The Rolling Breath is a breathing technique that is commonly used by runners to improve their breathing efficiency and endurance. It involves breathing in through your nose for a specific number of steps, then breathing out through your mouth for the same number of steps. Here are the steps to use the Rolling Breath while running:
Start with a steady pace
Begin your run at a comfortable pace and maintain a steady rhythm as you run.
Choose your pattern
Decide on the number of steps you will take for each inhale and exhale. A common pattern is to inhale for three steps and exhale for two steps, but you can choose a pattern that works best for you.
Coordinate your breath with your steps
As you inhale, focus on breathing deeply into your diaphragm and expanding your lungs. Count your steps as you inhale, then exhale smoothly and fully for the same number of steps.
Repeat the pattern
Continue to repeat the pattern of inhaling for a certain number of steps, then exhaling for the same number of steps. This will help you to establish a steady breathing rhythm and prevent you from getting winded too quickly.
Adjust as needed
If you find yourself getting winded or struggling to maintain the pattern, adjust the number of steps you take for each inhale and exhale until you find a comfortable rhythm.
The Rolling Breath is a technique that takes practice to master, so make sure to incorporate it into your regular running routine.
Remember to listen to your body and adjust the pattern as needed. With practice, the Rolling Breath can help you to run longer, faster, and with greater ease.