One thing that running experts can agree on is that breathing from your diaphragm is preferred to breathing from your chest.  But it seems that’s about the end of the line when it comes to agreeing on HOW to breathe while running.

The article written on Competitor.com, is a nice overview of Budd Coates (author of Running on Air) method of breathing while running; and goes on to site opinions of other running experts such as Jack Daniels, Danny Dryer and Bill Leach- who all seem to disagree on exactly how to breathe while running.

This article caught my eye because I just wrote and published a book on this very subject, so I consider myself an expert on the topic– at least expert enough to have an opinion and a few points of contention with Coates breathing methodology.

First, I am a proponent of nasal breathing while running- both on the inhale and exhale; in other words, I’m convinced that running with your mouth shut is hands down superior to the common nasal-oral breathing that’s taught by Coates, Daniels and others.  

Not convinced?  Don’t take my word for it, read up on the research and work of Konstantine Butekyo (just google search him).  Although his breathing method was originally used for asthmatics, he also did research on nasal breathing while running.

Second, Coates advises a breath pattern of 3/2 (breathe in for 3 steps and then out for 2 steps).  I’m a proponent of patterned breathing, and teach my runners how to use patterned breathing to elicit certain physical and mental states.  

The problem with the 3/2 breathing pattern is that it tends to stimulate the sympathetic nervous system (our bodies stress response).  I don’t advise this breathing pattern, or any breathing pattern where the exhale is shorter than the inhale UNLESS OR UNTIL you have balanced your nervous system with a stable breathing pattern such as 4/4 (in for 4 steps, out for 4 steps), or even a 2/4 (in for 2 out for 4).

Yes, 4/4 is a longer breathing pattern than most runners are used to, but if done correctly, it will help to balance the autonomic nervous system.  The 2/4 breathing pattern will elicit a very relaxed state, both in the body and mind.  I do not advise using uneven breathing patterns until you have 1) learned how to breathe properly with your diaphragm and 2) have become comfortable with the 4/4 breathing pattern.

Another odd point that Coates purposedly made is that your core is more stable when you inhale.  I’m completely confused with this claim and would like to see the evidence/research to back this up.  I agree that the diaphragm contracts on the inhale, but it’s one of many core stabilizers which include the transverse abdominis, oblique abdominals, multifidus, and some would include the glutes as they also contribute to core stability.  Most health and fitness professionals would agree that exhaling is the part of the breath cycle that creates core stability, not inhaling.

My final point of contention is that Coates advises runners to breathe faster when they increase their tempo.  This may sound logical, but it actually has adverse affects on the autonomic nervous system, and is something that I’ve only seen a couple of experts address.  

John Doulliard, author of Body,Mind,Sport advises to maintain a slow breath rate, even at higher tempo; this is what I teach as well.  Butekyo also advises to breathe LESS even during higher intensity exercise.  

What we know is this: Nearly all runners have an over-stimulated autonomic nervous system.  The way to heal old injuries and avoid incurring new ones is to reduce your breath rate.  

A lower breath rate while running is associated with many benefits including better oxygen utilization, feeling more relaxed during a run and more energized after a run, inducing a light state of trance/meditation, and much more.

If you find this topic interesting, you can read more in my book Breathe Run Breathe http://amzn.to/18BklPw .

I took my iphone with me this morning on my run along the French country side where I’m staying.  It’s gorgeous- with lot’s of rolling hills and a view of the Pyrenees in the background.  You know you’re a die-hard runner/ cyclist when everywhere you look, you think to yourself "Ohhhh, I want to run (or ride) over/through/around there!!".  I’m so grateful for the opportunity to be here and to have a running practice that connects me with the local culture.  

It’s been a week of visiting castles, caves, cathedrals and…. staying in a 1000 year-old haunted house!  No kidding… one person we’re staying with saw a ghost and another has a photo she took the other night that clearly has TWO transparent-humans in them.  A little freaky- but also sort of cool.

I’ll be leaving for Barcelona tomorrow.  Hopefully the weather will be a bit better there and I’ll get more running in.

Quick Updates:

My book Breathe Run Breathe is available on Amazon/Kindle- you can get it now for just $0.99 http://amzn.to/18BklPw - I’ll also have a big book launch coming soon too.  

I’ll be hosting a series of FREE webinars this summer- all about the pranayama runnng practice- how you can use ancient breathing techniques to make your daily run an effortless, revitalizing and mindful practice.  Get notified here: http://breatherunbreathe.com

It’s important to remember that stress ISN’T an emotion- I often hear clients tell me ‘I’m stressed out!".  In reality stress is simply a physiological response to a perceived threat.  It’s something that happens automatically when we THINK that our safety and well being is being compromised. The operative word here is ‘think’.  Yes, stress is all in our mind. Yet many of us medicate our stress with habits like eating, smoking, drinking…. and for some, over-exercising.  We avoid the root cause of the problem, our thinking, because let’s face it: being mindful takes a lot of work!  And that’s often the last thing we want to do when we’re stressed.

In this article and video, Dr. Mark Hyman talks about the mind-body connnection and stress.  A reminder of how damaging stress is to our body-  

In my new book Breathe Run Breathe http://amzn.to/18BklPw  I dedicate the entire introduction to the topic of stress and how we can use our breath (while engaged in our daily run or fitness routine) to overcome the damaging effects of stress that Dr. Hyman talks about in this article.

Well, summer is upon us and it’s that time of year for going on family vacations.  I’m in the south of France as I write this post and have been enjoying my stay in a 1000 year-old chateau with my fiancee and friends.  

Unfortunately, the weather has been horrible.  It’s been a steady rain for the last 2 days.   Normally, I like to wake up early when I’m on vacation and run around the town or village I’m staying in.  I find that it’s  a wonderful way to see the local area that I visit without being on any one else’s agenda.  

But I haven’t been able to do that yet… so I thought I’d make a video that addresses maintaining your workout routine while on vacation.  What do you do when your plans don’t go as planned?  Click on my short video to learn 4 tips that will keep you on track while you’re away.

Also- a quick update on my new book: Breathe Run Breathe: Ancient Breathing Secrets to Make Your Daily Run an Effortless, Revitalizing and Mindful Practice is now available on Amazon/Kindle for just $0.99 .  I’ll be doing a full launch for the book in about a month, but if you want to check it out now, just go here: http://amzn.to/18BklPw

The debate between barefoot and traditional running continues… Although I’m a forefoot runner who loves running in her Saucony Perigrine 4mm trail shoes, I’m still undecided on if one is really better than the other.  I tend to take the middle road and recommend doing what feels best for your body- trust the innate wisdom of your body.  

If you’re ultimately going to make the decision to go barefoot, then you’ll also need to take the time to prepare your feet and legs for the transition with some key exercises which can be viewed here: http://youtu.be/meFRIrSAMkA

http://youtu.be/wwR7nzjRWE8

http://youtu.be/ZQDw334AQQQ