how to breathe

[arreyonskyy]

im a new rider, and right now im going about 2 miles. near the eand of my ride either my nose is running or im breathing so heavy it feels like my chest is burning. how can i control my breathing so i don't pass out or get dry mouth.:eek:

[KnottedYet]

It's not your breathing technique that's the issue. Take more breaks as you ride! Your lungs are already running full speed to keep up with your muscle effort!

Ride a little slower if you don't feel like stopping, but take a "break" of some sort. When I get beyond my lungs' ability, I get off the bike and walk a bit. My lungs get stronger as I get stronger, and I need fewer breaks as I go on.

[Grog]

im a new rider, and right now im going about 2 miles. near the eand of my ride either my nose is running or im breathing so heavy it feels like my chest is burning. how can i control my breathing so i don't pass out or get dry mouth.:eek:

My nose always runs as I ride or run or make a high aerobic effort. That's what the soft cotton is for on bike gloves!! :eek:

Sorry not to be of any help.

[DeniseGoldberg]

My nose runs too - and I use the method of turning my head to the side (making sure there isn't another rider behind me), pressing one nostril closed, and blowing (into the air). Then I repeat with the other side. No need to carry kleenex or to use my gloves.

OK, OK, it did take me a while to get used to this method of clearing my dripping nose!

[arreyonskyy]

lol, thats a good one. but knowing me it would probably fly all over my face.

[DeniseGoldberg]

lol, thats a good one. but knowing me it would probably fly all over my face.

Nope, it wouldn't! Just turn your head a little to the side so when you blow the stuff heads to the back. (Please make sure there's not a rider just behind you though, wouldn't make them too happy...)

[hirakukibou]

Do you have a hard time catching your breath? You should make sure that you don't have athsma. I do and exercise induces it. My inhaler helps with it. Just something to consider.

[latelatebloomer]

I was just like you when I started last year - good thing I was on back country roads, 'cuz if anyone had heard me breathing, they would have called 911. There's not a drop of exaggeration there, either. My lungs still conk out on some hills, but they have gotten much stronger over time. Also, lungs warm up same as muscles. My breathing always improves after about 20 minutes. Your rides are short now, so you don't get the benefit of the body "opening up" as much as you will later. And don't worry, your miles will increase, sure as shootin'.

Something that also used to help ( not needed too much now) as I face an incline soon no matter which way I turn out of my driveway- a trainer suggested I take a short brisk walk to help warm up legs and lungs.

Spin classes helped me a lot with breath control, though I can't bear to do them April - October, when I can be outdoors. In spin, though, I can focus on breathing - no worries about road hazards! - and work on breathing through the nose, not panting, etc. If you work with a heart-rate monitor, it's almost like biofeedback!

[Grog]

Nope, it wouldn't! Just turn your head a little to the side so when you blow the stuff heads to the back. (Please make sure there's not a rider just behind you though, wouldn't make them too happy...)

I also do that, but make sure I'm also pushing my shoulder back as much as I can. :)

However for the simple drip it doesn't really work for me. It's just a continuous, faint dripping... Hence the gloves. :D

(Too much information.)

[redrhodie]

A yoga class (or dvd) can teach breathing techniques that will help. I always try to get my breath into an even, slow rhythm, especially while climbing. Of course, I end up huffing and puffing, but I try to slow it down and even out the breath as soon as I've gone over the top. Really focus on bringing the air into your belly, not way up in your chest. If possible, stay seated with your hands on the top of the handlebars on climbs, and try to relax.

As for the runny nose, tissues up your jersey sleeve, down your bra, and in your pockets. :)

[Brandi]

My nose runs too! Yea I am part of the club.lol! We all start out thinking we are going to die cause we can't breath. I agree with taking more breaks or riding slower. You will improve with time. But challenging yourself is a good thing too! If we never did that we wouldn't get better. But give yourself time. It will happen! Oh welcome by the way.

[Lise]

In fact, I introduced myself to this board by asking how to manage the drip.

I use an allergy nasal spray before I go out (over the counter Cromolyn Sodium), and a prescription spray in addition, if it's really bad: Ipratropium bromide. I carry Kleenex with lotion. The constant wiping has rubbed the skin off below my nose and made me bleed in the past. I must have the most acidic snot! :p I also always carry a Chapstick-type thing and rub it under my nose frequently.

Hope that helps! And welcome. This is a great place. L.

[Tuckervill]

A tissue in my bra would be a pulpy mass in no time! Thankfully, I don't have the runny nose problem.

Karen

[KnottedYet]

Bandanas area great. You can blow yer nose a gazillion times, wipe sweat, etc, and they don't fall apart. Not quite as handy as the terry-wiper on gloves, though.

Reminds me, I'd better wash my gloves....:eek:

[Starfish]

A few months ago I bought the Breathplay CDs, and I especially love the one called Zooming, for cyclists. It provides about 75 minutes of guided breathing for cyclists, with background music all set up for (I think) about a 90 rpm spin.

I use it on my trainer and find it meditative, strenthening and great for my spin. The other two CDs have different rhythms more set up for walking.

[janey_826]

I think Latebloomer might be right about the warming up helping. When I start out too fast it sometimes feels like there is something in my throat clogging my airway. If I take the time to warm up I only get that clogging feeling if I am REALLY pushing it and breathing very hard. When I asked my doctor about this she said I may be experiencing be something called "Vocal cord spasms" and gave me an inhaler to use before a ride. The inhaler only seemed to push my heart rate so high that I can't work hard enough to cause the problem so I think I will stick with a warm-up.:)

[li10up]

As for the runny nose, tissues up your jersey sleeve, down your bra, and in your pockets. :)
I tissue stored anywhere on my body, even in a jersey pocket will disintegrate due to the massive amounts of sweat my body produces. I had a map of our route in my jersey pocket once and at the end of the ride it was this mushy ink smeared glob.

Also when clearing the nose, be sure to blow hard or it will just end up on your face...yuk!

[crazybikinchic]

I have to say, if someone you don't like is behind you, it might be fun to blow it their direction:D :eek:

Thanks for the laugh

[sprout]

I have to say, if someone you don't like is behind you, it might be fun to blow it their direction:D :eek:

Thanks for the laugh

A cruel and unusual coworker of mine who was riding with me a few weeks back managed to hit me with one of his phlem balls. My reaction? "EEWW!! Get it OFF!!! OFF!" He claims he didn't do it on purpose, but I know him too well! :p

[Cari]

My nose gets runny too sometimes, especially when I ride at night. I carry one or two squares of Bounty paper towels. Even if they get moist from the sweat coming through my jersey, they won't fall apart.

For keeping my mouth from getting dry, I chew gum. Just having something inside your mouth makes you produce more saliva. Plus the gum encourages me to keep my mouth closed and breathe through my nose. Occasionally I'll breathe in through my nose and out through my mouth, but for the most part I try to keep my mouth closed.

As for losing your breath: try to control your breathing! I know it will seem impossible as you're gasping for air, but just try it. It's *much* more effective (in terms of getting oxygen into your lungs and blood, and getting carbon dioxide out) to take slower, deep breaths than to take quick shallow breaths. The same exact volume of air, taken in deep breaths, will deliver more oxygen to your lungs than if you took it in a greater number of shallow breaths. Also be sure to exhale deeply, because it's the accumulation of CO2 (carbon dioxide) in your blood (not just the lack of oxygen) that will make you panic and breathe faster than you really need to.

Another thing that's helped me a *lot* is to plan ahead. If you see a hill coming up, try to relax and take lots of really deep breaths in preparation for the climb. When I started using a heart rate monitor, I noticed that my heart rate would start to go up even before I got to the hill, probably because I was nervously anticipating the climb. Now I just breathe deeply and stay relaxed so that I'm well oxygenated and ready to attack it.

I hope some of this helps!

~Cari

[arreyonskyy]

the gum thing is a good idea, ive never thought about it. control the dry mouth and keep the bugs out at the same time. :eek:

[armanns]

It's not your breathing technique that's the issue. Take more breaks as you ride! Your lungs are already running full speed to keep up with your muscle effort!

Ride a little slower if you don't feel like stopping, but take a "break" of some sort. When I get beyond my lungs' ability, I get off the bike and walk a bit. My lungs get stronger as I get stronger, and I need fewer breaks as I go on.

I am no expert, but I do have asthma and allergies. A seasoned rider once told me as I was struggeling up a long grade "click it down and enjoy the climb, don't let yourself get winded" Well, thatwas real hard 3 years ago when I got started riding. Now I make sure I use my ADVAIR religiously, my Nasarel for my allergies...I do click it down to a spinny gear and just meditate on how great it is to climb without stopping. Friends will always wait at the top for you, if not, they are not friends.:) By the way. climbing is much more fun when you allow yourself to go at YOUR pace, not the pace of more experienced riders......

[bouncybouncy]

i struggle with breathing ALOT...i have in fact hyperventalated a few times on the trails (mostly when i have just done something extremely technical and it finally hits me what i have done or when i am mentally drained)
i have been told to try a couple of things...one which seems to just get me refocused on breathing is to slowly count to 10. another which i have not done yet but seems to be a yoga-similar technique...lay down and put a book on your belly...breath in raising the book counting to 5...eventually working your way up to 15....like i said i have not tried this one yet but in theory is sounds good.

the most important thing i learned is from a story about Ulrich...to force your belly out while inhaling, this allows more room inside for your lungs to expand....not the most flattering but if it works who cares!

good luck and do allow yourself warmup time...it usually takes me up to 1/2 hour to feel the zone!

[Geonz]

I remember doing sprint intervals on the swim team and somebody telling me "don't breathe so fast!" between them. I was amazed... slowing down the breathing is so counterintuitive but I did recover much faster! Now it's automatic.

[plantluvver]

I have trouble with exercise induced asthma, and I don't use my inhaler routinely. Warmig up seems to make a difference in whether I have a difficult time or not.

The drip is my body telling me that I am warmed up enough to push myself a little.

Mary

[RoadRaven]

Hey there... my two cents... (lol... that should be five cents worth, we phased two cent coins out years ago...)

Bouncy... I hadn't heard that technique of Ulrich's - will experiment next time I am out (that is... later today...)

What helps me with breathing is to conciously think about it... and get in a rythym that matches my pedals...

If my ride involves considerable stress (like up a hill, or in a TT), every now and again I become aware that I have started panting, so I "wrestle" with myself back to a slower rythym, and then I "huff" out a couple of times... that is, between each in-breath, I try to get rid of as much air in my lungs... its loud and sometimes messy (fine spray)... but it really helps me.

As for the dry mouth, me too - and that I attribute to me breathing in through my mouth when under 'stress'... I take a swig from my bottle, swirl it round to wet all of my mouth, spit it out, then take a little sip to coat my throat.

I also get "pursuiters cough" after rides that have been demanding due to the constant "heavy breathing", but that goes away between 12 and 72 (approx) hours.

Good luck with finding something that suits you...