The Seven Step Breathing Patterns used in the Breath Runner training programs roughly equates to “Zone 2+” efforts (“Zones” to be discussed in subsequent posts) or approximately Half Marathon pace (if known) for training runs. A few notes about Seven Step patterns:

• For the 4 In/3 Ex pattern, it’s one smooth, continuous inhale for four steps, then one smooth exhale for three steps. For the 3 In/4 Ex pattern, it’s one smooth inhale for three steps, and one smooth exhale for four steps.

• Still need Fast feet! The relatively long inhales and exhales of the 7-Step patterns still require cadence to stay reasonably rapid. Keep stride distance (the distance between steps) sensibly short to accommodate the higher cadence.

• Keep Running Tall! While the effort level has increased slightly over the Nine Step patterns, effort levels should still be deep in the aerobic zones. Stride should feel natural and relaxed. Minimize unnecessary upper body movement.

• Should still be able to nose breath for the most part, at least during the inhale. Don’t attempt to suck air in; rather, allow the lungs to fill from the bottom up. Put the emphasis on the exhale, as this may help strengthen core muscles.

There is an additional 7-Step breathing pattern that may appear in Breath Runner training plans: the Five-Step inhale, Two-Step exhale. This is usually reserved for specific applications, such a relatively long, not terribly steep hill intervals (an example: a four minute uphill run on a 4% grade). The long inhale requires the overall effort to stay low, but the short exhale pattern requires a STRONG, forceful exhale. We have found that this forceful exhale helps generate an extra “boost” to the step, which helps build leg muscle strength. There is also an “enhanced squeeze” of the core in order to expel the air on exhale. We have found that this is akin to doing several dozen (possibly several hundred, depending on the exact length of time) mini-crunches. It’s like there’s strength training “hidden” within run training!

Again, it must be emphasized — these breathing patterns are GUIDELINES, to be used as a way to gauge and control effort. Never artificially restrict your breathing for any reason. If you feel the effort becoming unsustainable, that is your body’s signal that you’re going too hard! Back off the effort; walk if necessary. You always want the breathing pattern to feel like it’s a natural extension to the effort required.

Next up: Five-Step Breathing Patterns