When you are running or doing some sort of activity, do you breathe in and out fastly, or try to pace your breathing? I read once that pacing your breathing would help in the long run. Although, I don't see how. It seems that heavy breathing would be the most logical decision.

What's the truth behind it?

when i run, i breathe fairly shallowly ... breathing deeply hurts my sides and gives me stitches which slows me down and kills ...

I know the feeling you are talking about. Kind of feels like a knife being stabbed into your side/lungs. I wonder what that pain is from?

Anyhow, I breathe shallow as well. I should've been more specific, I meant when you are about to do strenuous activity and need to start breathing deeper, do you steady your breath, or do you quicken it and give in? (Before you side starts hurting)

I try and breathe slowly - and pace my self I only jog - never run I can't handle the run

I never try and jog - I walk fast but I am not that kind of person that can run or job with out having an asthma attack - so walking is good enough for me

jabbing knives is a fairly accurate description ... i read once that it is due to your breathing pattern and how your lungs press on your internal organs ... *searching for source right now* ...

The side stitch is especially common among beginners who are still adapting to the demands of running and may have weak abdominals. But even elite runners get stitches. One-time world-class marathoner Don Kardong, who was fourth in the ?76 Olympic Marathon, was plagued by stitches throughout his career and could never figure out how to prevent them.

What causes stitches is a spasm of the diaphragm, the muscle that controls your breathing. When you?re running too fast or too hard, the diaphragm is deprived of oxygen which results in the spasm. Or another cause is when you breathe exceptionally hard, it forces the diaphragm downward and the ligaments that connect the diaphragm are stretched. Result: Pain.

Whatever the exact cause, if your breathing too hard while running, the diaphragm can often bark back with a stabbing pain. Sometimes in a race you?ll be pushing hard to catch another runner and the straining can cause a stitch. This can also frequently occur when racing downhill because the jarring motion tightens the abdominal muscles. Or, if you are running too soon after eating, your heavy stomach may literally be tugging at the ligaments connected to the diaphragm. Sometimes drinking very cold water during a race has been known to cause stitches.


what one source says ...

Most of us experience them at one time or another. That sharp twinge of pain just below the rib cage usually on the right. It is particularly common in runners and has been known to slow some down to a walk until the pain subsides.

Up until recently there was no clear explanation for the cause of this annoying cramp, also called exercise related transient abdominal pain (ETAP). Now researchers believe that the side stitch is caused by stretching the ligaments that extend from the diaphragm to the internal organs, particularly the liver. The jarring motion of running while breathing in and out stretches these ligaments. Runners tend to exhale every two or four steps. Most people exhale as the left foot hits the ground, but some people exhale when the right foot hits the ground. It is the later group who seem more prone to get side stitches.

Exhaling when the right foot hits the ground causes greater forces on the liver (which is on the right side just below the rib cage). So just as the liver is dropping down the diaphragm raises for the exhalation. It is believed this repeated stretching leads to spasms in the diaphragm.

Stopping a Side Stitch
To stop a side stitch when running, stop running and place your hand into the right side of your belly and push up, lifting the liver slightly. Inhale and exhale evenly as you push up.

Preventing a Side Stitch
To prevent a side stitch, take even, deep breaths while running. Shallow breathing tends to increase the risk of cramping because the diaphragm is always slightly raised and never lowers far enough to allow the ligaments to relax. When this happens the diaphragm becomes stressed and a spasm or "stitch" is more likely.

Some other ways to alleviate the pain of a side stitch include:
Time your eating. Having food in your stomach during a workout may increase cramping by creating more force on the ligaments (avoid eating one to two hours before a workout)
Stretching may prevent or relieve a cramp. Raise your right arm straight up and lean toward the left. Hold for 30 seconds, release, then stretch the other side.
Slow down your pace until pain lessens.
Breathe deep to stretch the diaphragm.
Drink before exercise; dehydration can increase muscle cramps.
Massage or press on the area with pain. Bend forward to stretch the diaphragm and ease the pain.
* If you continue to experience pain, see your doctor.

Very nice posts, they were extremely helpful. I always put my hand to my side as a normal reaction to the pain, now I will try steadying my breathing as well and see how well it works. Don't breathe deep enough, you get pains. Breathe too deeply, you get pains. Seems like runners have more of a complicated sport after all.

hello cowgirl, that was cool information for us. about breathing i think, we should not get hurry on any thing. even if we are in trouble with breathing we should breath slowly. fast breath may cause some damages. i mean, we should take sometime to slow down the beats..!!

in running i breath very often but not so deep, i mean breathing very fast helps me not to get too tired.
I don't know whether is there any scientific explanation, but this is just from my personal experience.