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。
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.