长跑时如何呼吸？吸气慢一些还是呼气长一些？

 我在油管上看到这个，说是慢跑要慢吸慢吐，长跑要快吸慢吐（Over-breathing, or excessively inhaling, causes low carbon dioxide levels in the body, making us more sensitive to its presence and leading to breathlessness），速跑是快吸快吐。

当然自己咋舒服咋来。很多的关于呼吸的跑姿的训练方式的说法当然好的有用的都会让自己感觉跑的更舒服，所以自己咋舒服咋来当然是王道，因为人与人不同。我以前跑步呼吸容易急促，看了这个之后试了一下吐气时间长一些发现果然有帮助，所以对于我来说的确有用。今天偶然又看到了所以分享一下。

不想误导大家，本来删了帖子但是发现热帖里有链接，实在不想大家点进来是空的。这虽然只是一家之言，万一有人觉得有点用呢！

https://www.youtube.com/watch?v=s4WU4ghe7BY

Key Takeaways for quick navigation:

00:00 ? If you constantly feel out of breath while running, you may be going too fast or there may be something wrong with your approach to workouts.

01:30 Breathlessness is not primarily caused by a lack of oxygen but by a lack of carbon dioxide in the body.

02:55 Carbon dioxide buildup in the body triggers the release of oxygen from hemoglobin, which fuels our muscles.

04:34 ? Over-breathing, or excessively inhaling, causes low carbon dioxide levels in the body, making us more sensitive to its presence and leading to breathlessness.

06:24 The Body Oxygen Level Test, developed by Patrick McKeown, can measure your tolerance for carbon dioxide and determine if you are over-breathing.

09:21 ? The normal adult who exercises moderately should be able to hold their breath for 20 seconds, while athletes should aim for 40 seconds.

10:31 A breath hold of less than 20 seconds indicates a significant need for improvement in breathing and endurance.

10:44 ? Adjusting your breathing patterns can make you a better, stronger, and more comfortable runner and athlete.

11:10 Gradually decrease breathing volume and increase carbon dioxide tolerance to improve performance.

11:37 Breathe less through the mouth and more through the nose to limit oxygen intake and allow for natural carbon dioxide buildup.

12:17 Download the free Quick Start Program in the app to practice nose breathing for running.

12:47 Check out the Oxygen Advantage resources and YouTube channel for more information on breathing mechanics and patterns.

另一个相关视频： https://www.youtube.com/watch?v=L_vZjikr5Ew