| Complexity level: | 8 |
| Time required: | Additional time is needed to recruit participants and practice breath meditation. |
| Safety concerns: |
Overview
Hitting the wall
The human body uses glycogen as fuel, but fat can be burned to supplement our energy needs. The challenge runners have is that oxygen is required for energy conversion, and oxygen is reduced when running at higher speeds. With consistent practice, the body adapts and starts to burn glycogen and fat more efficiently, and hitting the wall becomes less frequent. However, there is another cause for hitting the wall, and that is adrenalin. When runners are excited, and adrenalin is released in the body, the runner is letting their emotional state determine their pace. If this pace is more rapid than the runner's usual pace, the runner becomes vulnerable to hitting the wall. The question is whether slow breathing makes a difference for a runner? Slow breathing is known to be able to keep our emotions at an even keel, freeing the mind from distracting thoughts, and has proven effects on physiology.
Slow Breathing
Slow breathing has been shown to have a positive effect on the parasympathetic nervous system. The parasympathetic nervous system is one of two branches of the autonomic nervous system and is responsible for regulating the body's rest-and-digest response. When we are in a state of relaxation and rest, the parasympathetic nervous system is active, slowing the heart rate, decreasing blood pressure, and increasing digestion.
Slow breathing, also known as paced breathing or diaphragmatic breathing, involves taking slow and deep breaths, usually at a rate of about 6 breaths per minute. Research has shown that slow breathing can activate the parasympathetic nervous system, leading to a reduction in heart rate, blood pressure, and stress. This is because slow breathing stimulates the vagus nerve, which is the main nerve that connects the brain to the body's organs and helps to regulate the parasympathetic nervous system.
In conclusion, slow breathing is a simple but effective technique for promoting relaxation and reducing stress, as it can help activate the parasympathetic nervous system and bring the body into a state of rest and rejuvenation.
Scientific Terms
Materials
At least 10 participants, who are beginner runners. If you are able to involve more participants, your results will be more accurate. For the purpose of this science fair project, beginning runners would be those who do not run routinely at least three times a week, or they have taken up running within the last 3 months. Participants should be within the same age range, with an even mixture of males and females.
Two data sheets (provided).
Procedure
Experiment:
Divide the 10 runners into two groups of 5. Group A will receive training in slow breathing, while group B will be the control group. Group B will not receive training in slow breathing.
Interview each runner to find out if they experience "hitting the wall." Note each participant's response on the data sheet A.
Teach only the runners of group A slow breathing; this can be taught to all runners at the same time or individually.
Have the group A participants practice slow breathing daily. Tell them to make a conscientious effort to practice every possible moment.
Tell the Group A runners to maintain their current running routines for the rest for the duration of the experimental period.
Have all participants report back to you at the end of four weeks
Ask the participants if they consistently practicing slow breathing (For group A only)?
Ask each participant if there has been any change in experiencing "hitting the wall" since they have started to practice slow breathing.
Do they still experience hitting the wall?
Is it with the same frequency?
Note the participant responses in data table B.
Was there any difference between the two groups?
Data sheet A (For use before experiment).
Group A
Gender
Hit the wall (Yes or no).
Group B
Gender
Hit the wall (Yes or no).
Participant 1
Participant 1
Participant 2
Participant 2
Participant 3
Participant 3
Participant 4
Participant 4
Participant 5
Participant 5
Total yes responses:
Total yes responses:
Data sheet B (For use after the experiment).
Group A
Practice slow breathing (Yes or no).
Hit the wall (Yes or no).
Hitting the wall Less frequently (Yes or no).
Group B
Hit the wall (Yes or no).
Hitting the wall Less frequently (Yes or no).
Participant 1
Participant 1
Participant 2
Participant 2
Participant 3
Participant 3
Participant 4
Participant 4
Participant 5
Participant 5
Total yes responses:
Total yes responses:
References
"How Hitting the Wall Works," from the How Stuff Works web site. http://adventure.howstuffworks.com/outdoor-activities/running/training/hitting-the-wall.htm
