Better Breathing - A Run Through Time

Alpine Limelight - Pearl Lake, July 2023

My daughter and I are at the start of the Run Through Time trail half-marathon in Salida. It’s 30’, the sky is blue and we stand on a jeep road, reddish brown dirt peeking through a sprinkle of white snow. Someone yells “Start!” and we’re off, running along the road for a couple miles before heading uphill for the main course, 10-plus miles of single-track which includes 1800 feet of climbing. Charlotte runs with me at first, with the plan being for her to take off at her own pace when we hit the trail. We start up a small hill and I drop back so fast it’s like I’m suddenly towing a one-ton lead weight. Charlotte turns to look for me, wondering what happened to her mom. 

Is this a lack of fitness? A loss of power at my “advanced” age of 57? Though I hate to admit it, I am sucking wind. That one-ton weight seems to be my respiration - or lack thereof.

Breathing is not a thing most of us think about too much. It kind of happens in the background, only taking prime position if we’re dealing with a respiratory illness or a broken rib, when every breath brings pain. But on the day of this race, my breathing was a priority because it was such a struggle. Each inhale felt like I was trying to make it over the speed bump in my solar plexus/diaphragm area. So, in the weeks post-race, I decided to delve into this thing we call breathing.

What is so great about breathing (besides the obvious)? Some of the many benefits of breathing: lessens anxiety, increases immune system response, lowers heart rate and blood pressure, reduces cortisol, enhances calm, and increases energy. It also interplays with how well you move - your body mechanics, thus potentially leading to injury prevention. A focus on breath with something like a headache or back pain can also shift your brain’s perception of that pain, thereby reducing the pain you feel or experience.

The breath itself is much more than the in and the out: oxygen in, carbon dioxide out is not the whole story. 

Let’s start with carbon dioxide. It is not simply a waste product. It is actually the existence of carbon dioxide in our systems (causing decreased blood pH, higher acidity) that causes the hemoglobin (protein in red blood cells that carry the oxygen molecules) to release the oxygen to the cells. This is known as the Bohr effect. So we could inhale more than adequate O2, but if there isn’t enough CO2 in our system we don’t reap all that O2 we breathe in. Our CO2 tolerance is key to maximizing oxygen delivery to the cells - and it is something we can increase.

Here are some suggestions to improve breathing:

• Nasal breathe. The gold standard of breathing - our nose acts as a filter, and warms and moisturizes the air before it enters the lungs. When breathing through the nose, nitric oxide, a vasodilator, is released in the nasal cavity - this widens the blood vessels, allowing more oxygen to reach the cells. 
• Lighten up. Allowing the breath to flow easily and lightly to fill the torso (belly, ribs and chest expanding from the inside out). You can do this sitting, standing, even while walking.
• Slow it down. Longer exhales help with that CO2 tolerance, and thus greater oxygen delivery to the cells.
• Breath holds. Inhale lightly, exhale lightly, hold the nose and count to 5. Release, take in a normal breath or two, and then repeat. Eventually increasing the count as you get more comfortable.
• Walking breath holds. Same as above but while walking.
• Take a test. Try measuring your BOLT (Body Oxygen Level Test) score here. This will give you an idea of where you are. You can retest after using the breathing exercises to see your improvement. My current BOLT is a 15, and normal is 30-40! The great thing is that this is something I can improve by using these methods and more.

While training for the Run Through Time, nasal breathing was a staple in many of my runs. I combined longer miles with plenty of hills and nasal breathing and what did I get? A very slow time. I’m grateful for the anonymity the darkness of my early morning starts provides me.  Clearly, the nasal breathing alone wasn’t enough to help with my breathing during the race itself. 

Charlotte finished a full hour ahead of me. Most of this is due to the fact that she is a very strong and capable runner. But I hold the hope that bettering my breathing means I could shave a few minutes off that hour next year.

My next step is to build my CO2 tolerance. When I even think about having to hold a bit longer before inhaling my panic button is pushed. So I am taking baby steps. Hold that exhale just a bit longer. Take an extra count or two before inhaling. The key is daily consistency and awareness. Breathing is a workable skill - at any age. Perhaps you, too, will be motivated to get better at breathing while getting older.


Sources/Learn More

• Built to Move by Kelly Starrett and Juliet Starrett. Vital Sign 2, pages 52-75.
• The Oxygen Advantage by Patrick McKeown.