Why do I get shortness of breath when running and how to relieve it?

The main content of this article

1. The principle of gas leakage. 2. Why does gas breathing collapse when running? 3. How to alleviate the misfortune?

1. The principle of bifurcated gas

There is no conclusion yet, but the mainstream view is that bifurcated gas is mainly caused by diaphragm spasm (it can also be said to be diaphragm spasm).

1. What is the diaphragm?

The diaphragm is a flat, thin broad muscle that swells upward into a dome shape. It is located between the thorax and the abdominal cavity, becoming the bottom of the thorax and the roof of the abdominal cavity. The diaphragm is the main respiratory muscle. When it contracts, the diaphragmatic vault descends and the chest volume expands to aid inhalation. When it relaxes, the diaphragm vault rises and returns to its original position, and the chest volume decreases to aid expiration.

Simply put, inhalation and exhalation are produced by the activities of the diaphragm and intercostal muscles. When the diaphragm contracts and the diaphragm becomes flat, the external intercostal muscles contract, the internal intercostal muscles relax, and the ribs move upward and outward. At this time, the volume of the chest cavity increases, the internal pressure decreases, and the person inhales. On the contrary, when the diaphragm and external intercostal muscles relax and the internal intercostal muscles contract, the person exhales.

2. Why does the diaphragm spasm?

After starting to exercise, the muscles of the body immediately enter a state of tension, but the internal organs are not ready yet, especially the lungs are not immediately activated to supply the oxygen required for strenuous exercise, so the body can only speed up the breathing rate. , which can easily cause uneven breathing. The diaphragm, which is responsible for breathing, is suddenly stimulated, resulting in tension, uncoordinated movements, etc., which can also lead to spasm.

In addition, diaphragm spasm does not only occur when you first start exercising. The diaphragm, like any other muscle in the body, can fatigue and cramp if overused, so overtraining can also cause diaphragm spasm.

3. Why does diaphragm spasm cause bifurcated air?

Chaqi is actually called acute chest and rib pain, which usually occurs in the lower ribs. After the diaphragm spasms, it shocks and pulls the ligaments of the internal organs, especially the liver, causing pain. This pain often occurs on the right side because the liver is located just below the ribs on the right side of the body. Therefore, when you exhale while running, the liver descends and the diaphragm muscle rises, which repeatedly stretches the liver ligaments, causing pain.

2. Why do you get hiccups when running

Now that the principle of hiccups has been explained, let’s talk about the possible causes of hiccups in daily life.

1. It is easy to get short of breath when exercising right after eating.

When the body is digesting food, the blood flow to the diaphragm will decrease; if the food contains a lot of fat and fiber, this will Taking longer to digest also results in reduced blood flow to the diaphragm. The lack of blood in the diaphragm can easily lead to hypoxic spasm, so it is recommended to exercise 1-2 hours after eating.

2. Failure to warm up before exercise may lead to shortness of breath

If you do not warm up and change from a static state to an intense exercise state, this will cause the body to take rapid shallow breaths and cause the diaphragm to contract. Without coordination, it is easy to get distracted, so it is even more necessary to spend 10-15 minutes warming up before exercise. The simplest warm-up can be brisk walking or jogging.

3. Incorrect breathing patterns can easily cause breathing problems

Zinedine Zidane once said, "Better breathing equals more oxygen for your muscles, and that equals more endurance" 's respiratory system can help improve your athletic performance), indicating that breathing is very important!

This is something runners should learn from swimmers, readjust your breathing patterns. Because when swimming, you can only breathe when your face is above the water, so swimmers have to spend a long time learning the rhythm of breathing and how to take deep breaths. So how should you breathe while running?

Respiratory method: The human body completes breathing through the nasal cavity in a quiet state. However, during strenuous exercise, it is recommended to breathe through the nose and mouth, or through the mouth and nose together. Breathing rhythm: Make your breathing regular and rhythmic, keep it constant and don’t change too much, and match your breathing with your steps. It is recommended to run using the method of inhaling for 2-4 single steps and exhaling for 2-4 single steps. Breathing depth: Try to breathe deeply when running, preferably from the abdomen. Deep breathing can allow you to absorb more oxygen.

Special abdominal breathing training: Breathing training can be carried out on the diaphragm in a targeted manner. You can refer to the abdominal breathing training method of yoga to strengthen the ability of the diaphragm to move up and down.

4. The weather is too cold and it is easy to breathe.

First of all, when the weather is cold, it takes longer and more sufficient time to warm up. Many people do not warm up enough when exercising in winter. Secondly, it is very uncomfortable to inhale cold air into the lungs in extremely cold temperatures, so exercising when it is cold will not allow people to breathe properly.

3. How to relieve shortness of breath

So how to relieve sudden shortness of breath during exercise?

1. Slow down the movement speed or stop

2. Press the painful area to relieve the pain

3. Take a deep breath to lower the diaphragm, and continue to take deep breaths for a few seconds Second-rate.

4. Stretch the diaphragm, cross your hands and raise them above your head, stretch them as high as possible, stretch them to the left, right and back, while continuing to breathe deeply. (As shown below)