How To Breathe Better While Running

Breathing effectively while running is not merely a matter of instinct; it’s an art that can elevate your performance to new heights. Whether you are a seasoned marathoner or a beginner on the track, understanding how to breathe when running is the cornerstone of a successful and enjoyable experience. One of the things I like about fitness apps like iFit and Echelon Fit is they include a yoga segment. If you’ve never taken a yoga class, it’s a worthwhile experience in that it teaches you proper breathing techniques. 

As anyone who has ever run knows, you’ll need to adapt your breathing techniques to the pace you’re setting. The whole point of breathing is to get oxygen into the body, and the pace you’re breathing is directly related to the pace you run. The more you practice breathing, the better a runner you’ll become.

Breathing Basics for Runners

Proper breathing technique is vital for runners to optimize oxygen intake and improve endurance while outdoor or on a treadmill. The way you breathe while running can impact everything from your running pace to how you feel post-run. Beginning with diaphragmatic (belly) breathing, rather than shallow chest breathing, is key for expanding lung capacity and preventing the dreaded side stitches. If you do run into a case of the side cramps, you’ll want to stretch out your torso as tall and broad as you can and slow the breathing rate down. Focus on lengthening the number of seconds you spend on each inhale and exhale to get oxygen into your system.

Establishing a rhythmic breathing pattern is like setting a tempo for your body to follow. The popular 2:2 ratio, which means inhaling for two steps and exhaling for two steps, can assist in maintaining a steady pace and lessen the workload on the heart and lungs. In my experience, you need to practice this a few times while stationary before you can do it successfully on the run. This is a great system for sprints and fast runs. Meanwhile, the 3:3 ratio and 4:4 ratios are better for longer runs. With these, you’ll simply add more steps as in three for the inhale and three for exhale, etcetera. I’ve found that the more steps you add the slower your breathing becomes and the more relaxed, which is better for runs longer than five miles.

To breathe correctly while running emphasize deep abdominal breaths, which will fortify your diaphragm muscle. As you become more adept, begin weaving the 2:2 breathing pattern into your running routine, which will help establish a consistent and harmonious rhythm for your breath and stride. To further enhance your lung capacity and control, make sure to include practices such as profound breathing techniques and the alternate nostril breathing method within your regular training activities. And we all know how important the abs are, right? Incorporating abdominal work into your run will certainly help your breathing as I explain here. 

Remember, with every breath taken, you’re fueling your body’s desire to move forward, push through barriers, and triumph over distances.

Should I Breathe Through My Nose or Mouth When Running?

The debate between nose and mouth breathing while running has been a topic of discussion among athletes. Nose breathing is said to better filter and humidify the incoming air, and it plays a role in mitigating the inhalation of pollutants which can irritate your airways.

However, when the intensity amps up, the rapid demand for oxygen might surpass what your nose alone can manage. This is where mouth breathing rushes to the rescue, providing a more substantial flow of air to fuel your muscles. For a balanced approach, combining the two – breathing in through the nose and out through the mouth – can meld the benefits of both methods.

As you begin your running session with a warm-up and transition to a cool-down at the end, make it a priority to breathe in and out using your nose. This technique not only refines your ability to regulate your breathing but also enhances the filtration process of the air entering your lungs. However, as you increase the pace and the effort of your run intensifies, don’t hesitate to switch to mouth breathing or a combination of mouth and nasal breathing. This adjustment is crucial for supplying your body with the adequate amount of oxygen it requires during those challenging moments of your workout.

Frankly, I wind up doing both depending on how hard I’m running. When sprinting or doing High Intensity Interval Training (HIIT), I wind up using my mouth a lot more. Also, if you’re a fellow sufferer of allergies and sinusitis, then you know what happens if you’re all stuffed up and can’t use your nose. I’d never let a sinus infection prevent a workout so sometimes you have to rely more on mouth than nasal breathing.

What’s the science behind better breathing for runners

Many medical sources are published around how you can adapt your breathing for running. HeathLine is very reputable in the medical space and has a great outline of breathing basics for runners here: https://www.lung.org/blog/breathing-basics-for-runners

They suggest three techniques:

• Diaphragmatic breathing: Focusing on deep breathing, using the diaphragm. This allows for better oxygen intake and can improve your running efficiency.
• Rhythm breathing: Coordinating your breath with your steps. You can do this by inhaling for 3 steps and exhaling for 2.
• Pursed-lip breathing: Exhaling through pursed lips can can help control  breathing and prevent over-exertion.

Breathing for Beginner Runners

For those just lacing up their running shoes, establishing a comfortable breathing pattern is a stepping stone to consistency in your runs. Instruct novices to synchronize their breaths with their strides, maybe starting with the foundational inhaling for two steps and exhaling for two steps rhythm, to anchor their cadence. Beginners should be encouraged to use both the nose and mouth when breathing, ideally breathing in through the nose and out through the mouth, as this combination offers both air purity and volume.

Tension in the shoulders or neck can throttle your breath, so remember to keep these areas relaxed. As your pace fluctuates, so should your breathing. When the going gets tough, and your speed increases, welcome quicker breaths to supply those oxygen-hungry muscles. Be sure to do some light stretching before running. In my experience, this will help relax your body in such a way as to assist with proper breathing.

Incorporate a comfortable stance and allow your shoulders to ease; this will facilitate smoother respiration as you run. Dedicate time each day to work on belly breathing techniques, regardless of whether it’s a running day or not, to reinforce this pattern within your muscle memory. Be aware of your run’s intensity level and modify how you breathe accordingly to maintain optimal oxygen levels throughout your workout.

You’ll soon be breathing with ease as your feet carry you effortlessly across any distance.

Breathing Exercises For Runners

If you’ve never taken a yoga class, I’d highly recommend at least trying one. Over the years I’ve had the opportunity to sample a number of great yoga classes and found them to be terrific for both stretching and breath control. But as an addition to that, below are several breathing exercises that I find helpful for those just starting out. You can work these into your workout either before or after the session, or perhaps even both as part of a warm-up and cool-down. If you do them correctly for a set number of seconds or minutes, you’ll find them to be as taxing as the workout itself. In my experience, these are great mindfulness techniques as well as I have to consciously clear my mind. The biggest obstacle to breathing drills is the scattered thoughts in your head that scream, “I don’t have time for this.” Driving those thoughts out will help make for a more ordered workout and perhaps even life. 

1. Breath Focus Breathing: This is a deep breathing exercise that reminds me of meditation, or mindfulness training. Here, you’ll choose a word that makes you feel relaxed and happy and then repeat it throughout the drill. Common words used here include, “peace,” “love,” and “relax.” To perform this, you’ll want to either sit or lie down in a comfortable place then concentrate on the breaths you take, alternating between normal and deep ones. Let your abdomen expand and contract with each inhalation. As you inhale, mentally say your chosen word to yourself. As you exhale, force all thought and mental noise out of your body with the breath. Set the timer on your phone or watch for a specific number of seconds and start off with short periods of time, like 30 seconds. In my experience, 30 seconds of this type of breathing is longer than you may initially expect. Work your way up to a minute. I like to use the timer on my phone so I’m thinking about the time itself.
2. Lion’s Breath: This is actually a yoga drill I’ve come to like. Here you’ll seated, either cross-legged or back on your heels. You’ll want to place your palms against your knees as you’ll be pressing down during the drill. As you inhale deeply through your nose, open your eyes up wide and imagine a lion’s roar while opening your mouth wide as you. Stick out your tongue and bring the tip down toward your chin. For visualization purposes, I imagine I’m a lion roaring. When you exhale, work the muscles of your throat as if you’re projecting a voice and say “haaaaa.” Focus your eyes inward to see your nose. As I’ve done this I’ve found the facial and jaw muscles to get tired very quickly. It’s a great stretching drill for the face. I’d recommend practicing a few times and then working up to five to seven repetitions. This isn’t an exercise you can do for long periods of time.
3. Alternate Nostril Breathing: I’ve found this to be one of the easier drills to get right from the start because there’s more physically to it. What you’ll do here is get yourself into a comfortable seating position and then use your right forefinger and thumb to gently close the right nostril so as to inhale and exhale through the left. This is on repetition. Then you’ll repeat the process on your left nostril. This is one set. I set my phone timer on for 60 seconds and perform this alternative repetition and set scheme until the buzzer goes off. If you’re suffering any sinus congestion whatsoever this is one to avoid. I’ve tried it while stuffed up and it just doesn’t work. Otherwise, it’s a great drill to incorporate and you’ll find a heightened level of mind-body awareness as you switch hands and feel the exhale come down one side and then the other.

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