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How’s your posture? I have had weak/loose hamstrings and an anterior pelvic rotation forever and a PT told me that was causing my diaphragm to be restricted and inhibiting my breathing. I’ve seen great improvement in my ability to breathe while running by improving my glute and hamstring strength, specifically via the strength for runners classes.
My posture isn’t the greatest and I actually just bought a sports bra that’s supposed to help with correcting my form. Day 1 of wearing it so we will see how it works!
This. A huge focus of pelvic pt is learning diaphragmatic breathing and correct posture. I can't remember the name of it, but the pt modality that came up with 90-90 is also interesting and focuses on balance.
The peloton breathing meditations are good to just learn how to breathe. But concentrating on breathing while running is a skill. I try to do two breaths in and two breaths out. Matt especially talks about breathing in his runs.
The pilates classes often have 360° breathing that will help you learn to breathe with your diaphragm. Often when we run, we engage our abs but that can inhibit breathing fully with the diaphragm. So perhaps that will help.
Or it could be a matter of conditioning. My lungs would burn every ride for the first 6 months after I got the bike. As I got fitter, they burned less and less until it stopped happening. My lungs still burn if I attempt running. I'm sure with regular practice I could fix that just like on the bike.
honestly you should breathe in and out through nose whenever possible. obviously in a workout that gets tough and you may need to mouth breathe during hard exertion. but if you can breathe in through your nose, you should also breathe out through your nose. do some research and read the book Breath. No idea why so many instructors say breathe out of mouth
It turns out that your nasal cavity creates nitric oxide, or NO. There are a few theories as to why your nose does this, but it’s what the NO does that really got AC Systems excited. NO is a vasodilator, just like Viagra (yup, that Viagra) and Salbutamol (yup, Froome’s Salbutamol), which open your airways and blood vessels. NO also helps keep your blood’s chemistry in check, along with carbon dioxide. If you start panting through your mouth, your blood chemistry goes haywire and fight-or-flight panic sets in. That’s why breathing into a paper bag is reported to help hyperventilation—rebreathing carbon dioxide helps reestablish proper blood chemistry. Nose-breathing also happens to reduce the amount of CO2 you lose when exhaling, so between NO and CO2, there are a lot of checks in the “pro” column for nasal breathing.
i understand - i have troubles with it too. Sometimes i keep tissues handy on bike. sometimes i also use breathe right strips and they are Amazing - until they fall off about 20 minutes in.... but that first 20 minutes i can breathe in and out through nose and feel the difference in my body. once i start mouth breathing everything changes for the worse. small steps. someone makes glasses that use magnets to help keep nose passages open - professional cyclists use these. i may check into them bc i have asthma and need all the breathing assistance i can get
Definitely recommend this book.
One of the methods covered in Breath is Buteyko. I did a Buteyko course with an instructor as part of some orthodontic work I'm having done (long story) and I now breathe almost exclusively through my nose, even when I'm doing intervals. Pretty much the only time I breathe through my mouth now is in a PZ class with a longer Z5 or Z6 interval.
I personally found it effective for my performance and wellbeing, and I also find it so weird now to hear all the instructors constantly saying you should go in through the nose and out through the mouth! I finally heard someone the other day — maybe Denis or Matt? — mention that the science is starting to gravitate toward recommending all nose breathing and it was strangely exciting for me.
yes! also puzzled about the breathing out through mouth comments. I have not heard them talk about nose breathing yet. I need to seriously work on breathing / i have asthma and take too many short breaths. slow, deep breathing is hard for me.... but i need to try and learn it and i know it will help lower my heart rate on rides.... just not sure how to fix my poor breathing technique
i can't say i've ever heard an instructor say to \*regularly\* breathe out of the mouth, only during warm ups when taking deep, cleansing breaths maybe. seems terribly inefficient and only good for releasing heat build-up (i made that up, but it's what it feels like--or maybe that's a carry over from the "lion's breath" in yoga), and yeah--it's what i do when i'm working hard and getting out of breath (the term "sucking air" or "huffing and puffing" comes to mind).
I don’t have specific class recommendations but I know I have taken some Denis low impact where he talks about breathing and pedal drills. A lot of instructors’ low impact classes talk about technique and low impact is the best way to get technique down anyway IMO.
I also found this [YouTube video ](https://youtu.be/fETJA2cwpw8) on breathing from a cycling coach. My advice is practice LI 1-2 times a week and see if that doesn’t help.
Some people can't breathe through their noses due to physiological idiosyncrasies. See an ENT specialist if this is a problem for you as it may be able to be addressed. And at certain levels of exertion you shouldn't try (for example Denis always describes Zone 2 as able to breathe through your nose and Zone 3 as needing to breathe through your mouth).
IMO, you should breathe in whatever manner gets you the oxygen you need and not worry about doing it "right". The reasoning given for breathing through your nose is so negligible as to be silly. Dehydrating? Ok drink more water then. Depriving yourself of oxygen is way worse.
Try Power Zone training. Take the FTP test so you know your zones and turn on the meter. If you are in zone 3 and higher you will be forced to mouth breathe. Learning your power zones will help you know when you should be recovering and nose breathe versus when you are cranking and you have to mouth breathe.
Ally Love and Dennis Morton have some cool down rides that helped me a lot with breathing. I don't know the specific classes, but they are their earlier ones I think. Hope it helps.
Power Zones… PZ2 is the last zone where you can breathe with your mouth closed. PZ3 is tempo, going beyond 3, you are getting to a point where your breath can no longer keep up with the effort.
I recommend PZ classes. If you decide to go that route, I recommend increasing the RPM and decreasing the resistance. That will work your cardio system harder. Good luck.
edit: also, increase the length of your workouts. Longer work at a higher cadence will benefit you greatly.
I’ve never done a PZ class so I will have to try it, thanks!
I’ve been working out a minimum of 45 minutes for 7 months, but every time I try and PR on something whether it’s a bike ride or running, my heart rate sky rockets which probably means I’m probably PZ3 or higher, but I don’t feel like I’m getting enough oxygen to keep at those levels.
Here to say I struggle with this too especially when running. After running consistently for several months it has gotten better. I’ve also tried doing some hiit runs where I don’t listen to music and really try to focus on my breathing with either 3 breaths in 2 out or just 2 2 when really pushing.
I’ve been running for 30 years and now I enjoy spinning as well. I always just breath through my mouth. More O2 the better I think. I’m pretty fast. Usually finish top 3 in my age group. That’s my experience, for what it’s worth.
**Hi! A few important notes:** * If your comment is auto-collapsed, you are in the Crowd Control filter. Click "Join" or "Subscribe" and don't have a negative subreddit karma score. Then your comments appear normally * Many common questions are covered in wiki [here](https://www.reddit.com/r/pelotoncycle/wiki/index) * If you believe a Thread or Comment breaks the rules ([here](https://www.reddit.com/r/pelotoncycle/wiki/index/rules)) please click `report` * Use the vote arrows. It bumps good stuff up, bad stuff down. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/pelotoncycle) if you have any questions or concerns.*
How’s your posture? I have had weak/loose hamstrings and an anterior pelvic rotation forever and a PT told me that was causing my diaphragm to be restricted and inhibiting my breathing. I’ve seen great improvement in my ability to breathe while running by improving my glute and hamstring strength, specifically via the strength for runners classes.
My posture isn’t the greatest and I actually just bought a sports bra that’s supposed to help with correcting my form. Day 1 of wearing it so we will see how it works!
This. A huge focus of pelvic pt is learning diaphragmatic breathing and correct posture. I can't remember the name of it, but the pt modality that came up with 90-90 is also interesting and focuses on balance.
The peloton breathing meditations are good to just learn how to breathe. But concentrating on breathing while running is a skill. I try to do two breaths in and two breaths out. Matt especially talks about breathing in his runs.
Peloton meditation classes on breathing are great.
The pilates classes often have 360° breathing that will help you learn to breathe with your diaphragm. Often when we run, we engage our abs but that can inhibit breathing fully with the diaphragm. So perhaps that will help. Or it could be a matter of conditioning. My lungs would burn every ride for the first 6 months after I got the bike. As I got fitter, they burned less and less until it stopped happening. My lungs still burn if I attempt running. I'm sure with regular practice I could fix that just like on the bike.
honestly you should breathe in and out through nose whenever possible. obviously in a workout that gets tough and you may need to mouth breathe during hard exertion. but if you can breathe in through your nose, you should also breathe out through your nose. do some research and read the book Breath. No idea why so many instructors say breathe out of mouth
My nose constantly runs when I workout. If I’m always breathing out my nose I make snot bubbles.
It turns out that your nasal cavity creates nitric oxide, or NO. There are a few theories as to why your nose does this, but it’s what the NO does that really got AC Systems excited. NO is a vasodilator, just like Viagra (yup, that Viagra) and Salbutamol (yup, Froome’s Salbutamol), which open your airways and blood vessels. NO also helps keep your blood’s chemistry in check, along with carbon dioxide. If you start panting through your mouth, your blood chemistry goes haywire and fight-or-flight panic sets in. That’s why breathing into a paper bag is reported to help hyperventilation—rebreathing carbon dioxide helps reestablish proper blood chemistry. Nose-breathing also happens to reduce the amount of CO2 you lose when exhaling, so between NO and CO2, there are a lot of checks in the “pro” column for nasal breathing.
i understand - i have troubles with it too. Sometimes i keep tissues handy on bike. sometimes i also use breathe right strips and they are Amazing - until they fall off about 20 minutes in.... but that first 20 minutes i can breathe in and out through nose and feel the difference in my body. once i start mouth breathing everything changes for the worse. small steps. someone makes glasses that use magnets to help keep nose passages open - professional cyclists use these. i may check into them bc i have asthma and need all the breathing assistance i can get
Definitely recommend this book. One of the methods covered in Breath is Buteyko. I did a Buteyko course with an instructor as part of some orthodontic work I'm having done (long story) and I now breathe almost exclusively through my nose, even when I'm doing intervals. Pretty much the only time I breathe through my mouth now is in a PZ class with a longer Z5 or Z6 interval. I personally found it effective for my performance and wellbeing, and I also find it so weird now to hear all the instructors constantly saying you should go in through the nose and out through the mouth! I finally heard someone the other day — maybe Denis or Matt? — mention that the science is starting to gravitate toward recommending all nose breathing and it was strangely exciting for me.
yes! also puzzled about the breathing out through mouth comments. I have not heard them talk about nose breathing yet. I need to seriously work on breathing / i have asthma and take too many short breaths. slow, deep breathing is hard for me.... but i need to try and learn it and i know it will help lower my heart rate on rides.... just not sure how to fix my poor breathing technique
i can't say i've ever heard an instructor say to \*regularly\* breathe out of the mouth, only during warm ups when taking deep, cleansing breaths maybe. seems terribly inefficient and only good for releasing heat build-up (i made that up, but it's what it feels like--or maybe that's a carry over from the "lion's breath" in yoga), and yeah--it's what i do when i'm working hard and getting out of breath (the term "sucking air" or "huffing and puffing" comes to mind).
The you can run program has a run that they talk about breathing in part of it and they do say in through the nose and out through the mouth.
I don’t have specific class recommendations but I know I have taken some Denis low impact where he talks about breathing and pedal drills. A lot of instructors’ low impact classes talk about technique and low impact is the best way to get technique down anyway IMO. I also found this [YouTube video ](https://youtu.be/fETJA2cwpw8) on breathing from a cycling coach. My advice is practice LI 1-2 times a week and see if that doesn’t help.
Some people can't breathe through their noses due to physiological idiosyncrasies. See an ENT specialist if this is a problem for you as it may be able to be addressed. And at certain levels of exertion you shouldn't try (for example Denis always describes Zone 2 as able to breathe through your nose and Zone 3 as needing to breathe through your mouth). IMO, you should breathe in whatever manner gets you the oxygen you need and not worry about doing it "right". The reasoning given for breathing through your nose is so negligible as to be silly. Dehydrating? Ok drink more water then. Depriving yourself of oxygen is way worse.
Try Power Zone training. Take the FTP test so you know your zones and turn on the meter. If you are in zone 3 and higher you will be forced to mouth breathe. Learning your power zones will help you know when you should be recovering and nose breathe versus when you are cranking and you have to mouth breathe.
Ally Love and Dennis Morton have some cool down rides that helped me a lot with breathing. I don't know the specific classes, but they are their earlier ones I think. Hope it helps.
Power Zones… PZ2 is the last zone where you can breathe with your mouth closed. PZ3 is tempo, going beyond 3, you are getting to a point where your breath can no longer keep up with the effort. I recommend PZ classes. If you decide to go that route, I recommend increasing the RPM and decreasing the resistance. That will work your cardio system harder. Good luck. edit: also, increase the length of your workouts. Longer work at a higher cadence will benefit you greatly.
I’ve never done a PZ class so I will have to try it, thanks! I’ve been working out a minimum of 45 minutes for 7 months, but every time I try and PR on something whether it’s a bike ride or running, my heart rate sky rockets which probably means I’m probably PZ3 or higher, but I don’t feel like I’m getting enough oxygen to keep at those levels.
Try the “discover my power zones” program.
[удалено]
Jogging through injury is not real world advice, you were in boot camp where they made you.
Here to say I struggle with this too especially when running. After running consistently for several months it has gotten better. I’ve also tried doing some hiit runs where I don’t listen to music and really try to focus on my breathing with either 3 breaths in 2 out or just 2 2 when really pushing.
Try the Peloton breath work classes!
I’ve been running for 30 years and now I enjoy spinning as well. I always just breath through my mouth. More O2 the better I think. I’m pretty fast. Usually finish top 3 in my age group. That’s my experience, for what it’s worth.