A Focus on Breath

In my race report for the Eugene Curnow Trail Marathon, I went on a bit about my strategy of focusing on my breath for the race. I didn't go into much detail, but it definitely helped me out during the really difficult portions of the race (read, the last 15 miles).

Since the relative success of that race, despite the cramping, I have been continuing my experiments in rhythmic breathing, and I thought it worthwhile to write a post about it.

First, a general primer on rhythmic breathing, as I learned it. I believe I read about it first in an article on Competitor.com or a similar website. The basic theory is this: your core naturally contracts and activates on an inhalation, and relaxes and collapses on an exhalation. Most people run in an even pattern (2 steps in, 2 steps out, or a 3-3 or 4-4 pattern). This leads to the collapse always happening on the same foot, which can cause greater fatigue.

If, instead, you run on an odd pattern (3-2 or 4-3, or even 2-1 if you're running particularly quickly), you can even out the fatigue a little bit. It also provides a rough gauge of how hard you're working.

Additionally, the theory suggests that you should be breathing from your stomach and diaphragm rather than your lungs, as that gives you a fuller breath.

After a month or so of this, I have found quite a few advantages, and one disadvantage to this technique.

Advantages

1. Fatigue: I have not gotten a single side stitch since trying, and sticking with this technique. 
2. Focus: as I said in my Eugene Curnow report, I found that this technique gave me a focus on when I was tired and cramping, and my mind was going dark places. I could focus on my breath and, despite my fatigue and cramping, I could still maintain a solid running pace. 
3. Meditation: On another note, I have found that I enter a more meditative state, since focusing on your breath is a central tenant of meditation, a practice I have recently taken up. I often end the run feeling much more mentally refreshed than I have in the past. 
4. Pacing: breath gives you an idea of where your pace is. 4/3 is generally very easy. 3/2 is getting into a harder, but sustainable pace. 2/1, well, that's hard.

Disadvantages

1. I find it hard to actually get 4 steps on my inhale. And I sometimes have difficulty fully expelling on the exhale. It is something that's getting easer the more I practice, but it is a disadvantage. 
2. I know only 1 song with a 7/4 (or 7/8) beat. And I know 1 song with a 5/4 beat. This is an issue. 

Has anybody else tried rhythmic breathing? I'd be curious to hear your thoughts and/or advice.