After changing to nasal breathing, the breathing movement slows down, and the overall energy consumed by running is reduced by 2-3 percentage points.
In addition, as nasal breathing requires more “force” than oral breathing, it also requires the human body to increase the force of the thoracic diaphragm.
This is not a leap forward, but for runners, these improvements are undoubtedly worth a try.
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When running, especially when we are very tired, it is normal for us to breathe and gasp.
Research shows that, like people’s intuitive feelings, the rate and “air intake” of nasal breathing can not catch up with oral breathing.
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As a result, the breath gas can go deeper into the lungs than oral breathing, stay longer in the body, and improve the utilization rate of oxygen.
George Darien, the first author of the study and a professor at Colorado State University in the United States, said that nasal breathing has higher efficiency, can consume less energy and achieve faster speed.
So, is oral breathing better than nose breathing? The answer is no! A study published in the International Journal of sports function and sports science conducted a 6-month follow-up and comparative investigation on 10 runners.
The results showed that nose breathing was more advantageous.
But what many people don’t realize is that in the process of running, breathing itself also needs to consume a lot of energy, even accounting for 15% of the energy consumption of the whole running.
Although nasal breathing has 5 to 6 fewer breaths per minute than oral breathing, the overall energy efficiency of the human body has increased by 1 to 2 percentage points.
Therefore, even if the air circulation is reduced, the consumption of the body can be met.
Under the same exercise intensity, the air flow that nasal breathing can achieve is 23% less than oral breathing.