lesions of the central nervous system, as a result of which the excitability of the respiratory center decreases. Such lesions are caused by shocks, stress, disorders of cerebral circulation, poisoning. Just as in the respiratory disorders described above, Biot's respiration can be caused by encephalomyelitis. viral origin. Cases of the occurrence of this form of breathing in tuberculous meningitis have been noted.

Biot's breathing is characterized by the alternation of long pauses in breathing and normal uniform respiratory movements without rhythm disturbance.

Cheyne-Stokes breathing

A periodic form of breathing, in which the respiratory movements gradually deepen and become more frequent to the maximum, and then at the same pace move from rapid and deep breathing to a rarer and shallower one, with a pause at the end of the “wave”. After a pause, the cycle repeats.

This type of breathing is mainly caused by an excess of carbon dioxide in the blood, as a result of which respiratory center downgrades his work. In children younger age This respiratory disorder is quite common and goes away with age. In adults, it can be caused by:

• violation of cerebral circulation (vasospasms, strokes, hemorrhages);
• intoxication caused by various diseases, or external causes(alcohol, nicotine and drug poisoning, chemical poisoning, overdose medicines etc.);
• diabetic coma;
• uremic coma that occurs with absolute renal failure;
• heart failure;
• atherosclerosis of cerebral vessels;
• traumatic brain injury;
• hydrocephalus (dropsy);
• exacerbation bronchial asthma, seizure-inducing suffocation (asthmatic status).

Breath of Kussmaul

Pathological form of breathing, in which respiratory movements are rare and rhythmic (deep breath - forced exhalation). Mainly manifested in patients with impaired consciousness caused by coma various kinds. Intoxication, diseases, causing change acid-base balance organism, dehydration.

Tachypnea

Type of shortness of breath. Respiratory movement with this type of respiratory disturbance, they are superficial, their rhythm is not disturbed. shallow breathing calls for insufficient ventilation of the lungs, may be delayed for several days. Mainly found in healthy people with a strong nervous excitement or heavy physical work and goes into normal rhythm removing factors. It can also be the result of certain diseases.

Depending on the nature of the disorder, it makes sense to contact:

• see an allergist if asthma is suspected;
• to a toxicologist in case of intoxication;
• see a neurologist if you experience shock or stress;
• see an infectious disease specialist if you have had an infectious disease.

• traumatologist;
• endocrinologist;
• oncologist;
• somnologist.

When especially severe disorders breathing (suffocation, respiratory arrest), call an ambulance.