有氧運動時應該用鼻子還是口腔呼吸?
呼吸是人體最自然也是必須產生的基本動作,不論是在睡覺、日常生活還是運動中都會發生,但呼吸動作有許多不同的模式,例如:鼻腔式呼吸與口腔式呼吸,你曾經思考過在進行有氧運動,例如:跑步或騎自行車時,究竟應該採取哪種呼吸策略呢?
直觀上來看,用口腔直接吸氣吐氣可以更快、更大量的吸入或吐出更多空氣,似乎讓更多的空氣能夠透過口腔進行呼吸會擁有更大的換氣量,但研究顯示似乎在中高強度下,鼻式呼吸有許多其他的好處,鼻式呼吸似乎實際上的換氣效率更佳。
2017一篇研究調查了在跑步機上使用次最大有氧強度(50%、65%、80% VO2Max)進行跑步,分別比較鼻式和口腔式呼吸,紀錄換氣頻率、呼吸交換率、平均換氣量、攝氧量、心跳等生理數值也記錄自覺運動強度(使用伯格運動強度量表, 6-20分制),去比較鼻式及口腔式呼吸的差異。
在同樣的強度下跑步,口腔式呼吸在所有次最大有氧強度下運動有著顯著較高的換氣頻率(RR)、攝氧當量(VE)、攝氧量(VO2)、二氧化碳排出量(VCO2),相較之下鼻式呼吸似乎是較有效率的呼吸方式,在50%、65%、80%VO2Max的有氧運動強度下,帶來較好的經濟性。
因此根據實驗的所得到的數據,在次最大運動強度下,中高強度(50-80% VO2Max)的有氧運動中,口腔呼吸會有較大的換氣頻率與換氣量,這其實表示在同樣強度下鼻式呼吸或許是較有效率的呼吸方式,即使選手運動的自覺強度上感覺上不同呼吸模式並無顯著差異,但因為鼻式呼吸僅需要較低的呼吸頻率及吸吐氣量就能維持在同樣運動強度下進行運動,因此就實驗數據上來看鼻式呼吸或許是較有效率的呼吸模式。
但當我們考量如果將運動方式提高到更高的運動強度時,或許口腔式呼吸會變為較鼻式呼吸更好的呼吸策略,因為即使從單次呼吸上來看口腔呼吸的效率較低,但在更強的運動強度下,需要更高的換氣量與攝氧量時,總體上來說口腔式呼吸或許是更好的呼吸模式,因為口腔式呼吸能夠較鼻式呼吸帶來更大更多的換氣量與氧氣攝取總量。
除了科學以外,要注意,這些研究並不是單純直接證明若透過鼻式呼吸進行有氧運動就會有較佳的運動表現或是直接判斷鼻式呼吸比口腔式呼吸更好,只是單純從呼吸攝氧量、氧氣交換率、換氣量等生理科學數據上來看,鼻式呼吸在中高強度次最大有氧強度下來看是比較有效率的,鼻式呼吸在同等中高運動強度下具有較佳的經濟性。
若從實務上的角度來看,可能短時間內還是個人習慣的呼吸方式較合適,並且在高強度下使用口腔呼吸是正常的不必刻意抑制或改變呼吸模式,但這篇文章提供另一個訓練思路,若是在中低強度的運動中不習慣使用鼻腔呼吸的話,或許練習在中高強度以下使用鼻腔呼吸能夠帶來一些好處並有可能幫助提升身體的心肺功能及有氧表現,其他研究也顯示在中高運動強度(RER <1)下進行有氧運動時,鼻式呼吸能夠減少過度換氣的發生,因此若是不習慣在運動時使用鼻腔呼吸的話,可以開始嘗試看看讓身體習慣鼻式呼吸,也許就能夠透過改善呼吸模式幫助提升自己的運動表現。
References:
- Dallam, G., & Kies, B. (2020). The effect of nasal breathing versus oral and oronasal breathing during exercise: a review. Journal of Sports Research, 7(1), 1-10.
- Hostetter, K., McClaran, S. R., Cox, D. G., & Dallam, G. (2016). Triathlete adapts to breathing restricted to the nasal passage without loss in VO2max or VVo2max. Journal of Sport and Human Performance, 4(1), 1-7.
- LaComb, C. O., Tandy, R. D., Lee, S. P., Young, J. C., & Navalta, J. W. (2017). Oral versus nasal breathing during moderate to high intensity submaximal aerobic exercise. International Journal of Kinesiology and Sports Science, 5(1), 8-16.
- Lacomb, C. O. P. (2015). Oral vs. Nasal Breathing during Submaximal Aerobic Exercise.
- Recinto, C., Efthemeou, T., Boffelli, P. T., & Navalta, J. W. (2017). Effects of nasal or oral breathing on anaerobic power output and metabolic responses. International journal of exercise science, 10(4), 506.
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