5 techniques to reduce shortness of breath while running

Running is an aerobic exercise in which your body needs large amounts of oxygen. Increased activity and exertion can leave you gasping for air, which is quite normal, especially when you are coming back from a break, or pushing the pace. Fast breathing helps to increase the level of oxygen in the body, required to lower building levels of carbon dioxide during exercise. Once the demand for oxygen in the body is met, our breathing usually returns to normal. The exertion of the inspiratory muscles or running in the higher altitude can also lead to shortness of breath. This problem can easily be fixed by following some simple techniques. But if your breathing does not improve then consult your doctor as it can be a sign of some underlying health condition.

Warm-up is an essential part of any workout routine even when you are running. Stretching and light jogging for 10-15 minutes before increasing your pace will help improve your performance on the field and overcome the problem of breathlessness. Warming up slowly increases the temperature of the body and prepares it to perform stern exercises with ease. In winters, breathing becomes even more difficult because of the contraction of airways caused by cold and dry air. So, one must spend extra time to warm up in the chilly weather.

To ensure that your lungs can hold enough oxygen required by the body while running, practise some breathing exercises. If your breathing is too shallow then you might always be huffing and puffing while performing any cardiovascular exercises. Practising breathing exercises will help you increase your lung capacity and your lungs will be able to hold more oxygen. Diaphragmatic breathing, alternate nostril breathing or Nadi Shodhana and pursed-lips breathing are some breathing exercises that you can perform.

The thumb rule of breathing while exercising is to sync it with your movement. Breathing in a rhythmic pattern allows your body to take in more oxygen and also put less stress on your body. So, with every alternative stride inhale and exhale. You can follow a 3:2 breathing pattern when running. Inhale for three-foot strikes and exhale for two. You can change the pattern as per your pace. When you are running, breathe with your nose as well as your mouth to meet the need for oxygen.

Challenging your body is good and is always encouraged, but it is necessary to slow down on exertion. Pushing your body too much will not help you reap any health benefits. When you are running and witness shortness of breath adjust your pace, to catch your breath. Slow down between your running sessions for 1 or 2 minutes till your breathing goes back to normal. If you have just started running do not get over-excited and increase your pace. Slowly and steadily increasing the intensity is the right way to make progress.

Your form is another factor that can affect your breathing. If you are slumping over then that is also going to affect your lungs making it difficult or you to breathe properly. While running check if your form is correct. Your shoulders should be back and head up to allow for unrestricted airflow.