Can you provide some articles/videos for techniques? I've been a mouth breather my whole life and wonder if I could improve my running performance by switching technique.
These 2 exercises worked for me. I did this 5 days a week (around 15-30 mins) and it took approx 4 weeks to get to a predominantly nose breathing situation.
1. Jog slowly at a pace that is comfortable while breathing through your nose.
2. Speed up pace until you feel like you will need to breathe through your mouth stay there for 10-20 seconds.
3. Slow your pace back down to where it's comfortable.
4. Adjust your pace up and down between these zones in intervals.
5. Over time increase pace and interval length.
- It's ok to take some mouth breaths as you continue practicing. The goal is to increase % of breathes via nose.
- When you get the hang of that try it while jumping a rope.
Seated breathing exercise, do with shirt off to observe abdominal and chest region while practicing:
1. Sit comfortable, good upright posture.
2. Breathe in fully and hold for 2 seconds.
3. Sip in as much more breathe you can and hold 2 seconds.
4. Sip in the final amount you can and hold for 2-3 seconds.
5. Exhale out fully and hold for 2 seconds.
6. Exhale out tiny bit more and hold for 2 seconds.
7. Exhale out tiny bit more and hold for 2-3 seconds.
8. Repeat from step 2.
- I found this really good to do in a park or in nature.
These two where my main exercises on top of using that in boxing.
- In a fairly short amount of time I was able to get a full lung breathe through the nose easily.
Tape your mouth at night! On your easy runs, breath solely through your nose.
For the record, I am an ultra runner. Nose breathing is hugely beneficial for endurance athletes. I have seen my pace come up while heart rate / perceived effort remains the same.
I did the last years entire Montane Spine Challenger just breathing through my nose (108 mile race).
1. Jog slowly at a pace that is comfortable while breathing through your nose. 2. Speed up pace until you feel like you will need to breathe through your mouth stay there for 10-20 seconds. 3. Slow your pace back down to where it's comfortable. 4. Adjust your pace up and down between these zones in intervals. 5. Over time increase pace and interval length.
- It's ok to take some mouth breaths as you continue practicing. The goal is to increase % of breathes via nose. - When you get the hang of that try it while jumping a rope.
Seated breathing exercise, do with shirt off to observe abdominal and chest region while practicing: 1. Sit comfortable, good upright posture. 2. Breathe in fully and hold for 2 seconds. 3. Sip in as much more breathe you can and hold 2 seconds. 4. Sip in the final amount you can and hold for 2-3 seconds. 5. Exhale out fully and hold for 2 seconds. 6. Exhale out tiny bit more and hold for 2 seconds. 7. Exhale out tiny bit more and hold for 2-3 seconds. 8. Repeat from step 2.
- I found this really good to do in a park or in nature.
These two where my main exercises on top of using that in boxing. - In a fairly short amount of time I was able to get a full lung breathe through the nose easily.
Good luck.