controlling breathing while workingout

[Veronica]

Does anyone have an suggestions on how to do this? I have the hardest problem controlling my breathing while running or any type of workout. Ive tried breathing ever 2 steps, but then i end up holding it which makes it worse and my body starts freaking.

 

[Mrs Behavin]

Im the same way. After a bit of working out, I feel like Im dying! I cant catch my breath w/o taking a drink of water

 

[TheOriginalJames]

Get into a pattern of breathing. Your steps while jogging are going to change (your strides aren't going to the be same all the time).

Just breathe on a rhythm that has nothing to do with your steps.

 

[Veronica]

when I do that, I end up taking in too much air, and then I get out of breath.. I cant control it for some reason.

 

[TheOriginalJames]

Wait, are you just having problems right now? Just getting over your sickness? Laryngitis and all of what you had might effect the ability to breath correctly.

 

[UncleBacon]

when doing sit ups or crunches breath in when your down and exhale when you go up when you run or jog try listening to music to take your mind off it because it sounds like your trying to hard or try singing while you run...as funny as that sounds singing helps you control your breathing thats why in bootcamp they have us singing while we run

 

[TheOriginalJames]

^^ Yes. Singing in a rhythm keeps you breathing in a rhythm.

 

[Veronica]

thats a good idea. I will try that. Since joe got me the zune, i can run and sing.

Yes, it was worse today, but i have always had the problems. I am still sick, so that definally is a factor.

 

[UncleBacon]

and its something that doesn't happen over night you have to keep working at it

 

[EmperorKupcake]

Well, being a trumpeter and all, I know a few things about breathing that should prove to be useful
First of all, it would be good to remember to keep your head, neck, and shoulders aligned. If your head is out of place, that would cause the airflow to be constricted, and it would ultimately thin out. That could prove to be pretty bad.
Also, when breathing, keep your mouth wide and open to the point where it feels awkward. This will allow more air to be inhaled, and also more air to be exhaled.
Now, I'm not too sure how effective these would be in exercise, but they're worth a shot

 

[IntruderLS1]

People tend to think working out is like watching a Rocky movie. We want to go from our happy, couch potato selves, to kicking ass in 2 hours. The name of the game when you're starting out is patients and persiverance. (sp?... that doesn't look right)

The Army has a program called "Walk to Run." I recomend it to anybody seriously looking to get fit.

Before I get into that though, if you're sick, WAIT. I came down with a lung illness last year, and I didn't let it heal, and ended up turning it into phnmonia. Work your leg muscles instead, and give your lungs time to heal.

Okay, walk2run. 4 days a week. 30 minutes a day.

Week one. Run at a moderate pace until you get winded, and then walk until you catch your breath again. Repeat. Doesn't matter if you're only running 10 feet at a time. Just keep it up for 30 minutes.

Week two. Run for a full minute (no matter how slow you end up having to go), then walk for two minutes. Repeat. Continue for 30 minutes. (if you do the math, this is a 10 minute run)

Week three. Run for a full minute, then walk for a full minute. Repeat.

Week four. Run for a full minute, then walk for 30 seconds. Repeat.

Week five. Run for two full minutes. Walk for 30 seconds. Repeat.

Week six.... you get the idea. Basically, in a month and a half you'll be in a position to start really looking into specifically what kind of work out routine you want to get yourself into.

Good luck V. Remember to get your lungs healthy first!!

 

[IntruderLS1]

PS: Some of these steps may end up taking you longer than a week to get through. That's okay, as long as you don't get too comfortable where you are. Keep pushing yourself to get to the next level, or you'll stall out.

Also, this doesn't just apply to running. It can be any type of cardio. Bike, rowing, swimming, etc...

Okay, I'm done.

 

[White2000GT]

Running. Breathe normally until when you first start out until your body lets you know it needs more oxygen (when you feel the need to breathe harder). Then, what I do anyway, is one breath in through the nose, followed by the next two in through the mouth. Instead of taking rapid shallow breaths, take slightly slower, deeper breaths. Remember this... if you can't carry on a conversation while you are running (or if you are running alone... if you can't sing a song without running out of breath) then you are pushing yourself too hard. Slow down!
I won't lie to you though, once I get to the 5+ mile mark when I run, that breathing thing goes out the window.
If you feel yourself getting a runner's cramp (that pain in your side, right under your ribcage) then slow your pace just a little bit, straighten your back, puff your chest out (I'd like to see that!!!!) and take slower, but very deep breaths through your nose and out your mouth. Whatever you do, DON'T stop running if you get a runner's cramp. Do the breathing thing and it will go away. If you stop running it will only get worse before finally going away, and then will most likely come back.
Distance. Start with short distances up to a mile or two. Run at least four times a week. When starting a running regimine after not running for a while, take one week off after the first week. This will decrease your chances of injuries such as shin splints or pulled muscles.
Then you should do something like what Intruder wrote. It is a good schedule for beginning with.
The key is to never push yourself too hard. That saying "No pain, no gain" is complete BS.
And the final bits of advice... drink LOTS of water! Even if it's not hot out, drink lots of water. Try drinking a half liter of water about 30 minutes before you run. If you are running longer distances (four miles or more) then carry a water bottle with you so you can drink some more water while running. Sports drinks (Gatorade, Powerade) are great for replenishing electrolytes, mineral and fluids, but I would recommend having one after your run instead of before or during.
Lastly... STRETCH, STRETCH, STRETCH! Warm up for at least 10 minutes first, and then stretch your muscles! This will help prevent injuries. But you HAVE to warm them up before stretching them.

 

[Veronica]

thanks everyone.

I am still very sick, so I took it easy yesterday.. I did almost how intruder said. I ran until I got winded and walked until I caught my breath, then ran again. Im not sure how long I ran, but joe figured it to be 3/4 a mile that we actually ran.
Last night I had a problem sleeping because my tongue felt swollen and my throat hurt so bad it was incrediably hard to swallow. I thought I was gonna be dead when joe woke up because it was hard to breath, everything. I think running contributed to that, so I am gonna take it easy today and not run, but I will work out.
yesterday I literally felt like I was gonna die running. I know Im not fit, thats why I started out slow. guess, i will have to go alot slower.

Thanks everyone. Very good advice and I will follow it.

 

[IntruderLS1]

Yeah, that's pretty classic symptoms of over doing it when you're sick. If running is going to be your thing, you may want to start out with doing various squats and lunges while your lungs are recovering. It's creepy how much muscle you can tear down and still not get winded when you're starting out.

Also, don't go out running the first day you feel better. Give it about a week, or you'll fall right back into it again.

(I'm a total hypocrite for that advice, but that's why I know it's right)

 

[Trance97]

Another thing that would help is not to think about yourself breathing. Let it come natural. Think about something else, like going fast in a car or sex.