How to Increase Oxygen Intake When Jogging

Increasing your oxygen intake while jogging can greatly improve stamina, energy, and muscle and tissue growth due to improved blood flow. Because of improper breathing techniques, most people do not utilize oxygen intake as they should. The best way to increase your oxygen intake is by learning abdominal breathing. This method uses the diaphragm in order to maximize oxygen consumption in the body.

Instructions

  1. Practice While Lying

    • 1

      Lie on the ground in a quiet place where you will be able to focus and be comfortable.

    • 2

      Breathe deeply so your abdomen rises more than your chest as you inhale.

    • 3

      Exhale slowly. Concentrate on releasing all of the carbon dioxide your body has produced until your abdomen and chest return to their normal positions.

    • 4

      Repeat Steps 1 through 3 until you feel ready to practice in an upright position.

    Practice upright

    • 5

      Seat yourself in an upright position.

    • 6

      Breathe deeply, allowing your abdomen to expand as you inhale.

    • 7

      Hold your breath for several counts for up to seven counts. Do not try to hold longer than you are capable.

    • 8

      Exhale slowly releasing as much air as you can until your abdomen returns to its normal position.

    • 9

      Repeat steps 1 through 4 until you feel ready to add the technique to your jog.

    Integrate the Technique into Your Jog

    • 10

      Begin your jog at a comfortable pace to ensure proper focus on breathing.

    • 11

      Establish a rhythm. Rhythmic breathing helps maximize oxygen intake. Budd Coates, MS and Claire Kowalchick, authors of "Running on Air: The Revolutionary Way to Run Better by Breathing Smarter" suggest establishing a 3:2 pattern. This means inhaling to the count of three and then exhaling to the count of two. Additionally, keeping in time with your footsteps helps to keep the cadence.

    • 12

      Inhale deeply to the count of three so that you achieve the same abdominal push as practiced with laying and upright variations.

    • 13

      Exhale to the count of two in order to release all of the air to regain your normal abdomen position.

    • 14

      Repeat steps three and four for the duration of your jog. Utilizing this technique can further increase your oxygen intake while jogging.