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Lorraine M.
Lorraine M. Sendmail

Any tips or advice on breathing?

posted 4 months ago | Report

Very new to running; can walk for miles at a great pace but once I start running I get paranoid about my breathing and can't think about anything else.

Despite losing about 35lb and exercising more than I did about 18 months ago, I still get very red faced within the first 10 - 15mins and breathing becomes my focus. I get embarrassed, think everyone is looking at me and know that if I could just get over this, I'd be doing better.

Should I slow my breathing down? Breath in for a count of 4, then out? Pant? Any tips?

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  • Hope C.
    Hope C. Sendmail

    Something like this is hard to explain and personally I think its something you really just have to play with to figure out... My husband has just started trying to run and wanted me to help him...but my breathing pattern does not work for him... my breathing pattern...-> one breath in on every step then one big exhale ( I guess kinda like labor breathing lol ). ....on big inclines I usually do one long slow inhale and exhale so I don't hyperventilate..

    posted 4 months ago

  • Running R.
    Running R. Sendmail

    I think you might be running to fast. At the beginning you mainly just want to get in miles, so pace isn't that important. After you get used to running and get in better shape your breathing will become easier. As for breathing if you try to think about it to much it will make it harder. I would try to concentrate just on running, enjoy the scenery outdoors and have fun. When running at first you should be able to carry on a conversation with someone, if not then you are running to fast. Hope that helps.

    posted 4 months ago

  • Lorraine M.
    Lorraine M. Sendmail

    Thanks for the advice. Tried not to think about it last night when I was out, it was bitterly cold so I couldn't think about anything else! I slowed down a little and made good playlist choices to help take my mind of it and I think that might be the answer for me .... music choice!

    posted 4 months ago

  • Jan
    Jan Sendmail

    Glad you had a better experience last night! Great idea to use music to help you speed up or slow down! I run to the beat of my music often & make playlists based on the beats per minute to help me keep the pace I want. I used to have "run songs" alternating with "walk songs" during my run/walk program.

    When I run "easy" runs I try to slow down enough that I can keep my breathing at 1 breath in for three steps, 1 breath out for three steps. But the best advice is just to stay conversational. You should definitely be able to talk!

    I know what you mean about feeling like everyone is noticing you! I used to feel like the whole gym could hear me breathing & was noticing my red face but you know what? They're busy thinking about their own workouts and then for a second they look up & think, hey, look at that girl... she is gettin' it done! Good for her!

    posted 4 months ago | edited 4 months ago

  • Chuck A.
    Chuck A. Sendmail

    Just so you know, I've never noticed or heard anyone comment on someone else breathing heavy or having a red face during exercise.

    Just take it very, very slow to start. For me I used a pace where it felt like if I broke my stride a little bit I'd be walking. I usually take two steps per inhale and 2 per exhale but that's not for everyone and honestly, if I thought about my breathing too much I'd probably feel like I was doing it wrong. Just try not to think about it and let it happen naturally.

    Of course, the other option is wildly flailing your arms and screaming while you run. Then no one will have a chance to notice anything else. And, bonus, you'll probably get the gym to yourself after a while.

    posted 4 months ago

  • Lorraine M.
    Lorraine M. Sendmail
    in reply to what Chuck A. said:Just so you know, I've never noticed or heard anyone comment on someone else breathing heavy or having a red face during exercise. Just take it very, very slow to start. For me I used a pace where it felt like if I broke my stride a little bit... read more

    Thanks Chuck, you give me a giggle at the image that popped up in my head! No, I'm not that bad so I guess I've nothing to be embarrassed about x

    posted 4 months ago

  • Geof W.
    Geof W. Sendmail

    I took a beginner's yoga class last fall and that really helped with my breathing, which in turn led to better endurance. Personally I've found that focusing on my breathing helps me clear my mind and find my zone.

    posted 4 months ago

  • Kim D.
    Kim D. Sendmail

    Breathing gets easier the more you do it. Running, not breathing, that is. I am a heavy breather. At first I was embarrassed but now I just don't care. I feel like if it bothers someone they can move to another spot at the gym! I agree with Running R., I think you may be going too fast. Trial and error. That's all it is. Good luck to you!

    posted 4 months ago

  • Cammy H.
    Cammy H. Sendmail

    I am a newbie . I don't know how I breathe. I am probably doing it wrong. I just get out there and run to whatever my goal is for that run. Most people who exercise are just happy that others are doing it too. I am too busy focusing on my run to notice if others are breathing hard and I imagine it is the same with others. You are doing a marvelous job!! FR sent

    posted 4 months ago

  • Lorraine M.
    Lorraine M. Sendmail

    Thanks everyone for your comments & advice. If I learned one thing, it's not to be embarrassed; seems like everyone else is too busy doing there own thing to worry about me & what I'm doing. So it's with new found confidence I'm hitting the gym to night! Thanks x

    posted 4 months ago

  • Elizabeth
    Elizabeth Sendmail

    Thanks for asking this question, Lorraine! There's some great advice here that I'm taking into my beginning running, too :) Keep up the good work!

    posted 4 months ago

  • Wendy
    Wendy Sendmail

    I get worked up about my breathing too! That's why I run with music, so I don't hear my breathing. I have found that it gets better, but sometimes I have days where my breathing is off. I agree with Running R., you might be trying to go too fast. I do that sometimes too! Many of the people on here are SO fast, I think I should be trying to go faster and that just can be down right detrimental. I am not a fast runner, but I run! That's all that matters! We are all here to make ourselves active and healthy. Good luck!

    posted 4 months ago

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