use breathing as your fuel.
Because there are more capillaries at the bottom of the lungs, more oxygen is circulated and more carbon dioxide is discharged in each yoga breath.
when inhaling, feel your abdomen expanding and your hands rising.
Listen to the sound when exhaling and inhaling, and make the breath and sound as uniform and stable as possible.
Many people can’t keep running for long, not because they don’t have enough cardiorespiratory endurance, but because they can’t keep up with their breathing.
Breathing is one of the most basic spontaneous reactions in the human body.
You need to adjust your breathing to keep the whole body in a “steady state” (that is, keep everything the same).
when exhaling, the chest cavity contracts and the fingertips touch each other.
A slight constriction of the respiratory passages at the back of the throat produces a slight closure or narrowing of the throat.
Breathing is more important and requires more skill than you think.
Do not push the abdomen up or down, but make the abdomen move slowly and rhythmically as the lungs fill with gas and exhaust gas.
Yoga breathing can breathe in more oxygen and exhale more carbon dioxide than normal breathing.
If we learn how to breathe correctly during running, we can run farther.
The next time you run, remember that you run a few steps in a natural state.
the rhythm of breathing and pace is different from how many steps you have to run to take a breath, and then how many steps you have to run to take a breath again? You need to pay attention to this problem.
shrink the back of the throat to produce air sound.
In order to keep your gait and posture relaxed, you must not let breathing interfere with your posture.
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breathing method beneficial to running some yoga deep breathing or breathing exercises alone are very beneficial to running.
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You can do it at any time of the day, giving yourself 10 to 15 minutes.
It’s good for sleep.
The sound of breathing should not be aggressive or loud.
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Breathing should not be oppressed.
▍ practice throat breathing 1 Put your palms on both sides of your torso and gently touch your fingertips.
It can expand vital capacity, help to improve endurance and perseverance, so that runners can run faster and not easily tired.
As you practice, you will feel very different from before..
Yoga breathing can also: relieve chronic tension in the neck and shoulders, relieve stress, muscle tension, anxiety and even fear, release endorphins, which can help relieve the pressure caused by pain and discomfort (headache, insomnia and back pain), reduce blood pressure, improve breathing, improve asthma or other lung problems as a whole, increase oxygen in blood cells, which is crucial to cell structure and metabolism, and increase blood circulation throughout the body, Generating more energy helps keep your mind clear and focused.
Next, let’s learn two safe and easy breathing techniques.
It should be gentle and comfortable.
Put your hands gently on both sides of your chest.
This mode of breathing makes a distinct sound, so it is often called “vocal breathing”.
If you are out of breath, tighten your chest and shoulders for breathing, or raise your head to struggle for oxygen, your posture will be damaged and you will run inefficiently.
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In this way, yoga breathing can strengthen the lungs and diaphragm, and enhance cardiopulmonary function.
When inhaling, the abdomen expands and moves outward; As you exhale, your abdomen relaxes and moves inward.
No.1 abdominal breathing as the name suggests, abdominal breathing requires the abdomen to participate in breathing activities in a relaxed state (just like infants).
Click on the blue words above, remember to pay attention to us! Breath is life! We have been breathing since we came into the world to the end of our life.
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Although everyone has some subtle differences, the following pattern applies to most people.
Exhale and inhale through your nose.
At the beginning, it may not be easy to control your breathing.
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repeat this exercise, try to enlarge your abdomen a little more when inhaling, and relax and fall down when exhaling.
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Control your breathing so that your body can recover quickly when you run farther or faster.
After you have tested yourself, you will know how many steps you ran when you inhaled and how many steps you ran when you exhaled.
For a runner, this ability determines how well you can run, how much you enjoy running, and how much room you can make progress as a runner.
The essence of technology is to control rather than force.
don’t let breathing interfere with your posture.
If you find that you tighten your shoulders and straighten your neck in the four step inhale mode, you need to speed up your breathing or slow down your pace.
when inhaling, feel the chest expanding under both hands and the fingertips of both hands separated.
By retracting the navel, reduce the distance between the front of the two hips, the pubis and the navel, and tighten the abdominal muscles.
▍ practice abdominal breathing: 1 With the abdomen completely relaxed from the adduction state, put your hands under the lower abdomen and the navel.
Tell yourself that when you breathe oxygen into your body in a controlled way (rather than in a hurry), your muscles will soon recharge and you will soon be able to push yourself to a higher intensity.
You have to find the right model for yourself.
Throat breathing can consciously narrow the passage at the back of the throat to control the inhalation and exhalation of airflow.
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No.2 throat breathing “Ujjayi” this breathing technique literally means “victory breathing” or “strength breathing”.
At this time, you just need to slow down a little and focus on the way you breathe before running too fast and too far.
when exhaling, feel the abdominal contraction.