Winterville, GA - 706-742-0082
During those hours of training and the hours on the trail, I discovered some really powerful tools I use when I run to help with pain, fatigue, leaking, and endurance. I have passed these pearls onto my clients and I'm so excited by the results I want to shout it out to everyone!
1. A diaphragmatic breath/umbrella breath/belly breath allows the system to act like a cylinder where the diaphragm lowers on an inhale which relaxes the pelvic floor and on the exhale the pelvic floor rebounds very subtly and unconsciously which engages the transverse abdominis and multifidus to provide stability and support. This breath pattern also decreases leaking and pelvic pressure.
2. If I can't find an ease of breath from the low belly while I'm running that usually means I'm holding something tight which can lead to pain over time. If I shake out my body, stack my shoulders over my hips, and drop down out of my ribs the ease comes with the breath again.
3. If I start to feel tension, pain, or a stitch then I focus on a longer exhale. My preferred breathing pattern during a run is a 2 second inhale and a 5 second exhale (based on the James Nestor book).
4. If I'm going uphill or running faster, I may not be able to do a 2 second/5 second breath pattern because I'm out of breath!. That's okay, I take a few bigger inhales, catch back up on my breath, then start again.
5. I recommend an app called Breathe by Joachim Nohl. It's a black background with an orange circle. I set different parameters based on the book to practice my breathing on a daily basis and have even used it when I run.
So go enjoy your next run or adventure and think about your breath!
Dr. Tess Vaughn
I work with men and women who want to continue to run, CrossFit, exercise and stay active with success and confidence and without limitations or fear of making things worse. Our bodies are made to MOVE and I want you to keep moving!
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