OK, from what I have searched and read, you guys are really split on which style of breathing is the best. No matter. But what is a good exercise to do to practice breathing? I usually concentrate on my breathing, and like to do exhale every other left foot. For some reason it seems to be the right pace, and keep the side aches away (I don’t know if it’s mental or what). But when I don’t concentrate on breathing, it is almost like my body forgets how and either stops, or does it really inefficiently. Yesterday I ran about 6 miles, and I was fine in the beginning but in the middle of the run I started to think about what I was going to do afterwards to get my mind off the major hill we were on, and a few seconds later I had no air, and couldn’t breath, so of course I started back on breathing every other left foot, but it took a while to get back to normal. And of course when I was back to normal, I started thinking about something else, and was all of a sudden having troubles breathing and getting air. Are there little exercises or something to do while running which will overtime teach my body so I don’t have to always think about breathing? Or do you all just constantly think about breathing?

Thanks,
Ben

I have the same problem. My mind drifts and before I know it, I'm almost hyperventilating. I just take a deep breath, force myself to hold it for a few seconds, blow it all out, and repeat a few times. My breathing gets under control, my heart rate drops down about 5-8 beats a minute, and I'm fine.

I find this technique works when I swim or mountain bike also...I think it just helps me relax a bit, and gives me a little boost of energy/confidence.

I'm the opposite of you guys. I made a point one day to not think about breathing and see how my body reacted naturally. I noticed that I breath in 3 steps and out 2. After that, I've always breathed that way, whether I think about it or not. It seems to work really well for me unless I really push hard for an extended period, like when I'm running intervals and I'm on the long laps - 800m+. Then, after a little bit, my breathing can't keep up and I start breathing quicker, like maybe in one step, out one step.

I'm similar. I breathe in 3 and out 2 usually. When the pace is sped up to a 7min/mi I go to a 2/2. I do think about breathing for the beginning of the run. It helps me get into the groove. After that it comes naturally if I 'wander off'. Also, concentrating only on breathing is an excellent relaxation technique. One of the most powerful in fact.

Man, you guys are making it complicated!
When your mind wonders, especially if you are thinking of something interesting or exciting, you natuarally breath faster. Also, more often than not, you will pick up the pace and run faster, futher increasing your breathing rate.

Your body will find a good breathing rythm and stride all on it's own if you don't fight it. You have to vary your stride to account for terrain, footing, or pace and this requires some concious thought. Breathing usually does not.

If you find yourself breathing hard, out of rythm with your stride, not enough or too much, try this simple technique: Blow out hard and fast on the exhale. Your lungs will naturally fill back up to the max. Repeat until you feel you have enough air. DO NOT HOLD YOUR BREATH. You must EXHALE SHARPLY and COMPLETELY. Usually you will get back on rythm in a minute or two, if not in a few breaths.
This technique is very useful in sprints, hill work and intervals when pain and fatigue lead to bad running mechanics and bad breathing rhythms.

You probably won't have to try other techniques once you realize that drifting off changes your pace and breathing, while returning to a mormal pace usually fixes your breathing problems. If that fails, the forced exhale usually works. MC

I normally feel better after a good vomit. If my breathing is out of sync, I run harder while exhaling forcefully until I chuck. Outside of the taste of dinner and acid, everything works better. All my best evals for running included a "ra-a-alph" somewhere.

Well, there's the HARD way and the SMART way. Remember, it's hard to be smart; it's not always smart to be hard.
Everyone is different and if you can handle puking all the time, that's fine for you. Your instructors are going to get tired of it if you do it all the time, though. Puke stinks, and if you are puking on the track where your evals are always run, it's gonna get old. How often do you want to clean this up? Puking is also contageous so you may not be helping your buddies out either. Puking leaves you weak and shaken; not the best thing for the rest of your eval.
When you get to KY and start puking on the track we borrow from Male High School or University of Louisville, I will not take kindly to you ruining our welcome.
For your sake and that of your team, try the exhale technique or something else.

Who can argue with advice like that. I will be sure to "cure" myself in the near future. <img border="0" title="" alt="[Wink]" src="images/icons/wink.gif" />

To add to MC, I would say never make a scene of it if it happens. In my case it is fairly rare, only on supreme efforts, and never voluntary. Perhaps has more to do with timing than anything.

MC... in reflection of your first point about HARD and SMART... I never had this issue until I was in the Army. I wonder if there is a connection. <img border="0" title="" alt="[Razz]" src="images/icons/tongue.gif" /> Seriously, as a cultural difference, I remember "applause" for guys who could pushed so hard they puked. Of course it was similar to the kind you do when your buddy is screaming "Turn it up MAN!!!" while holding the "Rock On " sign in the air whith one hand and a bottle of rum in the other. He takes a big swig and falls into his own puke spewing out his nose. Makes ya proud to be an American.

When I was Speedskating, a guy I beat in a 1000m (pack style on rollers) vomited as we were turning left and slowing down after crossing the finish line. I ended up right behind him as it happened and then flat on my back at about 20mph as I lost traction. Very sudden. I seem to remember not being too impressed with his efforts <img border="0" title="" alt="[Mad]" src="images/icons/mad.gif" />

Moral of the story: When it comes to vomit...it is best to keep your mouth shut. <img border="0" title="" alt="[Big Grin]" src="images/icons/grin.gif" />

<small>[ October 25, 2003, 10:15: Message edited by: JOE-BOO ]</small>

By no means am I an expert on breathing or running for that matter, but I've only blown chunks 1 time in the last 15 years because of running (don't try to set any records the morning after a LONG night on the town...). But in all my training, from water confidence to running to O-courses, etc., I've been semi-successful with the technique of "relaxing" my breathing, not doing any forced, muscular or "stressed" breathing. I take "relaxed" breaths, which in simple terms means breathing that doesn't tense any major muscle groups, etc. I keep my upper body loose and relaxed, run from my hips, and relax my breathing. Slow, easy, relaxed breaths in, released with more speed for the next breath out. Then again, though, it's been a while since I ran a sub 7 minute/mile pace, too. This technique also works very well when doing water confidence training, etc. I realized that the more "stressed" my breathing was, the less actual oxygen transfer I was getting per breath (burning it before you've got it = oxygen deficit). It seems to work for me, but, like I said, I'm no record setter, and by no means a expert or a true "athlete".