We're diving headfirst into a run-changing technique that holds the key to unlocking your running potential: Buteyko Breathing.

Yes, you heard it right! We're about to explore how tweaking the way you breathe can supercharge your endurance, elevate your oxygen utilisation, and rev up your running game.

I’m living proof of the results of this breathing technique. I went from not being able to maintain my endurance for longer than 10 miles on flat roads to running the toughest Trail Half Marathons in Europe up mountains!

So, my fellow runners, get ready to lace up your shoes and embark on a journey to transform your running experience.

WELCOME

Hey there, fellow runners! Welcome back to another episode of "Run Better with Ash." podcast.

I'm Ash, your personal podcasting running coach and today we're delving into an exciting topic that's sure to boost your running game: improving your running endurance with Buteyko Breathing.

MY JOURNEY WITH BREATHING

Now, before we dive deeper, let me share a personal journey that illustrates the incredible impact of Buteyko Breathing on endurance. Five years ago, I faced a real challenge. A simple 10-mile road run left me breathless and wheezy, thanks to the double hurdle of inefficient breathing and asthma. But then, I stumbled upon Buteyko Breathing, and it was like finding a secret treasure chest.

Through consistent practice and dedication, I harnessed the power of controlled breaths. Slowly but surely, my wheeziness began to fade, and my asthma took a back seat. It's remarkable how this method can literally reverse the course of asthma, making the airways more open and receptive. Granted this may not work for everyone but it has been shown to have this affect in studies.

Fast forward five years, and here I am, living proof of the potential of Buteyko Breathing. Those daunting road runs are now a breeze, and I've even conquered some of the most challenging trail half marathons Europe has to offer. From struggling to catch my breath to soaring through the breathtaking landscapes with newfound endurance, it's been a journey of transformation.

This isn't just about physical progress—it's about reclaiming control over our bodies, pushing boundaries we once thought were unbreakable.

Background on Buteyko Breathing

Before we jump into how this can benefit our running, let's quickly talk about what Buteyko Breathing is. Named after its creator, Konstantin Buteyko, this breathing technique emphasises slow, controlled breaths through the nose, aiming to optimise oxygen utilization in the body. It's a game-changer for runners seeking to go the extra mile.

Efficient Breathing: Fueling Your Running Engine

Picture this: your body is like a high-performance car. And just like that car needs the right fuel to perform, your muscles require oxygen to excel during running. Buteyko Breathing is like fine-tuning your engine for peak fuel efficiency. By breathing intentionally, you ensure your body gets the oxygen it needs without burning through precious energy. It's like having the perfect fuel-to-performance ratio!

Smooth Oxygen Delivery: Clearing the Highway

Imagine your bloodstream as a network of highways transporting oxygen to your muscles. Efficient breathing acts like widening these highways, allowing oxygen to flow seamlessly. Buteyko Breathing minimizes the traffic jams caused by rapid, shallow breaths. This optimizes the oxygen transportation system, ensuring your muscles receive their oxygen supply without bottlenecks.

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Steady Sailing: Conserving Energy

Ever been on a sailboat with unpredictable winds? Erratic breathing can be just like that, disrupting your running rhythm and depleting your energy. Buteyko Breathing helps you maintain a steady breathing pattern, ensuring a smooth "sail" throughout your run. By conserving energy through controlled breathing, you'll have that extra burst for your final stretch.

Optimizing RPM: Breathing Rate and Efficiency

Think of your breaths as the revolutions per minute (RPM) of your body's engine. Just like a car's engine can burn out at high RPM, your body can tire with rapid breathing. Buteyko Breathing encourages a lower, controlled breathing rate—similar to optimizing your engine's RPM for efficient fuel use. This sustainable pace supports endurance by preventing early fatigue.

Marathon Mindset: Pacing Your Breaths

Let's draw a comparison between running and, well, running! Running a marathon is all about pacing yourself. Buteyko Breathing helps you pace your breaths much like you pace your run. Instead of "sprinting" with quick breaths, you're "marathoning" with measured, deeper breaths. This approach ensures your body uses oxygen efficiently, allowing you to conquer longer distances without losing steam.

Practical Tips and Takeaways

Now, before you dash off for your next run, here are a few practical takeaways to put Buteyko Breathing into action:

1. Start slow: Incorporate Buteyko Breathing into your warm-up routine and gradually extend it into your runs.

2. Breathe through your nose: This filters and humidifies the air, enhancing oxygen uptake.

3. Monitor your rhythm: Aim for calm, steady breaths to maintain an efficient pace.

4. Practice makes perfect: Like any skill, mastering Buteyko Breathing takes time. Be patient and persistent.

Closing Thoughts

There’s a bonus coming up at the end of this podcast, a short breathing practice so stick around for that!

And there you have it, my running comrades! Buteyko Breathing isn't just about air—it's about optimising your running experience, enhancing endurance, and ensuring you run injury-free. So next time you hit the pavement, don't forget to harness the power of your breath. Until next time, keep running, keep breathing, and remember: when you run better, you live better.

Happy running!

BREATHING PRACTICE

So you will need a stop watch on your watch or phone to do this controlled pause. I f you have heart issues or suffer from any medical conditions I would suggest you get clearance from your medical professional before doing this practice.

1. Start by sitting in a comfortable position while being mindful of your breath.

2. Place the tip of your tongue against the ridge of your upper teeth and keep it there throughout the exercise.

3. Begin to focus on your breath, keeping it gentle and natural.

4. After a few breaths, lightly pinch your nostrils shut with your fingers or use a Buteyko Breathing Device.

5. Observe the natural slowing of your breathing and count the number of seconds you can comfortably hold your breath for.

6. Allow your breath to resume after reaching your control pause time.

7. Repeat this exercise several times during the day and track your progress.

You will gradually be able to notice an increase in your control pause time with regular practice. How did you find this?