Breathing Techniques

So today I went for a run, about 4 miles, and ended it with a sprint to exhaustion and decided to try a breathing technique for recovery that I heard Rogan talk about on his podcast where you breathe really rapidly in and out instead of taking long deep breaths like your instinct is when you are gasping for air. I've gotta say it worked way better than I expected. I took really quick aggressive breaths as if I were still mid-sprint for about a full minute after I stopped and after that I was literally back to a normal breathing pattern. Normally it takes me at least 10 minutes to fully recover from a sprint at the end of a run like that. So there's definitely some credibility to that one, try it out if you're interested.

Anyone else know any other cool breathing techniques? I'd love to know more.

When I run, I used to get really bad cramps, but I was able to correct that by breathing with my steps with an odd cadence. So lets say I am running at a decent pace, Ill breath in for four steps, then exhale for three, making sure I completely blow out all of my co2 ( saying "PUH" to force all the co2 out). That way you are not stepping down on the same side when your lungs are expanded, and it also gives you something to think about when your running. Understand that you should get all the co2 out of your lungs before you take a breath in really will help you with your endurance.

I Swim Underwater Lengths Every Day...I Utilise Similiar Breathing Techniques Before Each One...

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Originally Posted by Benjamin Frank

When I run, I used to get really bad cramps, but I was able to correct that by breathing with my steps with an odd cadence. So lets say I am running at a decent pace, Ill breath in for four steps, then exhale for three, making sure I completely blow out all of my co2 ( saying "PUH" to force all the co2 out). That way you are not stepping down on the same side when your lungs are expanded, and it also gives you something to think about when your running. Understand that you should get all the co2 out of your lungs before you take a breath in really will help you with your endurance.

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That's interesting to know, blow out all co2 each breath? I read about and do something similar to your breathing cadence, I inhale for 3 steps and exhale for 2 (i heard a 3:2 ratio is ideal but that could be incorrect). I'll definitely focus on completely exhaling each time on my run today and see how it feels. Thanks!

The ratio will change depending on how fast your running and how good your cardio is. You want to be as efficient as possible with your breathing, and if you take a breath in without getting rid of the leftover CO2, you have just cut down your lung capacity. I am a swim instructor, and I emphasize being as efficient as possible with your breathing as well as your stroke. This carries over directly to Jiu Jitsu: consistent effective breathing, being efficient and technical with your moves(or swim stroke), and not using excess energy to muscle through.

Quote:

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Originally Posted by Benjamin Frank

The ratio will change depending on how fast your running and how good your cardio is. You want to be as efficient as possible with your breathing, and if you take a breath in without getting rid of the leftover CO2, you have just cut down your lung capacity. I am a swim instructor, and I emphasize being as efficient as possible with your breathing as well as your stroke. This carries over directly to Jiu Jitsu: consistent effective breathing, being efficient and technical with your moves(or swim stroke), and not using excess energy to muscle through.

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Nice, that was informative and helpful, much appreciated.