[12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:23 UTC] PHP Fatal error: Uncaught Error: Call to undefined 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/home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 breathing techniques – The Human Trainer https://www.thehumantrainer.com Total Body Portable Training System Sat, 05 Aug 2017 17:35:57 +0000 en-US hourly 1 https://wordpress.org/?v=5.3.20 How to Improve Breathing While Running https://www.thehumantrainer.com/how-to-improve-breathing-while-running/ Sat, 05 Aug 2017 17:26:30 +0000 https://www.thehumantrainer.com/?p=12964 Running is a great choice for a cardio exercise. In sunny days, you can do it outside and enjoy the stream of fresh air. When the weather is bad, there is no stopping you – you can do it indoors! It’s a fun way lose some weight or manage your weight.

But sometimes, people hate running because they find catching their breath pretty hard to do. Well, that’s normal, especially if you are running hard in intervals! But I know, some people want to know how to improve breathing while running. Not all of us are born with athletic prowess, you know!

The Benefits of Proper Breathing

Proper breathing technique while you run is not a trivial matter. It has a lot to do with how much mileage you can accomplish. Aside from that, there are other things you may not know off. Here are some other things that improve when you practice mindful breathing:

  • Proper breathing gives you more air.

With the right breathing practice, your lung can expand to its full potential and give you more oxygenated air. More oxygen, more burn, more mileage.

  • Improved oxygen perfusion.

Well, inevitably, when you exercise and breathe properly, your muscles and tissues get optimal oxygenated blood flow which leads to better performance.

  • Proper breathing improves posture while running.

Essentially, when you master the art of breathing while running technique, you will notice a dramatic improvement in your running posture. When the lungs are filled to their optimum potential, your spine aligns properly giving you right posture.

  • Less occurrence of side stitch pain.

Side stitch pain is theorized to result from two things. First is the diaphragm gets fatigued like every other muscles. The result, painful side stitches!

The second reason is posture. Incorrect posture and spine alignment force smaller less frequently used muscles to work harder to compensate, and results in side stitches.

Improving Breathing Techniques

  • Breathing Through the Stomach

There are two types of usual breathing: chest breathing and stomach breathing. Which is the best between the two? Both methods of breathing will keep you alive, but only one of them can keep you running longer.

Stomach breathing is the best way to go when doing any type of exercise. The diaphragm pulls the lungs downwards and gives more room for the lungs to expand, unlike chest breathing which is limited to the space of the thorax.

When you breathe with your stomach, you give it a little more abdominal space that adds up to the exclusive thoracic space. The result? More air.

How to do it:

Inhale as much air as you can. Your stomach should rise with every breath. In every successful stomach breath, you should feel your abdominal muscles being stretched. For some, this may take a while to get familiar with. But all you need is practice!

  • Inhaling

We can breathe continuously even without giving it thought. It’s instinct. But, on the subject of proper breathing technique while running, there are details that make thing easier if you follow them.

Breathing through the mouth and nose simultaneously can give you the best intake of air in one big inhale. But, if you want to make your diaphragm stronger, inhaling through the nose is best.

Breathing exclusively through the nose is the best way to strengthen your diaphragm as the air passage is smaller, and you need to generate more negative pressure in the lungs to increase the flow of air. Essentially, your diaphragm will have to compensate and do more forceful contractions.

  • Exhaling

Exhaling forcefully is the best way to expel carbon dioxide rich air from your lungs. This should be done as if you are blowing a blow dart. Imagine blowing a projectile through a pipe. Thats it!

  • Rhythm

Lastly, your cadence and rhythm can greatly improve your pacing and regulate your breathing. Some people find this easy, but for most, there is a learning curve, and it may take a few sessions to master it.

How to do it:

To start with, you need to know how to count to 4. Thats all you need. You can learn this easily!

Give each of your steps 2 counts. Every step you take, give it two counts. For example, your left foot should always land on 1 and 3. Your right foot should always land on 2 and 4. (Well, you can have this switched if you want to.)

Now, when you have set your rhythm, you can inhale on 1, and exhale on 3.

Finding your rhythm may seem unimportant. But when you learn this, you will see and feel a noticeable change in your pacing. You will run better, and stronger.

Summary

This technique may seem too simple. You may even have thought you knew it already! To your surprise, there are minor details you might have missed! But hey, now you can put all of these to practice and improve your breathing while running technique and add a few more miles to your daily run! Dont forget to rehydrate to fuel yourself!

I hope you find this post informative! What are your thoughts? Leave a comment below, and I will connect with you soon. Feel free to share this page with your friends!

 

Guest Blog Bio: My name is Kristin, and I’m a housewife with big love for cooking. When I’m not bringing on the Food Network and attempting to become America’s Next Top Chef, I’m browsing online for unique recipes to awe my friends with. Now I ‘m a founder and main editor for Taste Insight, my blog about nutrition and vegetarian food!

 

]]> 6 Breathing Exercises to Relax in 10 Minutes or Less https://www.thehumantrainer.com/6-breathing-exercises-to-relax-in-10-minutes-or-less/ Fri, 26 Aug 2016 21:37:44 +0000 http://www.thehumantrainer.com/?p=12013 Over-worked, under-slept, and feeling pressure like whoa? There are plenty of ways to find calm?without investing in a 90-minute massage. Turns out all you need is a pair of healthy lungs, your breath, and 10 minutes or less. Here are six expert-approved ways to relax using breathing techniques borrowed from yoga, meditation, and even the therapists chair.

The Need-to-Know

Dont wait until fight-or-flight kicks in before minding the breath. Controlled breathing not only keeps your mind and body functioning at their best, it can also lower blood pressure, promote feelings of calm and relaxation, and help you de-stress. While the effects of breathing techniques on anxiety havent been studied at length (at least in a controlled clinical setting), many experts encourage using the breath as a means of increasing awareness, mindfulness, or for the yogis among us finding that elusive state of Zen. To get to the bottom of the breath work, Greatist spoke to breathing expert Dr. Alison McConnell, yoga instructor Rebecca Pacheco, and psychologist Dr. Ellen Langer. But follow closely: Easy breathing isnt quite as easy as it sounds.

Your Action Plan:

From the confines of a bed, a desk, or anywhere negativity finds its way, consider these six techniques to help keep calm and carry on.Sama Vritti or Equal Breathing

  1. Sama Vritti or Equal Breathing

How its done: Balance can do a body good, beginning with the breath. To start, inhale for a count of four, then exhale for a count of four (all through the nose, which adds a natural resistance to the breath). Got the basic pranayama down? More advanced yogis can aim for six to eight counts per breath with the same goal in mind: Calm the nervous system, increase focus, and reduce stress, Pacheco says.

When it works best: Anytime, anyplace, but this is one technique thats especially effective before bed. Similar to counting sheep, if youre having trouble falling asleep, this breath can help take your mind off the racing thoughts, or whatever might be distracting you,” Pacheco says.

Level of difficulty: Beginner

2. Abdominal Breathing Technique

How its done: With one hand on the chest and the other on the belly, take a deep breath in through the nose, ensuring the diaphragm (not the chest) inflates with enough air to create a stretch in the lungs. The goal: Six to 10 deep, slow breaths per minute for 10 minutes each day to experience immediate reductions to heart rate and blood pressure, McConnell says. Keep at it for six to eight weeks, and those benefits might stick around even longer.

When it works best: Before an exam or any stressful event. But keep in mind, Those who operate in a stressed state all the time might be a little shocked how hard it is to control the breath, Pacheco says. To help train the breath, consider biofeedback tools such as McConnells Breathe Strong app, which can help users pace their breathing wherever they are.

Level of difficulty: Beginner

3. Progressive Relaxation

How its done: To nix tension from head to toe, close the eyes and focus on tensing and relaxing each muscle group for two to three seconds each. Start with the feet and toes, then move up to the knees, thighs, glutes, chest, arms, hands, neck, jaw, and eyes?all while maintaining deep, slow breaths. Having trouble staying on track? Anxiety and panic specialist Dr. Patricia Farrell suggests we breathe in through the nose, hold for a count of five while the muscles tense, then breathe out through the mouth on release.

When it works best: At home, at a desk, or even on the road. One word of caution: Dizziness is never the goal. If holding the breath ever feels uncomfortable, tone it down to just a few seconds.

Level of difficulty: Beginner

4. Nadi Shodhana or “Alternate Nostril Breathing

How its done: A yogis best friend, this breath is said to bring calm, balance, and unite the right and left sides of the brain. Starting in a comfortable meditative pose, hold the right thumb over the right nostril and inhale deeply through the left nostril. At the peak of inhalation, close off the left nostril with the ring finger, then exhale through the right nostril. Continue the pattern, inhaling through the right nostril, closing it off with the right thumb, and exhaling through the left nostril.

When it works best: Crunch time, or whenever its time to focus or energize. Just dont try this one before bed: Nadi shodhana is said to clear the channels and make people feel more awake. Its almost like a cup of coffee, Pacheco says.

Level of difficulty: Intermediate

5. Guided Visualization

How its done: Head straight for your happy place, no questions asked. With a coach, therapist, or helpful recording as your guide, breathe deeply while focusing on pleasant, positive images to replace any negative thoughts. Psychologist Dr. Ellen Langer explains that while its just one means of achieving mindfulness, Guided visualization helps puts you in the place you want to be, rather than letting your mind go to the internal dialogue that is stressful.

When it works best: Pretty much any place you can safely close your eyes and let go (e.g. not at the wheel of a car).

Level of difficulty: Intermediate.

6. Kapalabhati or “Skull Shining Breath

How its done: Ready to brighten up your day from the inside out? This one begins with a long, slow inhale, followed by a quick, powerful exhale generated from the lower belly. Once comfortable with the contraction, up the pace to one inhale-exhale (all through the nose) every one to two seconds, for a total of 10 breaths.

When it works best: When its time to wake up or start looking on the bright side. Its pretty abdominal-intensive, Pacheco says, but it will warm up the body, shake off stale energy, and wake up the brain. If alternate nostril breathing is like coffee, consider this a shot of espresso, she says.

Level of difficulty: Advanced

While stress, frustration, and other daily setbacks will always be there, the good news is, so will our breath.

Article by Greatest.com

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