Summary Nose Breathing During a Jog, What Are the Benefits? (Youtube) www.youtube.com
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One Line
Nose breathing during jogging enhances exercise performance and cognitive function, suggesting starting with shorter durations or mixing walking and jogging.
Slides
Slide Presentation (6 slides)
Key Points
- Nasal breathing during physical exercise, such as jogging, has numerous benefits for performance, focus, and recovery.
- Factors like BOLT score, nasal airway size, and fitness level play a role in the ease of sustaining nasal breathing during exercise.
- Breathing in and out through the nose can increase air hunger due to the resistance imposed by the nose.
- Slow, deep breathing through the nose is more efficient than fast, shallow breathing.
- Nasal breathing can help improve functional breathing patterns and strengthen breathing muscles.
- Starting with shorter durations of nasal breathing during exercise and gradually increasing can help build the habit.
Summaries
21 word summary
Nose breathing during a jog improves exercise tolerance, mental alertness, and relaxation. Start with shorter durations or alternate walking and jogging.
93 word summary
Nose breathing during a jog requires light, slow, and deep breaths through the nose. It may be challenging with a BOLT score less than 20 seconds or a narrow nasal airway. Nasal breathing increases air hunger due to nose resistance, leading to higher carbon dioxide levels and improved exercise tolerance. Optimizing breathing patterns can recruit the diaphragm more effectively and improve its function. Nose breathing may also enhance mental alertness and relaxation. Starting with shorter durations or alternating walking and jogging can help develop a nose breathing habit for a more enjoyable jog.
122 word summary
Nose breathing during a 30-minute jog requires light, slow, and deep breaths through the nose. However, sustaining this may be challenging with a BOLT score less than 20 seconds or a narrow nasal airway. Nasal breathing increases air hunger due to nose resistance, leading to slightly higher carbon dioxide levels and improved exercise tolerance over time. Optimizing breathing patterns can recruit the diaphragm more effectively and improve its function. This helps prevent fatigue during exercise and protects the airways. Nose breathing may also enhance mental alertness and relaxation. While it may cause a runny nose initially, the nose adapts over time. Starting with shorter durations or alternating walking and jogging can help develop a nose breathing habit for a more enjoyable jog.
398 word summary
To benefit from nose breathing during a 30-minute jog, it's important to breathe in and out through your nose. This should be done lightly, slowly, and deeply for the entire duration of the jog. However, this may not be sustainable if your BOLT score is less than 20 seconds. The size of your nasal airway also plays a role in your ability to sustain nasal breathing during a jog. Bringing stillness to the mind and focusing on the present moment while jogging is important, as is training the mind and breathing. Breathing through the nose during physical exercise increases air hunger due to the resistance imposed by the nose, which is 2 to 3 times that of the mouth.
As a result, carbon dioxide increases slightly in the blood, leading to an increased sensation of air hunger. However, over time, the body will adapt to this, allowing for physical exercise with less breathlessness. It's important to slow down the respiratory rate and take slightly fuller breaths but less of them, rather than breathing fast and shallow. By optimizing your breathing through light, slow, and deep breaths, you can improve functional breathing patterns and recruit the diaphragm more effectively.
Breathing through the nose adds extra load onto the diaphragm, improving its function and possibly helping to maintain strength. Strong breathing muscles are important to prevent them from getting tired during exercise. Breathing through the nose also helps protect the upper and lower airways and can lead to better recruitment of the diaphragm. It may also help you reach a state of flow, where your body and mind are in a state of alertness and relaxation at the same time.
During the jog, it's likely that your nose will run, especially on a cold day. However, over time, your nose will become better able to cope with the larger volumes of air going in and out through the nose. Physical exercise with your mouth closed can also help open up the nose. It's important to enjoy your 30-minute jog without pushing yourself to the point of extreme air hunger. Comfortable breathing in and out through the nose should be the goal.
If 30 minutes is too much, start with 5 minutes or alternate between walking and jogging. Developing a habit of nose breathing during a jog is important, as once you start enjoying it, you're likely to stick with it.
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Source: https://www.youtube.com/watch?v=bVAiwbas-94
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