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Exercise 147 views Sep 18, 2021
How to breathe while running

Beginners in the running world may not know how to breathe while running - but it doesn't have to be the massive stressor your mind makes it out to be. 

Your heart rate and muscles will change once you start running faster, but panic can also set in. 

You can get faster and feel less stressed when you run if you learn how to breathe effectively. You might even start to appreciate the wind in your hair and your breathing as you pound the pavement.

Here's how to breathe while running - and if different breathing patterns can reduce the stress on your lungs when you're running. 

How should you breathe when you're running?

Running harder will make you out of breath since your respiratory system is used to breathing a certain way. You can breathe better if you relax as much as you can.

Nick Anderson, head coach for Saucony and GB & EA running coach, says people go out way too fast and don't learn to pace themselves.

What happens if you run too fast? You can only operate in anaerobic mode for a short period before you need to slow down to get back into aerobic mode."

Tana von Zitzewitz, a master trainer at Barry's UK, says nasal breathing gives you a lot of oxygen and helps your body get rid of carbon dioxide.

Ten runners were tested for six months on nasal breathing by Colorado State University. Their breathing rate and breaths per minute decreased when they inhaled more oxygen and exhaled more carbon dioxide.

When you inhale, your nose should be your point of entry, and when you exhale, your mouth should be your point of exit. She feels good about how hard she's working when she runs with Tana, a UKA Run Leader.

Run at a pace you can hold a conversation with someone next to you in your early weeks: "If it's hard for you to talk to someone next to you, you're running too hard. As you get fitter, you can run at a different pace."

What's the deal with rhythmic breathing?

Running is said to calm the nervous system by breathing rhythmically. Studies on running and cortisol levels have also shown that running can increase levels of cortisol in the body, a hormone linked to stress if you're running at a moderate to high intensity. 

Breathing rhythmically isn't natural, but it can calm your body. How should it be done? Breathing out is necessary for emptying the lungs. Taking in five deep breaths, holding them for five seconds, and exhaling them through your mouth.

A study at the University of Utah found that rhythmic breathing is an excellent way for runners to reduce stress on their respiratory systems, which in turn reduces respiratory muscle fatigue. It also improves breathing efficiency through improved gas mixing, transport, and exchange.

"Rhythmic breathing and running require a lot of concentration," von Zitzewitz told Live Science. "You have to count the steps you take inhaling, then exhaling, then counting each step."

Take five minutes to do the breathing exercise while listening to relaxing music. You can try this technique on a slow jog once you become comfortable with it and see if it helps you improve your running, then you can gradually incorporate it into your routine.

von Zitzewitz suggests that, if this technique is too laborious for you, being more aware of your breathing while running will help you run better.

When running long distances, start slowly and remember to breathe. You should be able to breathe effortlessly in through the nose and out through the mouth once you get up to a steady pace.

You will fatigue if it becomes too labored too quickly, and so your pace will not be sustainable, so you will need to make small adjustments. Running improves with practice by making small, consistent improvements over time. Start with your base pace and add little improvements over time.

As well as Pranayama, she states it helps you be more flexible in your lungs and helps you breathe more effectively when you're running, and suggests, "Make sure to warm up and activate your lungs prior to your run by doing these deep breathing exercises."

Do you breathe differently when you run?

You'll naturally find that your form is off if you're breathing laboriously or are stressed when running.  If you aren't relaxed while running, you'll naturally slouch. If your shoulders are down, your back is straight, and your hips are forward.

The hardest thing about running is learning how to relax, but if you breathe correctly you can quickly accomplish that. It should then correct itself by itself, but if you still feel stressed, Anderson advises runners to let go of stress, yet stay aware of posture. She says, "Drop your shoulders down and raise your arms - this will take your mind off the stress your breathing is causing."


Tags: #running 

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    Own a blog page. Unlimited writing on any topic. Use links & HTML. Monetize with your own ads and affiliate links. Your blogs will show on your personal public profile and your blog page. Write about anything and have a constant influx of views by readers around the world. Your blogs will be picked up by search engines and social network users around the globe. Add links in your writings to get more website traffic and to improve SEO on your website. Become an online writer and gain a following on and off UniqueThis. How? To become a UniqueThis writer and to post unlimited written works follow these easy steps: Step 1: Create a profile if you don't already have one Join Here Step 2: Sign in if you have a profile sign in here  Step 3: While logged in, click on the upgrade link and you will automatically have access to premium features. While logged in Upgrade Here If you can't figure this out then NO! You can't join in on the fun.   Why Be a Blogger? 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  • Own a blog page. Unlimited writing on any topic. Use links & HTML. Monetize with your own ads and affiliate links. Your blogs will show on your personal public profile and your blog page. Write about anything and have a constant influx of views by readers around the world. Your blogs will be picked up by search engines and social network users around the globe. Add links in your writings to get more website traffic and to improve SEO on your website. Become an online writer and gain a following on and off UniqueThis. How? To become a UniqueThis writer and to post unlimited written works follow these easy steps: Step 1: Create a profile if you don't already have one Join Here Step 2: Sign in if you have a profile sign in here  Step 3: While logged in, click on the upgrade link and you will automatically have access to premium features. While logged in Upgrade Here If you can't figure this out then NO! You can't join in on the fun.   Why Be a Blogger? In no particular order: 1. Attract an audience: Blogging enables you to reach the billions of people that use the Internet. Blogging can help you promote yourself or your business. The people and businesses that make the most noise make the most money and have the most power.  2. Establish authority: Forget business cards. Blogs are the new business cards. Having a blog and writing about important topics that are relevant to your audience establishes yourself as an authority in the space. It enhances your professional image. 3. Build rapport and engagement: Blogging can convert traffic into leads and leads into customers. Blogging can “warm up” your cold calls and traffic from other sources. If someone receives your cold call, they may be more receptive if they’ve read your blog and received value from it. 4. Create Opportunities: Blogging can lead to other business/traffic generating opportunities. For example, speaking engagements or press. I’ve had people contact me to speak at conferences who found me through my blog. Blogging enables anyone with something interesting or valuable to say to be identified as an expert. 5. Learn and train your brain to organize thoughts: Blogging forces you to teach yourself what you don’t know and to articulate what you do know. When you begin writing a blog post, you are forced to organize your thoughts. If there are any gaps in the topic that you are writing about, you will have to learn about it.  6. Blogging enables you to be your own media company: You can tell your story the way you want to tell it without being dependent on journalists. When you are writing about a topic of your own interest, you can decide how to portray a story, what information to include, and what information to exclude. Blogging allows you to ensure that all information included in the blog is factual. 7. Meet new people: The audience you attract through blogging doesn’t have to just be your “audience.” They can become your friends, colleagues, partners, or lovers. I’ve had many people reach out to me directly after reading my blog. Some of those people have become friends or good business contacts. 8. Stand out: According to “the 1 percent rule,” only 1 percent of Internet users actively create new content, while the other 99 percent of the participants simply view it. By blogging, you separate yourself from the 99 percent of people that don’t blog. Standing out is essential in an increasingly competitive economy. 9. Blogs are the new resumes: Blogging about a topic you would like to be viewed as an expert in, can illustrate to readers, employers, and your network, that you are are skilled and knowledgeable. 10. Make money: There are several ways to monetize your blog. Promote your services. Advertise. Sell other people's products through affiliate marketing.   11. Google Loves Blogs: When your blog is ready, Google crawls your pages and it will be listed on Google search. It means you will start receiving additional visitors from the search engines. Isn’t that great? Search engines help to bring new people to your blog that can become your new friends or future business partners.    Why Do We Charge?  Because we give you traffic. We will email our 200,000 members your blog and maybe someone will like you and buy your services and products. If you don't want to pay $39.99, the 2nd option is to pay for your own: 1. website 2. buy software 3. advertise on Google for $1.00 per click to get traffic 4. website hosting Maybe all of that will be around $300 a month. Or pay UniqueThis $39.99 and just write?   FAQ? 1. Q: Can you put a link on someone's blog since their content is similar to mine? A: NO. Write your own blog or create an advertisement with your link here. 2. Q: Can you let me create a blog for free? A: NO. Will Netflix let you watch for free? Will Amazon Prime let you subscribe for free? 3. Q: Can we trade services? A: That's like asking Netflix if you can trade your homemade brownies for access to their movies. Keep your brownies (true story) and pay the $39.99. 4. Q: Can UniqueThis pay me to post blogs and articles? A: No, we are not going to give you money to blog about your own business or your client's business.  5. Q: Can I write about anything? A: Yes, you can write about anything. 6. Q: Can I advertise my UniqueThis Blog to get more traffic? A: Yes, use any ad network or social network you want to promote your blog on this website. 7. Q: I have more questions A: contact here     
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  • 19 Jul 2020
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    4461 Posted by UniqueThis
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    Jul 19, 2020 4461
  • 18 Jul 2020
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    4523 Posted by UniqueThis
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    4523 Posted by UniqueThis
  • 19 Jul 2020
    Instead of working yourself into an early grave, consider investing in stocks that pay monthly dividends. Since your bills come monthly, you can structure your investments to pay you monthly. It is possible to get paid while you sleep, while you eat, while you live your life. Honestly, if you can’t figure out a way to make passive income around the clock, you will have to sacrifice your mind, body, and soul until the end of time. Here are steps you can take to make your money immortal:   Step 1: Make as much money as possible at your day job, side hustle, or entrepreneurship without burning out. Consider getting a commission sales job that pays unlimited income if your current job forces you to live pay check to pay check. If you don’t make at least 2 times your monthly expenses, it’s time to leave your job as soon as possible.   Step 2: Open a brokerage account to invest in stocks, etfs, and mutual funds. You could use brokerage apps like Robinhood, Stash, Acorns, but I prefer going through my bank. The benefit to opening a brokerage account at your bank is you will be able to see your checking account and brokerage account at the same time when you login to your bank profile. Plus, transferring money between your checking account and bank brokerage account is faster than using stock apps like Robinhood.   Step 3: Save 6 months of living expenses for a rainy, stormy day. You never know when you are going to get fired or when your car breaks down. Step 4: After you pay your monthly bills, throw the rest of your money into stocks, etfs, mutual funds that pay monthly dividends. Keep the mindset that cash is trash. Why? Because inflation will destroy the value of your money over time. Money in stagnation will die. When you invest your money, it has a chance of increasing in value, and if you’re smart with how you invest, you could get monthly dividends. It might take years, but when your monthly dividends exceed your monthly expenses, you can safely quit your job. One goal you can set is to keep working your day job until your monthly dividends reach at least $4,000 a month or higher. The goal is to get paid rather you want to work or not.   Step 5: Now it’s time to make your money immortal, meaning, buy the stocks one time (or repeatedly), and get paid monthly dividends for the rest of your life. Eventually you can pass it on to your children. Hence immortal money. Money that does not die. Don’t be afraid to adjust your monthly dividend stock portfolio periodically because all companies evolve for better or worse.  Here are 70 monthly paying dividend stocks we like:  AGNC INVESTMENT CORP  ALARIS ROYALTY CORP  ARMOUR RESIDENTIAL REIT  CROSS TIMBERS ROYALTY TR  DREAM INDL REAL ESTATE  DYNEX CAP INC  EXCHANGE INCOME CORP  ENERPLUS CORP  GLADSTONE INVESTMENT  GLADSTONE CAPITAL CORP  GLADSTONE COMMERCIAL  GLOBAL WATER RESOURCES  HORIZON TECHNOLOGY  INTER PIPELINE LTD  GLADSTONE LAND CORP  LTC PROPERTIES INC  MAIN STREET CAPITAL CORP  REALTY INCOME CORP  ORCHID ISLAND CAPITAL  OXFORD SQUARE CAP CORP  PEMBINA PIPELINE CORP  PENNANTPARK FLOATING  CHOICE PROPERTIES REIT  PERMROCK ROYALTY TR  PROSPECT CAPITAL CORP  PERMIANVILLE RTY TR  SABINE ROYALTY TRUST  SHAW COMMUNICATIONS  SAN JUAN BASIN RTY TR  STAG INDUSTRIAL INC  SOLAR SENIOR CAPITAL LTD  SUPERIOR PLUS CORP  TRANSALTA RENEWABLES INC  WHITESTONE REIT  GLOBAL SUPERDIVIDEND ETF  VANECK VECTORS TR ETF  VANGUARD TOTAL BOND ETF  WISDOMTREE HIGH DIV ETF  GLOBAL SUPERDIVIDEND ETF  GLOBAL X MSCI ETF  VANECK JPM EMRG MKTS ETF  VANECK VECTORS TR ETF  INVESCO TR II KBW ETF  FT VI MULTI ASSET ETF  OSHARES US QUALITY ETF  INVESCO TR II ETF  ISHS PFD & INCM SECS ETF  GLOBAL X FDS ETF  INVESCO TR II PFD ETF  GLOBAL X S&P 500 ETF  GLBL X MSCI SUPERDIV ETF  GLOBAL X SUPERDIVID ETF  SHARES 0-5 YR HIGH ETF  GLOBAL X SUPERINCOME ETF  INVESCO S&P 500 HIGH ETF  SPDR PORTFOLIO ETF  INVESCO S&P 500 LOW ETF  GLOBAL X ETF  GLOBAL X FDS ETF  BLACKROCK LIMITED  CORNERSTONE STRATEGIC  EAGLE POINT CREDIT CO  STONE HARBOR EMERG MKTS  STONE HARBOR EMRGNG MKTS  WELLS FARGO MULTI-SECTOR  ABERDEEN ASIA PAC INCOME  FIRST TRUST NEW OPPTYS  COHEN& STEERS MLP INCOME  OXFORD LANE CAPITAL CORP  REAVES UTILITY INCOME FD    Written By: Damien Demetri Blackwell
    4461 Posted by UniqueThis
  • 29 May 2021
    Own a blog page. Unlimited writing on any topic. Use links & HTML. Monetize with your own ads and affiliate links. Your blogs will show on your personal public profile and your blog page. Write about anything and have a constant influx of views by readers around the world. Your blogs will be picked up by search engines and social network users around the globe. Add links in your writings to get more website traffic and to improve SEO on your website. Become an online writer and gain a following on and off UniqueThis. How? To become a UniqueThis writer and to post unlimited written works follow these easy steps: Step 1: Create a profile if you don't already have one Join Here Step 2: Sign in if you have a profile sign in here  Step 3: While logged in, click on the upgrade link and you will automatically have access to premium features. While logged in Upgrade Here If you can't figure this out then NO! You can't join in on the fun.   Why Be a Blogger? In no particular order: 1. Attract an audience: Blogging enables you to reach the billions of people that use the Internet. Blogging can help you promote yourself or your business. The people and businesses that make the most noise make the most money and have the most power.  2. Establish authority: Forget business cards. Blogs are the new business cards. Having a blog and writing about important topics that are relevant to your audience establishes yourself as an authority in the space. It enhances your professional image. 3. Build rapport and engagement: Blogging can convert traffic into leads and leads into customers. Blogging can “warm up” your cold calls and traffic from other sources. If someone receives your cold call, they may be more receptive if they’ve read your blog and received value from it. 4. Create Opportunities: Blogging can lead to other business/traffic generating opportunities. For example, speaking engagements or press. I’ve had people contact me to speak at conferences who found me through my blog. Blogging enables anyone with something interesting or valuable to say to be identified as an expert. 5. Learn and train your brain to organize thoughts: Blogging forces you to teach yourself what you don’t know and to articulate what you do know. When you begin writing a blog post, you are forced to organize your thoughts. If there are any gaps in the topic that you are writing about, you will have to learn about it.  6. Blogging enables you to be your own media company: You can tell your story the way you want to tell it without being dependent on journalists. When you are writing about a topic of your own interest, you can decide how to portray a story, what information to include, and what information to exclude. Blogging allows you to ensure that all information included in the blog is factual. 7. Meet new people: The audience you attract through blogging doesn’t have to just be your “audience.” They can become your friends, colleagues, partners, or lovers. I’ve had many people reach out to me directly after reading my blog. Some of those people have become friends or good business contacts. 8. Stand out: According to “the 1 percent rule,” only 1 percent of Internet users actively create new content, while the other 99 percent of the participants simply view it. By blogging, you separate yourself from the 99 percent of people that don’t blog. Standing out is essential in an increasingly competitive economy. 9. Blogs are the new resumes: Blogging about a topic you would like to be viewed as an expert in, can illustrate to readers, employers, and your network, that you are are skilled and knowledgeable. 10. Make money: There are several ways to monetize your blog. Promote your services. Advertise. Sell other people's products through affiliate marketing.   11. Google Loves Blogs: When your blog is ready, Google crawls your pages and it will be listed on Google search. It means you will start receiving additional visitors from the search engines. Isn’t that great? Search engines help to bring new people to your blog that can become your new friends or future business partners.    Why Do We Charge?  Because we give you traffic. We will email our 200,000 members your blog and maybe someone will like you and buy your services and products. If you don't want to pay $39.99, the 2nd option is to pay for your own: 1. website 2. buy software 3. advertise on Google for $1.00 per click to get traffic 4. website hosting Maybe all of that will be around $300 a month. Or pay UniqueThis $39.99 and just write?   FAQ? 1. Q: Can you put a link on someone's blog since their content is similar to mine? A: NO. Write your own blog or create an advertisement with your link here. 2. Q: Can you let me create a blog for free? A: NO. Will Netflix let you watch for free? Will Amazon Prime let you subscribe for free? 3. Q: Can we trade services? A: That's like asking Netflix if you can trade your homemade brownies for access to their movies. Keep your brownies (true story) and pay the $39.99. 4. Q: Can UniqueThis pay me to post blogs and articles? A: No, we are not going to give you money to blog about your own business or your client's business.  5. Q: Can I write about anything? A: Yes, you can write about anything. 6. Q: Can I advertise my UniqueThis Blog to get more traffic? A: Yes, use any ad network or social network you want to promote your blog on this website. 7. Q: I have more questions A: contact here     
    1320 Posted by UniqueThis

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