A jogger can easily overcome distances and do not experience oxygen starvation if he breathes correctly during exercise.
Rhythmic breathing, which is difficult to achieve by breathing through the mouth, is the main secret for providing the body with the right amount of oxygen. Regardless of the running technique, a person's breathing should be natural.
Mouth breathing: what does it mean?
When runners begin to switch from nasal to mouth breathing during exercise, it means they don't have enough oxygen. If you are jogging in the woods or near a pond, such a break will even be useful to saturate with clean air.
But with a health run, nasal breathing is recommended, keeping it even with a lack of air. A calmer pace in this case will restore the respiratory capacity of the body.
Why is it harmful to breathe through the mouth?
It is harmful and dangerous to breathe through the mouth in winter. You can overcool your airways and breathe in dirty air that contains dust and germs. The consequences for the body are extremely unpleasant: dirt trapped in the bronchi can attract infectious diseases.
Reasons why beginners in jogging should not breathe through their mouth.
The first reason. Dust
Air containing dirt particles from the surrounding atmosphere enters the body directly. During nasal breathing, the air is filtered by tiny hairs in the nose that trap dust. As a result, runners avoid getting contaminated particles inside.
The second reason. Heat
When jogging is in the winter or off-season, the athlete is at risk of catching a cold because the cold air in the mouth has no time to warm up. When inhaled through the nose, the chilling wind is not terrible, since the air will be humid and warm.
Third reason. Skull reshaping
Basically this is a childish problem. If the child constantly breathes only through the mouth, the shape of the skull changes: the bridge of the nose expands, a double chin may appear and the sinuses of the nose gradually narrow. The appearance of such a baby can hardly be called beautiful.
The fourth reason. Speech
In young children with an unhealthy habit, the jaw does not develop properly, an imbalance of the face and chewing apparatus appears. At the time of the change of primary teeth to molars, problems arise due to the narrowed rows of the jaw. This, in turn, adversely affects the development of the child's speech.
Fifth reason. Respiratory system development
Babies do not develop maxillary sinuses and form narrow nasal passages if they use mouth breathing. The narrow upper jaw does not allow the teeth to grow properly, as a result, the child has problems with bite and an ugly smile.
Sixth reason. Lips
Those who like to breathe through the mouth during running workouts can be recognized by their dry, chapped lips. A person strives to lick dry lips and, as a result, a lip border stands out. In this case, lip care with nourishing and moisturizing agents will help.
The seventh reason. Diseases
The runner is more likely to have colds. The cells of the body are not saturated with enough oxygen, which affects the functioning of the brain.
Eighth reason. Sleep
A person's sleep is restless and disturbing, as oxygen does not enter all the cells of the body.
What to do?
There are enough reasons to start monitoring your breathing. When the nose is stuffy, a specialist will make an accurate diagnosis. But if you can't get to the doctor quickly, self-rinsing the sinuses with the Nazivin and Vibrocil sprays will improve your health.
Dry air in the room prevents normal breathing. In this case, regular humidification of the room using special devices or a bowl of water will help.
How to deal with a habit?
It is not easy for an adult to change. But the bad habit of breathing through the mouth during jogging contributes to a decrease in immunity. Therefore, it is worth starting with the fact that you need to carefully monitor yourself, imagine yourself from the outside as a strange person with a constantly open mouth.
If the aesthetic component of the problem does not bother you much, then you will have to resort to the help of auxiliary devices. There are special means, similar to a false jaw, which, when running, interfere with breathing through the mouth and a person has to use his nose. The use of such products will help form the correct and healthy habit of breathing through your nose.
With daily and repeated performance of exercises aimed at breathing through the nose, the skill to breathe through the mouth while running disappears completely:
- Before starting classes, rinse your nose from snot and discharge;
- Starting position - clasped hands on the back of the head with the elbows directed forward;
- Inhale slowly with your nose and slowly spread your elbows;
- After exhaling through the nose, return the hands to their original position.
When running, try to also make sure that breathing is carried out by the abdomen, and not by the chest.
What are the consequences of breathing through the mouth?
In addition to the reasons mentioned above why you should breathe outside your mouth, we note the problems arising from this habit:
- Slouch. With physiologically correct breathing through the nose, the chest is straightened. Stretching the neck and head forward and muscle tension are not excluded with constant mouth breathing.
- Decreases the tone of the tongue, which descends into the throat at night and leads to disturbances in the respiratory process. During the day, the position of the tongue is between the rows of teeth. As a result, malocclusion and dental problems.
- Painful facial sensations and head areas leading to sleep disturbances.
- Hearing problems.
For those who are just starting to jogging, experts recommend breathing through the mouth, since the lungs are not yet fully developed. But we must not forget about the problems that arise with oral breathing. Run with pleasure, listen to yourself, and develop a healthy nose-breathing habit. After all, proper breathing is the key to successful training and healing of the body as a whole.
