Pratique du Shadowing: DO THIS DAILY If You Struggle to Breathe While Running - Apprendre l'anglais à l'oral avec la vidéo

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Are you struggling to control your breathing while running?

You're not alone.

And the exciting thing is health professionals who specialise in breathing say

that non -elite athletes can benefit immensely from breathing exercises

and can expect to see results in two weeks by doing these exercises five minutes per day.

So let's dive into ways to help because if you can learn how to breathe while running and supercharge your lungs,

not only can you build upon your running performance, but it can also be more enjoyable.

Let's start by assessing if your breathlessness is a result of lung function or other training factors.

We can easily do this by performing the BALT test, which is short for the Body Oxygen Level Test.

And once we know your score, we can provide some helpful tips.

Okay, what you need to do is take a normal breath in and out.

Again, a normal breath in and out.

Once you've comfortably emptied your lungs, you then pinch your nose and hold your breath.

We want to see how many seconds it takes for that first urge to breathe.

Let's go through this now with a clock so we can measure your amount of seconds.

Okay, are you ready?

Take a normal breath in and out.

Again, normal breath in and out.

Empty your lungs, pinch your nose, and I'll start the clock.

Now remember this isn't how long you can hold your breath.

That's not what this test is about.

It's about seeing how long it takes your body to build up enough carbon dioxide to produce your first urge to breathe.

In fact if after doing this if you hold your breath

and immediately after your breath rate increases

and you struggle to get your breath back under control

that means you're taking too long and you've actually held your breath for too long.

Make note of the number of seconds until your first urge to breathe

and i'll wait a few more seconds just for everyone to

finish gives me a good opportunity to tell my favorite joke

of all time why couldn't the bicycle stand up by itself

because it was too tired thank you thank you okay let's wait a few more seconds

and let's finish there so let's bring up some results

if you got above 40 seconds this is a very good place and this is actually desired for most serious athletes.

If you are between 30 seconds

and 40 seconds that's pretty typical for a recreational runner so good job if you've got within this bracket.

If your score is between 20

and 30 seconds there might be some room for improvement but

if you're a beginner with baseline level of fitness I wouldn't worry too much if you fall within this bracket.

However if the score is below 20 seconds you've probably experienced a lot of excessive breathlessness during your exercise

and you can benefit immensely from these next tips.

In fact, no matter what your score, no matter what the Bolt score was,

you can still improve your breathing and improve your lung capacity with the tips I'm about to show you.

The first thing I want to mention is if your breathlessness is really disruptive to your running, you're probably running too fast.

I see this happen a lot and it's very, very common with new runners and a lot of the experienced runners I even see.

But if you're struggling to get your breath rate under control

and you're not sure if you are running too fast keep watching this video

because i have the solution the next thing you need to know is

that the shape of your lungs is like a teardrop this means

that the very bottom of the lungs contains the most air sacs

and breathing into these areas will help deliver the oxygen in a more efficient

and faster way the problem is a lot of us breathe with the tops of our chest

so practicing deep breaths and expand the lower rib cage and expand the stomach can help deliver a better breathing pattern.

Practice this in a seated position

and then once you get comfortable with this breathing pattern you can then move and transition it into your running.

Another way to help with your running is to breathe in through your nose and out through your mouth.

This technique has been said to help the oxygen reach those lower lobes of the lungs

so it might be helpful for you.

The other thing that you need to know is

that the respiratory muscles they're subject to fatigue just like any other skeletal muscle of the body.

So your respiratory muscles include your diaphragm and various muscles in and between the rib cage.

These muscles help expand the rib cage and draw oxygen in.

But research shows that when the respiratory muscles get fatigued, say after running a marathon or doing some moderate intensity exercise,

the fatigue causes you to take shallow breaths and you can't take in as much oxygen because those muscles,

they're really fatigued and can't do their job as well as they had when they were fresh.

So keep in mind if you're new to exercise,

recognize that it might take some time for these respiratory muscles to build up the necessary strength and endurance.

But more on ways we can deliberately strengthen our respiratory muscles later.

because i also want to mention that

if you're brand new to running keep in mind that

if the exercise itself is quite unfamiliar

you'll naturally have a higher effort level until your body starts to recognize the movement pattern

and then calm itself down both physically

and mentally i'm going to share an example

when i first started swimming for triathlons i was physically fit from all the running

and cycling that i was doing but i hadn't swam in decades

and as a result I got in the pool I went for a swim

and I was gasping for air just after completing one length of the pool

but it only took me two weeks before

I was swimming comfortably did I get fitter in this time

no did my lung capacity improve in this short period of time probably not

but I was more relaxed in the water and was more comfortable with

that swimming motion and so my breathing was well under control.

So what we've learned so far is that breathing deep into your lungs will help lung efficiency.

And if you're a beginner,

patients may need to be required to strengthen your respiratory muscles and to become more comfortable and familiar with the activity itself.

Next, let's discuss some practical exercises if you want to take that action step to improve your lung capacity and function.

After all, research shows that inspiratory muscle training can help improve athletic performance.

Aside from learning the belly breathing, another exercise you can do without equipment is called the pump method.

This helps strengthen your diaphragm and requires a passive exhale followed by a strong, sharp, short inhale with all the movement coming from your stomach.

Repeat this 10 to 15 times and do this twice a day.

If you're looking for something more serious,

you can also strengthen your respiratory muscles by breathing in and out through a special device that offers different levels of resistance.

But I always recommend following the other tips like the belly breathing and the pump method before progressing to something like this.

Now remember earlier when I mentioned most beginner runners are out of breath because they're running too fast?

Well I've created a whole other video to see exactly what speed you should be running,

not only to help your breathlessness but also to help increase your overall performance in the safest way possible.

So I'll see you there.

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Vocabulaire et conseils d’expression pour cette leçon

Cette leçon d’expression orale s’appuie sur la vidéo « DO THIS DAILY If You Struggle to Breathe While Running ». Les mots qui reviennent le plus souvent : breath, running, lung, breathing, muscle. Cette vidéo contient 36 phrases et 1311 mots à répéter en shadowing. La partie parlée dure 7:12. Le locuteur parle vite, environ 182 mots par minute : attendez-vous à des liaisons et à des sons réduits. 82 % des mots font partie des 3 000 mots les plus courants en anglais ; le reste mérite d’être vu avant de commencer.

Vocabulaire clé de cette vidéo

15 mots de la vidéo à retenir, avec leur prononciation et leur sens :

Mot	Prononciation	Sens
breathe verbe	/bɹiːð/	respirer, inspirer
muscle nom	/ˈmʌs.əl/	muscle
lung nom	/ˈlʌŋ/	poumon
respiratory adjectif	/ɹɪˈspɪ.ɹət.ə.ɹi/	respiratoire
oxygen nom	/ˈɑksɪd͡ʒən/	oxygène
swim verbe	/swɪm/	nager
strengthen verbe	/ˈstɹɛŋ(k)θən/	renforcer, affermir
fatigue nom	/fəˈtiːɡ/	fatigue, épuisement
expand verbe	/ɪkˈspænd/	agrandir
urge verbe	/ɜːd͡ʒ/	pousser, inciter
beginner nom	/bəˈɡɪnɚ/	débutant, débutante
clock nom	/klɑk/	indicateur de vitesse, compteur de vitesse
helpful adjectif	/ˈhɛlp.fl̩/	utile, serviable
stomach nom	/ˈstʌmək/	estomac
physically adverbe	/ˈfɪz.ɪ.kli/	physiquement

Les verbes à particule que vous entendrez

Mot	Sens
build up verbe	s'accumuler, s'entasser
bring up verbe	élever
go through verbe	traverser
stand up verbe	se lever, se mettre debout

La grammaire de cette vidéo

Les structures que le locuteur utilise le plus, avec les mots exacts de la vidéo :

Structure	Dans la vidéo
Present perfect have/has + participe passé — une action passée qui compte encore maintenant	you've comfortably emptied · you've actually held · you've probably experienced
Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait	is actually desired · has been said · be required

Prononciation à surveiller

Le locuteur utilise 31 contractions et formes réduites, comme you're, you've, I'll. Prononcez-les sous leur forme courte, telles que vous les entendez.

Les sons « th »: breathe /bɹiːð/, strengthen /ˈstɹɛŋ(k)θən/, athlete /ˈæθ.liːt/, marathon /ˈmæɹəθən/, athletic /æθˈlɛt.ɪk/
Les sons « sh » et « zh »: sharp /ʃɑɹp/, transition /tɹænˈzɪʃ.ən/, efficient /ɪˈfɪʃənt/, efficiency /ɪˈfɪʃ.ən.si/, shallow /ˈʃæloʊ/
Mots longs — placez bien l’accent: respiratory /ɹɪˈspɪ.ɹət.ə.ɹi/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, efficiency /ɪˈfɪʃ.ən.si/, intensity /ɪnˈtɛnsɪti/, deliberately /dɪˈlɪb.(ə.)ɹət.li/

Les sons difficiles pour les francophones :

/h/ — il se souffle, il n’est pas muet: helpful /ˈhɛlp.fl̩/, exhale /ˌɛksˈheɪ̯l/, inhale /ɪnˈheɪl/
/tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: oxygen /ˈɑksɪd͡ʒən/, urge /ɜːd͡ʒ/, cage /keɪd͡ʒ/, pinch /pɪnt͡ʃ/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/
/r/ anglais — langue recourbée, sans frotter la gorge: breathe /bɹiːð/, respiratory /ɹɪˈspɪ.ɹət.ə.ɹi/, strengthen /ˈstɹɛŋ(k)θən/, bracket /ˈbɹækɪt/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/

Comment s’entraîner avec cette vidéo

Écoutez la vidéo en entier une fois sans parler et notez les mots que vous ne connaissez pas.
Commencez à la vitesse 0,75×, répétez phrase par phrase, puis revenez à la vitesse normale quand cela devient facile.
Enregistrez-vous et comparez avec l’original, en faisant attention à des mots comme breathe, muscle, lung.

Qu'est-ce que la technique du Shadowing ?

Le Shadowing est une technique d'apprentissage des langues fondée sur la science, développée à l'origine pour la formation des interprètes professionnels. Le principe est simple mais puissant : vous écoutez de l'anglais natif et le répétez immédiatement à voix haute — comme une ombre suivant le locuteur avec un décalage de 1 à 2 secondes. Les recherches montrent une amélioration significative de la précision de la prononciation, de l'intonation, du rythme, des liaisons, de la compréhension orale et de la fluidité.

Technique du shadowing : lire le guide complet étape par étape →

Pratique du Shadowing: DO THIS DAILY If You Struggle to Breathe While Running - Apprendre l'anglais à l'oral avec la vidéo

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