The REAL Reason You're Out of Breath Running (Not What You Think!)
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- čas přidán 20. 09. 2020
- If you're constantly out of breath while running, even when you try and slow down, this video is for you. Coach Nate dives into the pervasive problem of "over-breathing" and what you can do to fix it from home.
Want to learn more breathing exercises and the science behind the BOLT test? Check out Patrick McKeown's Oxygen Advantage program here:
oxygenadvantage.com/measure-b...
And his youtube channel!
/ oxyathlete
Download The Run Experience Training App: tre.onelink.me/I8YZ/3eb5fc43 - Sport
![[Vowel]물고기는 물에서 살아야 해🐟🤣Fish have to live in the water #funny](http://i.ytimg.com/vi/3G9MH063Cx4/mqdefault.jpg)
The reason why I’m out of breath when running is because I’m out of shape. 😄
Round is a shape
😂😂🙋🏻♂️
@sheltomo
But for you to be watching this channel shows that you are taking steps to improve yourself. Put in your sweat & tears! Nothing comes easy but the reward is well worth it.
Perhaps you're out of shape because you're out of breath.
He’s talking about people in shape. Sit down.
A few years back when I started running again after the Military, a buddy suggested I hold water in my mouth. It forced me to breath thru my nose. It was simple but it really worked.
I’ll try it.
dude im trying that right now thanks for that tip
I always was told to breathe in through the nose, and out through the mouth.
👍
I do that sometimes, and think it tricks your brain a little bit, and makes it easier to breathe through your nose, versus just closing your mouth.
I just did a 18 min run yesterday. It felt great after listening to you and slowing down my breathing!
Me too man
18 min or 18 Miles??
@@UnCannyValley67 im quite sure 18 mins is 18 mins mate 😂
@House Lannister what, do you expect “min” to be “miles”? jesus fuck
🎯 Key Takeaways for quick navigation:
00:00 🏃♀️ If you constantly feel out of breath while running, you may be going too fast or there may be something wrong with your approach to workouts.
01:30 💨 Breathlessness is not primarily caused by a lack of oxygen but by a lack of carbon dioxide in the body.
02:55 🩸 Carbon dioxide buildup in the body triggers the release of oxygen from hemoglobin, which fuels our muscles.
04:34 🌬️ Over-breathing, or excessively inhaling, causes low carbon dioxide levels in the body, making us more sensitive to its presence and leading to breathlessness.
06:24 💯 The Body Oxygen Level Test, developed by Patrick McKeown, can measure your tolerance for carbon dioxide and determine if you are over-breathing.
09:21 🌬️ The normal adult who exercises moderately should be able to hold their breath for 20 seconds, while athletes should aim for 40 seconds.
10:31 🚩 A breath hold of less than 20 seconds indicates a significant need for improvement in breathing and endurance.
10:44 🏃♀️ Adjusting your breathing patterns can make you a better, stronger, and more comfortable runner and athlete.
11:10 📚 Gradually decrease breathing volume and increase carbon dioxide tolerance to improve performance.
11:37 👃Breathe less through the mouth and more through the nose to limit oxygen intake and allow for natural carbon dioxide buildup.
12:17 📲 Download the free Quick Start Program in the app to practice nose breathing for running.
12:47 👍 Check out the Oxygen Advantage resources and CZcams channel for more information on breathing mechanics and patterns.
Best comment ive seen on youtube in a long time. Summarized segments in seconds!
Helpful
THNKS
👑
Thank you 👍🏾
When I was a runner and started to lose comfortable breathing, I would slow the breath-cycle down; inhale over 4 paces, exhale over 4 paces. Very calming and part of my ' zone'.
I'm going to try this
This is what I’ve done since probably 13 years old. 3 or 4 depending on speed. I can’t not do it anymore
You must have some nice lung capacity! 👍 My tempo was 3 and 3 - if I was running at higher speeds, I would do 3 in 2 out.
I do that with three steps.
I do the same thing. It's so great!
Instead of breathing through my mouth or nose, I started breathing through my eyes. On cold winter days, sometimes it causes my eyes to fog up making it hard to see. I think I'll try breathing through my ears.
Teach me
How tho
@@kiranrajpurohit2636 r/woosh
@@kiranrajpurohit2636 sarcasm 💀
Hey me too, i can breath through my leg and my hand
THANK YOU!!! recently I jogged 1km and I almost puked afterwards. Following your advice I jogged 1km again without feeling breathless at all! This is absolutely life changing!! I can finally make some progress
Hey, how is ur progress going.
Hey, a 1km is a sprint, try that and it will go by faster 😁. Go for 2:10
@@rexy6341 isn't the world record 2:11
@@user-cw7ng4ko6i RIGHT ON! This means you will have to over perform! ACHIEVE GREATER LIMITS!
@@user-cw7ng4ko6i I can just about jog 3 minute 800 so I could jog a 3 minute 30 or 40 km then
Yup! I would experiment with breathing through my nose while running and eventually I could do hard runs and some 10km workouts just breathing through my nose and I improved greatly as time went by! If you breathing very slowly in a steam room or sauna you will be able to last much longer! Thanks for this great video!👍🏻🏃♂️
Swimming really helped me with my awareness of this. At first I needed to breathe the whole time, but as I got more comfortable I can breathe slower and more controlled
I concur. I swear, 1 month ago, I had shin stress fracture and swam for cardio and went back to running this week with easier breathing. Amazing difference. By the way I'm going to swim this upcoming week to ease back into running and let my leg rest from returning to running again. Just to be safe.
Thanks you guys for this extra tip
Agreed! Swimming really forces this to happen.
@@TheRunExperience as someone who is a literal swimmer, i can control my breath really well in the water, but almost all on land activities have me running out of breath in just a few minutes of not less :’(
@@handoaleman9967 Heat exchange makes a big difference in exhaustion too along with hydration. In hotter day runs, slow it down.
This video is an example of why I watch most videos at 1.5 speed or higher.
This could have been a 5 min video. Kept having to skip forward
Legend
Thank you! You're a life saver!
Yes! This whole "10-15 minute videos" to satisfy THE ALGORITHM just increases the level of chaff in videos, not add more useful information.
Try not holding your breath to the end
Thank you for sharing this information.
I am a survivor of three Ventalations from covid pneumonia. Was comatose and spent two months in the hospital.
My doctors say they aren't aware of anyone else surviving such.
Needless to say my lungs have been severely damaged.
But I have had many people help me along the way.
I just tried the test and lasted 20 seconds. I thought we'll I made it half way. But then I was elated to here you say the first time you tried it you lasted 20 seconds.
I am extremely encouraged. 😁
I got here from googling how to stop breathing and left here ready to begin again. In this strange place, your energy is a breath of fresh air. I know it's been two years for you but I really appreciate sticking around to see this video to the end
This dude makes a video while running up a mountain. I get out of breath just thinking about running
That's because you're an average Joe, not Joe Rogan.
If you wear your hat like that you're going to get a really funny looking sun tan 😁😁
Aww dude. I once wore a baseball cap, sunglasses, t-shirt, and fingerless gloves for a hike. Ended up top of forehead white, lower forehead tanned, eyes white, cheeks to neck tan, shoulders and upper biceps white, rest of arm tanned, wrists and hands white, last two digits of each finger tanned.
I don't really get that lol
🤣🤣🤣👍👍
White people problems
@@razorbreak8606 you just had to make it a race thing huh
I was able to comfortably go for 37 seconds even though I've been living a sedentary life for the past 2 years. Still, when I run, after about 400 meters, I feel a bit dizzy and my heartrate climbs all the way to 170 levels. Maybe it'll be alright after a couple of weeks!
After your 37 seconds how long did it take to catch your breath? It should have been instant in 1 breath. If it takes more, you held your breath for too long I think. This is not a test to see how long you can hold your breath. And you are suppose to empty your lungs before you start. If you have air in your lungs, you can go longer.
I'm completely sedentary, got the first muscle twinge at 30 seconds ish, and could hold to 40 with just a 1 breath recover. I run even worse than you do, but I do breath well, I think.
@Sag Norm: I recovered in a single breath. I stopped at 37 because I was doing it along with the presenter and stopped it in a few seconds after he stopped. I could go till 40 or so I guess :D
Now started running every day and every day my heart rate climbs to dangerous levels after half a kilometer and I switch to walking :(
@@music-o-tastic7200 Well you started working out so you will get better. You have to start somewhere.
And lucky you. Your body is able to extract oxygen efficiently.
Try going slower. Even slower than you think. Just a trot, slow enough to have a conversation. And stick with it, it’ll get easier and your endurance will increase and you’ll begin to enjoy yourself instead of suffering.
Most enlightening. Flawless presentation; so easy to understand. Thank you. 😊
Me running in the cold: my lungs🔥🔥🔥
Same here. Can't run below 14C.
ah I feel that, just last week I did a fast mile and my chest was in paain.
EIB
I love it. My lungs feel like they're on fire but I still love it.
@@BruceWayne-us3kw how?!? I usually feel like I'm suffocating and breathing in like Ice cubes lmao
"we're gonna keep the clock going"
doesn't keep the clock going.
Yeah, he forgot the rest of us. I was closer to 40 seconds. But, I am 56 yo and a horrible runner. must be the power of the Jitz.
life hack: buy a clock
🤣🤣
@@kevinorr328 Jiujitsu?
@@Ryanhogue26 jizz?
I've not come across this approach before; always thought the deeper the breaths the better the oxygen to my muscles. I'll give this a try. I'm 67 years old and went for just over 30 seconds.
You're supposed to exhale, then see how long you can hold your breath... Not inhale then hold.
I've had things backwards my entire life, and I could never understand why I was always out of breath! Thank you!
Using your footfall while running do a 4 count inhale through nostrils, 3 count exhale through mouth, repeat. Happy running!
Hey does that sincerely work?
@@bobjones6756 try it and see, I use this while I run and it works well for me. When you exhale rest the tongue on the floor of the mouth and force the air out while using the muscles of the abdomen to pull your navel to your spine. The inhale then just happens as a response to the relaxing of the abdomen, places the tip of your tongue behind your upper front teeth and pull the air in through the nostrils as that allows the most flow into the lungs. Think of your body as a running machine and do the counts in your head until it becomes natural for you. Good luck and let me know if it works well for you. Cheers!
Sorry but I didn't get it can you elaborate.
@@bobjones6756 That's the concept I use too. In the nose 4 steps, out the mouth 4 steps. Full and deep breaths should do the trick.
that's exactly how it's taught in the Finnish military!
nasal cavity:
"allow me to introduce myself."
I HATE ITTTTTT
Killua can run like hell tho....
I'm in tears. All my life I was told I have asthma, I was told my lungs suck and I'll never take a full breath of air due to being born 3 months premature.
But following your teaching, Coach. I was able to actually breathe and realize you're right. I can run. I can hold my breath a decent while.
Thank you. Thank you so much. ❤️🥺😭🏳️🌈💯
🙌🏾🙏🏾🥰 Blessings. I hope you only get better 💪🏾
You’re capable of anything! I was told the same and here I am, my favorite sports are running and swimming
You can pretty much get rid of the asthma with enough fitness and expanding the air ways. I had chronic asthma as did my mother and sister. Boxing and footy 5 times a week pretty much cured it.
3 months? Damn. Bro was medium rare 💀
@@AverageAlien bro 💀
I just went on my first run in years today and I am at 13 seconds so there’s definitely room for improvement.
Your results on this test can vary greatly depending upon when it is done. On a rest day, it can be very high. On a day after a workout, run, etc, it can be very low. This test is used by some to determine if overtraining is a problem. It is usually done by loading up first: a series of three max inhales and exhales, and then hold. If you determine that you can hold for 40 seconds max, and then on a particular day you can only do 20, this means that you aren’t fully metabolically recovered from previous activity.
Yeah started off having to tap out at 20. Repeated this clip maybe 10 more time and maybe 12 minutes after the first test I could get to 38 seconds.
I do high intensity workouts.
Today we on Mondays we have legs day and there are stairs 5 sets of them each has about 21 steps. We run and down with different intensity and step widths. 1 by 1, 2 by 2, 3 by 3. Full speed slow, squatts in between. And then every time we get on top we run same same as football field also at different speeds and intensity.
I did this test basically 6 hours after the workout and I did 1 minute 5 seconds. Im not in great shape nor in shape.
I was a professional soccer player in last century, lol
Felt the first urge at 70 secs, bc. I was constantly training my breath holding and cardio for months
I never tried this test before and I’m not athletic or anything, but I was able to do 47 seconds without any effort, and i felt like I could go for longer.. so this explains it. I think since I don’t work out my body doesn’t need as much oxygen.. not sure about how useful this test is
Interesting, Ive been steadily increasing my runs for the last 30 days since getting back into it and i did 5 miles previous run it felt great, I didnt feel fully recovered and I could barely do a mile without feeling extremely fatigued. I guess i should have waited a bit longer to go for another run. It was 3 days between.
The dude running during these videos adds a nice touch.
He's "special" but that's the way we love him ;)
Would you rather get treated by a doctor or a retired doctor
@@deltashot5608 retired
Doing Vim Hof breathing made a huge difference in my ability to breathe through my nose and to hold my breath. It reduced allergies and inflammation so that for the first time, I could breathe comfortably through my nose and began to do so naturally.
Fantastic video. Benefitted me a lot. Thanks for making this great video
Word of advice: Don't do the test with a Jolly Rancher in your mouth.
🤣Or cough drops
That’s a whole new game show right there
Lol!!!!
Eat it first for energy!
@@DrySoup123 idk precisely how it works but I discovered that eating candy at the right time when ascending during hiking with a heavy pack really helps me keep going. At other times, without the energy boost, I got light headed, fatigued more intensely - basic mild altitude impairment. I use the word mild, but when it hits it really sucks.
Really interesting thank you. I obly got 18 seconds and so I will practise. I always breathe through mouth when running because I feel like I cant get air, so this is really good advice!
I cycle about 45 minutes to school and back each day. It's about an 8 mile bike ride, so 16 miles a day. Endurance is really important to me. Thanks for the video :)
This video is EXACTLY what I needed. I run at every gym session and while I can run for longer now, I was still wonder why the pressure in the lungs, and seeming lack of air won't stop plaguing me. I've tried a few different breathing techniques, but I never understood why none of them really helped.
I'm not the 'believe everything I hear on the internet" kind of person, but I do respect science. Now I've had the chemical exchange explained in this way, it makes sense, and the nostril-only breathing follows that logic.
I am literally going off to the gym, right after writing this, to put it into practice. Thanks for the video.
I made it 15 seconds. No wonder I have always struggled at running.
I got to 30 and was shocked. I'm not an athlete but a classically trained singer... Without the exhale before the holding I can do it to over a minute. That exhale really makes the difference.
Singers typically have good lungs. I haven't sung in years, so when I started to sing a song I was out of breath.
@@hoop6988 how bout almost 30, obese, heavy smoker, hobby singer, light exercising, sits all day for work male? I got 29 even tho i'm basically a potato, sure i did mma but man, that was 8-9 years ago, spent the last decade balloning up basically.
Not trying to brag, just genuinely confused, cause by all definitions my lungs should've been fucking terrible
Same. Having that slow release of air as a foundational technique built in already really up'ed my game once I made the connection & transferred my skill
I’m taking a breathwork course but the instructor is less than detailed when it comes to the fundamentals. This video answered some important questions I had, so thank you!
I'm 15 seconds. It makes so much sense! I run with my partner who never gets out of breath despite us being similar in our fitness. It holds me back SO much, every run is a battle.
I'm going to try my best!
I'm actually so confused what you're trying to say right now
@@Spyziy He is saying that he forgets to breathe so is worse than his partner
Thanks for this video. Now I feel a bit more informed on why I’m out of breath when running. My score is 24 seconds of holding my breath after exhaling completely. I’m working on joining the military in my country, and I feel like I have the strength and perserverence needed. Just not the endurance. I’ve been running all month and constantly improving. I also bought a jump rope so I can improve my endurance. I just wanna be able to run a few KM in 12 min without stopping.
I've always taken my breaths through my nose and have always been "criticized" for doing this, despite not having any issues with it. Usually once every couple minutes I will take a large breath in during my run and I find that I'm balanced as well as more comfortable. I tried following the "in through the nose, out through the mouth" gig and it actually caused me to collapse during a run because I got too lightheaded.
Thanks for your awesome channel! I'll be back to watch more soon.
This breathing information is also very useful for everyday stress and anxiety … thank you for the awesome explanation!!
Thank you so much for the helpful tips and the precious info! God bless and good luck!
Great video, especially the bit about breathing in through the nose. Back in the early 70s I remember doing Physical Education with a new supply teacher, he was so good and taught everyone to recover quicker by the in through the nose and out through the mouth technique. This stops hyper ventilating and you recover quicker.
Thank you for this! I could never understand why I'm always gassed out and no one else seems to be....
This is so true for me! And it explains why my breathing during runs have become far better, after I started taping my mouth before going to bed.
I can relate to this, and found it motivating. Now I can do 22 seconds slightly uncomfortably, but when I was fit I could do 40 without particular effort. I used to do the Tibetan square or box breathing which helped a lot. You are supposed not to force how long you hold your breath or lack of breath at the beginning, simply even out the 4 phases, so if you start with a short inhale, the exhale must be kept to the same length, and you repeat the set in the same way, then when you start again you just follow whaat happens spontaneously on the inhale and so on. In time, the hold time both in and out gets longer and the breathing easier.
have you got va€€inated?
@Matt Whisnant Can confirm, I can easily do 40 seconds.
Hi
I struggle so much with breathing when I run. Thanks for the invaluable info. Gonna work on it this evening
For me, I inhale and exhale every four steps. I get into my "zone" at the 5th mile and feel my running and breathing become more easy and comfortable. Yet maintaining my heart rate at a low bpm. It does wonders for me.
Great info! Thanks for sharing. Remember that other health conditions can affect our oxygen levels. I had adrenal fatigue killing my energy levels. It took a long time to figure out what was happening and how to help myself.
What did you do to get help?
@@TomEatsNC with some simple at home tests I found that I was dealing with adrenal fatigue. This was caused by a chronic fight or flight response created from a life time of abuse. There are several ways to correct this, one of my favorites is using the mammalian dive reflex. By holding your face under cold water, your body will force itself into a responce to survive a swim. This will lower our oxygen consumption, lower anxiety, decrease the heart rate and blood pressure, among other things. All mammals have this involuntary responce to water on the face. You don't need to hold your face in the water till your gasping for breath, but long enough to feel the need for breath. Repeat submerging your face while holding your breath untill you feel a shift. For me, my stomach usually growls, this lets me know that my digestive system just engaged. Your body is not designed to digest and stress at the same time. It's kinda one or the other. If I'm really stressed I will feel a sence of calm hit me when my stomach growls. People very widely with how well they transition depending on their individual conditions. Don't be surprised if you feel extremely exhausted shortly after. It also may be short lived and then I dunk my face again to reset to calm. A super hard nap is a good sign. Hope this helps
@@matthewtikka5133 thanks for the info. I'll give it a try. What did you do to heal the adrenals fatigue? Did you self diagnose? I'm in the same boat but idk where to seek help.
@@TomEatsNC for me it was self diagnosed, then confirmed by a doctor. One easy self test is with your eyes. Within your nervous system, the system that regulates the adrenal glands is the same system that regulates pupil dilation. Go into a dark room with a flash light and give yourself at least 30 seconds for your eyes to adjust to the low light. Facing a mirror hold the flashlight pointing toward your face but not directly at it. Kinda like that classic campfire scene where the flashlight is at chest level shining across your face. Make sure the light hits your eyes. Count the seconds that you pupils stay contracted. If you make it to 30 seconds adrenal fatigue may not be an issue. On the other hand, the shorter the time your pupils are contracted, the more fatigue your adrenals are. For myself, it appears as if the flashlight is flickering on really bad days. My pupils can't hold for more than 3 seconds and they keep recontacting and then letting go. It can happen rapidly. As far as treatment, I have found it's more of a mindset/lifestyle change than anything. Doctors can help, but really all that needs to happen is the body needs to rest. Avoid stimulation like caffeine for a while. Get some proper sleep. Meditation can be extremely beneficial. Lots of people get stuck in what is referred to as beta brain waves, this is good for being productive at work but not good for resting. Meditation can help to learn how to step down into alpha waves and hopefully theta waves. Theta is where the really good spot for healing happens. During this time do whatever you can to let the body and the mind know you are safe. The water on the face trick I mentioned will help. I have found natural things like kava and St John's wart to help as well. Find things that work for you and stick with it for a while. Also, as difficult as it is for some people, cutting down on screen time will help as well. This is a learned thing so don't get discouraged if it seems impossible at first, or it feels as if nothing sticks. Depending on how chronic your condition is, you may only hold the relaxed state for seconds at a time to begin with. But with practice those seconds will grow to minutes and eventually hours and days. Hope this helps
I was around 24-26 seconds, shocked. I practiced breathework often. I haven't run in a while, so this is definitely benefit me as I start running again!
Fantastic and spot-on explanation. I'm a freediving instructor and breathing (or should I say "lack of breathing) is our business. Well done. By the way, your reference to the Oxygen Advantage is very helpful. Excellent book. My running has improved tremendously.
I freedive and spearfish. I love this video. It explains some of what I have been experiencing when working out. I do CO2 tables and O2 tables 2-3 times a week. And apnea walking maybe once. It really changes my cardio, even if I'm not running much. Cheers
I left the military because I thought there was something wrong with my heart, but with this video I really wonder how much knowing this at the time could have saved me from leaving. There's more to the story but this comment is too public for me to feel comfortable disclosing my health details. I just may try to get back into shape knowing this in mind. This video was very encouraging to watch.
I think this video actually helped me a ton! I have been searching for an answer to why i run out of breath after half a km of running and this video made me realise that when it gets hard to breath i start taking huge breaths of air through the nose and then i am completely unable to breath.
I got 41 on this test but i run out of breath in 2 minutes of running.
I will test this theory tomorrow but thank you so much in advance! :)
I'm training for a marathon and I always had troubles with my breathing after catching covid. Did the test and got 12 seconds. I guess I know what my issue is now!
I had covid to, the first 2 months i had problems breathing but now I managed to do the test for a minute pretty easily, I guess Im pretty good at holding my breath xD
@@Ross-bc2iz did you exhale first before holding your breath? i also thought i was doing well, then i realized i didn't exhale first
did you guys get the vaxx?
@maxmad
did you get jabbed or not?
@@Ross-bc2iz
i question you too
would be interesting to know
OMG.... Thank you so much, Im a beginner runner, and my coworker just keep telling me that I need to control my breathing, I have been really trying but it seemed impossible and I was on the verge of giving up so I started googling how to breathe properly while running and I came upon your video. So my journey has begun thanks to you
that's very interesting. I had this feeling in my head that something was up but i didn't knew why because whenever i played beatsaber when i ventilated slower i performed better so i tried to practice slower breathing with higher heart rate. Thank you for the explanation i did 47 second on the test.
Thank you for this. I’m a runner in high school and the coaches never focused on how to breath they always talk about form and pace. Thank you for this
You are welcome! We recognize that there isn't much, if any at all, talk about how to breath while running at the high school level. We hope to spread the word to schools and colleges so more people will stick with it!
Thank you for watching!
As soon as he started talking I was thinking Oxygen Advantage and Buteyko method. Great stuff. I swear by it.
Great video! Really drove home some points for me. I got 38 sec on the test btw. I'll say one thing that you got wrong, tho. In Mr James Nestor's book, Breath, he states that you actually intake 30% more oxygen thru your nose than you do the mouth even if it doesn't feel like it. I've been trying to incorporate strictly nasal breathing while running which is easier in less humid weather. Takes a lot of work but I was able to run 2 miles with uphill just with my nose working on a clear day.
The breathing really does make all the difference.
Once I started implementing the rule of breathing in through my nose only and most importantly focusing on keeping it steady, regardless of how fast or slow I breathe, I started crushing paces that I thought were impossible for me. I made a big jump in progress and it was only a way up from there.
I found this type of breath hold (holding on the out breath) so difficult before doing Wim Hof breathing exercises. I probably wouldn't have done very well at first with the hold after the out breath. I can now hold my breath for just over a minute without flooding my body with oxygen (the same as the test you did here) and well over 2 minutes on the out breath if I first breathe in and out many times flooding my system with oxygen.
It's amazing how much the system can adapt. By the way I'm a moderate level runner (not competitive and not particularly good). I do exercise a fair amount though.
Me walking faster than usual:
My lungs: OMG STOOOOP, I CAN'T BREATHHHH
My hold time depends on how much I exhale, so hard to calibrate the test. If I squeeze out every little bit of air I barely make 15. If I do a quick exhale like running I go mid 30s.
For the exercise induced asthma folks, I had it bad and took very high VitD doses and it’s gone. Not sure I have the science to back it up, but years of hacking for days after every work out is GONE for 6 months now
Fascinating. I've never heard it the O2 / CO2 relationship explained like this before. I was awful at the test. Work needed!
Oh man, 20 seconds for me! I could have kept going for sure but it was around then that I felt my diaphragm like pull down a bit like my body wanted to take a breath. So at least I’m on the threshold for normal. I’m ready to work and hit forty!! I’m starting running again tonight. Maybe I’ll come back to this video in a month and see if I’ve improved :D
This video explains some things. After I worked on my breathing, my running did improve. I'm almost always doing 2 steps on inhale 3 steps on exhale, in through the nose out through the mouth. If I'm pushing the pace I might switch to 2 and 2, sometimes I switch to 3 and 3, but 2 and 3 generally seems to be the sweet spot for me.
This helps me in the hot weather too, I don't need to drink as much water and if I start to feel like it is difficult getting enough air only breathing in through my nose I know my pace is a little too fast for the temperature.
I come from swimming where nose breathing is critical to keep water out, etc. Also, it has to be synchronized with breath intake in swimming. You use your nose to push out air as you inhale through your mouth in the sidemouth technique.
As a result, it's actually massively difficult for me to not breathe through my nose. In order for my ENT to evaluate my mouth breathing, I have to pinch close my nose.
But I am one of 2 people in the literature with damage to my nose muscle. I have velopharyngeal disfunction as a result of who knows. One of the issues I have with my diagnosis was it is such a rare issue.
Your nose muscles are small and are not explicitly used to conscious control. I worry about overtraining. In fact, I would bet that some sort of overtraining led to my initial injury.
Like VCD/ELIO, my velopharyngeal disfunction has specific triggers: cold definitely, altitude maybe? (still trying to analyze it), allergies or sinal congestion definitely.
It's great to work on your breathing but these are all relatively small muscles that as smooth muscles are not going to "bulk up". Likewise, the tendons that connect your various respiratory tract muscles to your skeleton don't have a toughening up period.
So Coach Nate, I would encourage you to bring a speech/language pathologist into your breathing work, particularly as you are training other people in the techniques. They really are experts on this muscle pathway.
I would also discourage people with any pre-existing conditions from overtraining. Do not do breathing work with active sinus infection conditions. Do not overtrain on breathing if you have a physical blockage or other biological damage, in the same way we wouldn't tell you to run on a broken ankle. Get cleared by an ENT or a Speech/Lang Pathologist if you have a physical barrier to nose breathing.
Having damaged my nose muscles, it has completely re-routed what I can do. My nose will collapse into my airway if I overtrain. I can't breathe in daily life. I have to sleep on my face. It eventually resolves itself but it can take up to 3 weeks to fix itself.
Sprinting and other hard breathing exertions are triggers/cause failure. Cold air can cause a failure. Exercising while dehydrated can cause failure. Exercising with heavy allergy flow can cause failure.
It's a rough way to live when I come from 15 years of swimming and another 15 years of team sports. It took out peak bagging for me. We are just understanding ELIO/VCD and other associated respiratory track damages. We need to move in this space carefully because there is a lot we don't know on a scientific level.
Thank you for producing such a good and helpful video!
that was awesome and explained to me why i always hated running .. thank you
This is the missing information I needed, to understand why the Wim Hof breathing technique works. Thanks.
DUDE. Why is Wim Hof suddenly everywhere, I've been looking into his stuff a week ago and since then he is just popping up everywhere I look. Fun stuff, maybe I should really get more into it. Thanks fren
is wimhof really legit? feels like he just puts his body in survival/panic mode all the time. he looks kinda old for his age as well, no?
@@sabinepiter5470 This is an example of the baader meinhof phenomenon.
@@summerjoy1352 Yes, quite possible.
@@christianstromberg9532 yeah he legit watch one of his breathing technique videos u will feel good
This really is interesting. Thank you. Something I can work on.
A good discipline for me, has been only breathing through my nose during recovery runs. Great little video.
Thank you for the tips. I absolutely hate running. But my husband loves
it. Still waiting to have that "feel good" feeling during it. I am just
indifferent and miserable. So I can use all the help I can get.
“The Science of Breath”... funny how long we as human beings have known this and yet don’t teach it to our young and make it part of a basic, fundamental part of life.
I found this to be a very interesting video mate. I kept telling myself for years that I might have a small lung capacity, but this video makes a lot of sense! I can run for a long time, but I can't do it fast because I'll get out of breath and exhaust myself. My heart rate stays fairly low at 135ish while running but my breath can't follow if I go any faster.
I did this test, but I'm not sure when to stop counting. I start feeling uncomfortable already at 18 seconds :'( but if I wait for a real first body reflex I guess that happens at around 28 seconds. The next few weeks I'll be focusing a lot on these breathing exercises while running, I'm very curious if it'll help me go faster in the end.
Good video, thanks.
This is really interesting. When I was a beginner at running I would breathe as forcefully as possible to maximize oxygen intake and I got exhausted really fast, my throat hurt etc. Then because I hated breathing so much I tried breathing as little as possible and it was so much more comfortable. It really makes running more enjoyable and less of a chore
Interesting. I'm 63 yo, almost 64. I did the test 4 different times over 30m. Three were in the 15 - 20s range and one, albeit a little forced but still recoverable was 25s.You described exactly what happens when I have tried to run in the past.
At the moment I'm carrying my "winter coat" with me... about 8 pounds of it :/ BP is good. O2 levels are always good. But my 5-7 mile walking (13-14m/mile when I was tuned up) is now 15m / mile on a good day and about 5 miles is enough. I rarely get to do that. The good news is that's about to change for the better.
Great info!! I’m 40 I haven’t worked out since my mid 20s 26-27 I quit smoking a year ago and I’m going to be getting in shape this video will definitely take me a long way!! Definitely a new 👍💯
How’d you do on the test I made 22. Same thing smoked,late 40’s
@@frankstewart8346 hey bro I was just going through some old emails and I saw this so I wanted to reply back to you I made it to 21🤣😂!! But I’m now I’m starting to run and lift back out so I’m curious to see in six months I’ll come back in six months from now it is March 31 today so around Aug Sept I Will come back hopefully you see this and do the same let me know bro good luck!!💯👍
hell ya billy. its never too late. i love hearing stories like this. Just know you encourage others under neath to do better also
I'm a pretty avid runner but I've noticed that breathing is kind of a barrier for me in races, and I did the test and as only able to hold out for 26 seconds. I've also never really consciously thought about breathing, or breathing from my nose, but this vid was helpful and I'm going to try the exercises the people in the comments are suggesting!
The 1st and 2nd time I did the test I got the inital feeling of I have to breathe at 28 sec but after pausing the video and doing my own timer I made it till 36 seconds and then continued to 54 sec and it only took 3 breaths to get back to normal breathing speed. I'm very happy because I can actually see improvement
Same. (See my comment above). I used to get around a minute or more when I was doing Wim Hof breathing a few years ago, along with the cold showers. Fun.
It seems it doesn't take long to train our bodies to use O2 and CO2 properly.
Same with asthma for me, you need to exhale as much as you need to inhale otherwise you are just going to inflate without any positive changes. And surprisingly I was feeling better breathing less times per minute than average healthy person.
Whoa... I've been very interested in abdominal breathing and breathing through the nose while running!!! Thanks, coach Nate, for sharing this testing on how I can hold my breath! (I was able to hold my breath 36 secs. 🙄🤔) I'll keep practicing. 😅😅
Nice work! Everyone's doing great on this test :)
That's crazy. I just barely got to 30 seconds yet I can barely run a quarter of a mile after quite some time spent runing and attempting to build my endurance. I stumbled upon this channel today after trying to find a solution to my issues and I'm excited to see if all of the tips and education throughout these videos helps. Thank you for putting these videos out into the world, you truly are an inspiration for people across the globe!!
Bro ....i don't know....I'm 65 yrs old...and i could hold 40 secs ...and I'm not as fit as I would like to be....used to be an athelete in my youth. Non smoker and teetotaler till this day ....but the info is valueable
@@stingsweet1976 I was never a super athletic guy. I have done karate all of my life and did wrestled back in high school, but I'm just now focusing on my physical health from all angles. Plus I smoke (weed, not tobacco) so that could lead into more issues of course.
Whatever the case may be, it's good to hear that you're keeping yourself healthy, it reminds me a lot of my dad. That man never stopped his fitness journey until the end, from 5 to 72.keep it up brother, and good luck to you
How are you running now
The truth about this technique however is that you may initially feel much more restricted and out of breath before your body can catch up to it. Once it catches up though you will be much more conditioned.
I only got 10
Thx so much. This was very helpful.
Informative, thank you!
right on track with you, I pushed it to 36 seconds but that was pushing it. 20 seconds was no problem; 27 started feeling it. 36 was "I NEED A BREATH!"
I'm so happy to see this video! I am an in-experienced runner, but I'm always running with conscious breathing (because I do breathing exercise every day and I am a Certified Breath Coach). Knowing exactly what Coach Nate said about the science makes me feel so proud to be a runner :-) Thank you Coach Nate!
You may like the" Wim Hoff method", he has impressive list of accomplishments.
@Furqan Khan he's the dude in this video :)
Hello, breathjng excercise help me in running? Plz reply i need help
I always listened to my body all the time and still to this day. I have always practiced barely breathing. I can barely feel any breathing at all i usto feel like im not breathing at all as an athlete. My coach always told me to breathe through my nose and out my mouth. For some reason i could never do it comfortably and it made me feel like my head was going to explode doing it. I found it way more easy to breathe in through my mouth and out my nose this might be because the breath out of your mouth might immediately some of the Carbon dioxide from your mouth gets into your nose, also you dont have to deal with particle build up from the air muilding up on your mucosal membrane breathing in through the nose. You always should pace yourself in long distance run. Extreme push full sprint is a practiced extreme overseen event where you need to know how far you can go with it which isnt always the distance you need to cover this is why marathon and cross country runner always paces themselves.
I wanted to thank the Run Experience for the breathing video. After one short run nose breathing my stress levels decreased such a lot! Amazed at the difference and fantastic guidance on breathing whilst running it's an eye opener. 🙏🥳
Great video and such an interesting topic. For me 35 secs was quite easy and it took two subsequent breaths to recover so i think it will be possible to get to the 40 mark soon. Feeling fit @ 50.
That's impressive!
I've just started running about a month and I'm finding the breathing very difficult. I have done exercise throughout my life, but always steered clear of distance running, because I never liked it as a child. I was a sprinter. In terms of other exercise, I can cycle at relatively high intensity almost indefinitely and the same with incline walking and in both cases I have no issue with breathing, despite my heart rate being higher than when I'm running. When I'm running it feels like I'm breathing with a bag over my head, which ties in with what you are saying about not being able to use the oxygen that I am inhaling. I have tried breathing in through my nose and out through my mouth and it makes the situation worse and I have to stop to catch my breathe within a very short time.
In the test, during the video, I stopped at 28 seconds and felt that I could easily have gone longer, but it seemed to be the point at which I wanted to take a breathe. That suggests that my CO2 levels are not too bad and I do breathe through my nose all of the time usually. I haven't tracked exactly when it becomes an issue. I know that when incline walking I can maintain a heart rate around 170bpm without any problem, but when running it starts to become a problem around 150bpm. I'm 53 years old with a resting heart rate between 55-60bpm, so 150 should be around my aerobic threshold and 170 is almost max, although I regularly go above my calculated maximum when incline walking, so that calculation obviously doesn't apply to me, unless every device including my chest strap are wrong.
I guess I'll keep trying the nose breathing and see at what point it becomes a problem for me to continue with it.
Great video. I'm sure you know the world record marathoner. A video he did about his oxygen uptake amd blood chemistry while running would be great additional data to go with your working model of best breathing while running. When doing martial arts years ago we would breath slowly while recovering, against the desire to breath rapidly. Same concept I believe. Can breathing out faster and in slower be part of the equation? Just watching your next video you may answer these questions. Keep up the good work. I'll be 61 in June. Working on 6 minute mile. Intervals up to 12 mph for a minute for now. Peace.
I've been doing wim hof for 1.5 yrs can do 2min 20 sec,with a wim relaxed not fully out breath during a cycle of wim hof breathing 10.24 sec is my record.
Hemoglōbin. It was just driving me absolutely batty.
Same. I work in healthcare and have never heard it pronounced like that
Same!!
OMG, Me too!!!
Me too. He was close on a lot of stuff, but slightly off and it felt weird. Like his choice of word for stasis. No - that means frozen in place. Homeostasis is balance
Also.... maybe I'm wrong but isn't he saying it backwards? He's suggesting that we need a higher concentration of carbon dioxide in our bloodstream to regulate our labored breathing? But no... High CO2 levels cause that feeling of suffocating. So you need to focus on your exhale to push CO2 out of your lungs and LOWER your CO2 bloodstream concentration - not raise it up higher.
I love the info and the explanations on the video. One thing that I suggest though is using more image and less text. I have a degree in chemistry and can tell you if it wasnt for the fact that I already learned how to visualise all that I would be lost with the (very accurate) explanation
Recently got into running and trying to increase my speed and "running" into this issue. I'm going to focus on proper breathing exercises.
This kind of content was a breath of fresh air. Forgive the pun.
LOL!!!!!
No. I can't.
@@PeytonOver, if you get over 10,000, you might be able to.
@@yinhoukhor7109 I'm just repeating what the scouter said about my power level!
@@PeytonOver, you should be aiming for a milestone like 10,000. You're already ninety percent there.
47.92s for the test, paused the video interesting as I posted the number, then listened to the rest...I do a lot of nose breathing and relaxation in my running...used to scuba dive a lot and was very efficient on the tank 👍 but now I'm going to pay a more conscious effort to this... love science 💜 (especially if I can turn it to a new running facet)...cheers 👊
After watching this video some of the concepts you speak to about regulation of CO2 would seem to fit into what I've been doing by accident. I'm not a gifted runner or athlete, but my endurance is above what it should be I feel like. Maybe it simply has to do with keeping the breath stable and not allowing those imbalances, or over oxygenation. That would imply greatly that you can get a lot out if simply fixing this, versus working harder due to non-optimal breathing.
I've always treated running breathing like normal breathing. If you can jog and maintain a normal breath profile, that seems ideal intuitively. I also pattern the breathing, which I think is pretty common. Anchor your breath to your footsteps. I usually start with a 6 step inhale, 6 step exhale. As I progress through the run I drop the inhale by 1, then the exhale by 1 - when needed. Just follow your body. Usually through the end of a run I like to maintain on 4/4 or 3/3 depending on my speed.Breathe through the nose until you can't.
23seconds! I don't run, walk, or do any dedicated exercises really. being a mechanic, my job is moderately active at times though.
I found this video very informative!
Just tried this during run, it helps, thank you. Also thanks for helping me lose 3 stone since last sep =]
Nice work!
Oh, what a shame, I hope you find new better stones soon 😔
Wow! I'm totally out of shape, I have asthma, had covid a year ago and get out of breath very easily. Yet I could hold for 20 seconds without much problem. Definitely going to try this out, I'm training for a charity run later this year.
I’m in the same boat. I have asthma and got covid twice, but I made it to 30 seconds comfortably and 35 without a spasm. Yet, I cannot run without an inhaler. My best guess is asthmatic lungs are used to CO2 build up, since our issue is not enough air, as opposed to too much. I’m not a doctor though, so I really can’t say.
@@emilyhanson254 Both of you, how are you. Astma here too. Can u run?