You feel like you're short of breath when you run… but your blood is still almost 100% saturated with oxygen. The problem isn't your oxygen: it's HOW you breathe. I'll show you 4 science-backed breathing techniques to run more relaxed, faster, and without that sharp pain in your side.

✅ WHAT YOU WILL LEARN
👉 Why the feeling of suffocation is carbon dioxide and not a lack of oxygen (and how to use that to your advantage)
👉 How to breathe from the diaphragm to truly fill the lungs
👉 The 3-2 breathing pattern tied to your steps for more efficient running
👉 How to get rid of that famous sharp pain in your side
👉 The post-run breathing technique for faster recovery

⏱ CHAPTERS
00:00 · Your blood is full of oxygen while you are drowning
00:53 · Why are you short of breath (CO₂, not oxygen)
02:54 · Breathe from your diaphragm, not your chest
05:01 · The 3-2 rhythm and how to get rid of the side strain
07:37 · After running: breathe to recover faster
09:09 · The 4 changes, in summary

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🔬 STUDIES AND REFERENCES

🔬 Why do you feel short of breath (CO₂ vs. oxygen)
▸ Nishino T. — Dyspnoea: underlying mechanisms and treatment. British Journal of Anaesthesia, 2011. (Review)
🔗 https://www.bjanaesthesia.org/article...
▸ Physiology, Respiratory Drive. StatPearls — NCBI Bookshelf, 2023. (Physiology Reference)
🔗 https://www.ncbi.nlm.nih.gov/books/NB...

🔬 Diaphragmatic breathing and respiratory muscles
▸ Illi SK, Held U, Frank I, Spengler CM — Effect of Respiratory Muscle Training on Exercise Performance in Healthy Individuals: A Systematic Review and Meta-Analysis. Sports Medicine, 2012. (Meta-analysis)
🔗 https://pubmed.ncbi.nlm.nih.gov/22765...

🔬 Breathing rhythm and stride coupling (LRC)
▸ Impact Loading and Locomotor-Respiratory Coordination Significantly Influence Breathing Dynamics in Running Humans. PLOS ONE, 2013. (Experimental study)
🔗 https://journals.plos.org/plosone/art...
▸ Locomotor-respiratory coupling is maintained in simulated moderate altitude in trained distance runners. Journal of Applied Physiology, 2018. (Experimental study)
🔗 https://pubmed.ncbi.nlm.nih.gov/29517...

🔬 The sharp pain in the side (flat / ETAP)
▸ Morton D, Callister R — Exercise-Related Transient Abdominal Pain (ETAP). Sports Medicine, 2015. (Review)
🔗 https://pubmed.ncbi.nlm.nih.gov/25178...

🔬 Recovery: slow breathing and parasympathetic system
▸ Russo MA, Santarelli DM, O'Rourke D — The physiological effects of slow breathing in the healthy human. Breathe (ERS), 2017. (Review)
🔗 https://publications.ersnet.org/conte...
▸ Zaccaro A, et al. —How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience, 2018. (Systematic review)
🔗 https://www.frontiersin.org/journals/...

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STAY HERE

You can breathe perfectly and still spend time on the road if you're training incorrectly. See how to run so that speed is no longer a limiting factor 👇
¿Por qué FRACASAN los principiantes en run...

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The information provided in this video and all others on this channel does not replace consultation with doctors and professionals specializing in each subject. It is intended as a contribution, with appropriate citations to relevant scientific literature, to your knowledge should you wish to supplement the information provided by them.