Belly Breathing
🫁 Belly Breathing
Category: How to Run
What is Belly Breathing?
Also known as diaphragmatic breathing, belly breathing is a technique where you breathe deeply into your abdomen rather than shallowly into your chest. Instead of your shoulders rising, your belly expands as your diaphragm contracts and draws in air more efficiently.
Why Is It Important for Runners?
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🌀 Increases oxygen intake: Helps you use your lung capacity more fully, delivering more oxygen to your muscles.
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💨 Reduces breathlessness: Prevents the shallow breathing that causes early fatigue.
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💪 Strengthens respiratory muscles: Trains your diaphragm and abdominal muscles.
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😌 Lowers stress: Activates the parasympathetic nervous system, calming pre-run nerves or anxiety.
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⚡ Improves endurance: With more oxygen, your muscles perform better for longer.
How to Train for Belly Breathing
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Lie Down and Practice:
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Lie flat on your back
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Place some books on your belly so you can feel their weight
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Inhale slowly through your mouth for 3–4 seconds, focusing on expanding, pushing the book up and down.
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Exhale gently through your mouth.
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Only your belly should rise and fall, well the books too
- Be aware of the muscles you are using
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Repeat for 5–10 minutes daily
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Progress to Sitting/Standing:
Practice the same technique, without the books while sitting, then while standing and walking.
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Run with using your belly to breath:
Practice the same technique, without the books while running, keep aware of how you are breathing while running.
What Belly Breathing Helps Eliminate
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🚫 Side stitches (often caused by poor breathing technique)
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🚫 Overuse of accessory muscles like those in the neck and shoulders
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🚫 Stress-induced shallow breathing
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🚫 Early fatigue from low oxygen levels
Quick Tip 🏃
Use belly breathing during warmups and cool-downs to build awareness. It becomes more natural over time and supports smoother, more efficient runs.
