4 Tips for How to Breathe While Running
Key takeaways:
Proper breathing techniques can make running feel easier, allowing you to focus on improving your performance.
Deep belly breathing through your nose and mouth can maximize your oxygen intake.
Rhythmic breathing patterns may reduce stress on your diaphragm as you run.
One of the most common challenges for new runners is learning how to breathe correctly while running. Many beginners feel out of breath when they first start running. Some might find themselves gasping for air. Others might not know whether to breathe through the nose or mouth while running.
These challenges are to be expected. It takes time for your cardiorespiratory system to adapt to the demands of running. Learning proper breathing techniques can make it easier to run. With proper training, they can also make you a better, more efficient runner.
What are the best breathing tips and techniques for running?
There isn't one "best" way to breathe while running. The key to managing your breath during a run — or any high-intensity exercise — is proper training. As you condition your body with regular running workouts, your breathing and circulation improve, your muscles adapt, and your V02 max increases. In other words, you can't go from 0 to 60.
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When combined with proper training, breathing techniques help you get the most out of your runs. Multiple methods might work best for you, depending on your pace and preferences. Here are a few tips and techniques for how to breathe while running.
1. Maintain proper running form
Many runners overlook the importance of running with proper form. But the correct form can help you breathe better, lower your risk of injury, and lessen the stress on your body.
When you run, your torso (back, chest, and abs) should be upright, and your core should be engaged. Keep your shoulders relaxed and down away from your ears. Your chest should be up and forward, pointing in your running direction.
Try not to slouch or hunch forward. This can compress your lungs and diaphragm. You should find that breathing is a little bit easier if you have good posture when you run.
2. Breathe using your nose and mouth
Some running coaches suggest breathing through your nose while running. Nasal breathing offers the benefit of filtering, humidifying, and warming the air before it hits your lungs.
But unless you are running slowly, breathing only through your nose will probably not offer enough oxygen. The nasal passages are very small, so inhaling enough oxygen to sustain higher-intensity runs may not be possible.
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Most running experts suggest breathing through your nose and mouth. Doing so allows you to maximize the oxygen you can take in. You can breathe slowly without feeling winded when you can better meet your oxygen needs. As a result, your breathing will feel more relaxed and comfortable, even while running at a higher effort level.
3. Use rhythmic breathing
Rhythmic breathing can be an effective technique for running. It involves breathing with a specific and consistent pattern as you run. This can help prevent hyperventilating or unconsciously holding your breath, which can make breathing while running harder. It can also lessen the stress on your diaphragm and breathing muscles, lowering the risk of getting a side stitch.
When you run, your body is subjected to impact forces roughly 2 to 3 times your body weight. As you inhale, the diaphragm and core muscles contract to stabilize your core and pelvis. The pelvis is less stable as you exhale because the muscles are relaxed. So the diaphragm and core are particularly vulnerable when you exhale as you land.
Rhythmic breathing patterns use an odd ratio of inhales to exhales to ease stress on the diaphragm. The inhale count is longer because it takes more work to inhale. A common rhythmic breathing pattern for running is 3:2 breathing. This pattern involves inhaling for three foot strikes and then exhaling for two strikes.
Here is an example of the 3:2 breathing pattern:
Inhale: Right foot, left foot, right foot
Exhale: Left foot, right foot
Inhale: Left foot, right foot, left foot
Exhale: Right foot, left foot
You can try a 2:1 breathing pattern for faster runs. That means you will breathe in for two steps and then breathe out for one step.
4. Belly breathing
Taking fast, shallow breaths is a common mistake for new runners. You can correct this with belly or diaphragmatic breathing. With this technique, you take deep, slow breaths that expand your stomach instead of shallow breaths that only expand your chest.
According to the American Lung Association, belly breathing is one of the best breathing techniques for running because it allows you to take in more oxygen.
Here's how to practice belly breathing before you run:
Sit or lie on your back comfortably, with one hand on your chest and one on your belly.
Close your mouth and inhale through your nose as slowly as possible. Feel your chest and stomach rise as you do.
When your stomach is fully pushed out (expanded), exhale through your mouth as slowly as possible.
Try to gradually up the length of your exhales, aiming to make them twice as long as your inhales. Beginners may need to start with an inhale for four and exhale for eight.
Why is it important to breathe properly while running?
Running is a high-intensity aerobic exercise. So your muscles need more oxygen to keep contracting as you run. You breathe faster and deeper, allowing your lungs to take in that extra oxygen. And your heart pumps faster to bring oxygen-rich blood to your muscles.
Improper breathing techniques — like taking frequent shallow breaths — can make running more difficult. You might have to breathe harder and faster than you should. As a result, running will feel more tiring, and your respiratory muscles will quickly fatigue. But if you learn to breathe more efficiently, you can get more out of each run, focusing on increasing your endurance and maximizing your performance.
The bottom line
Learning how to breathe properly while running can help you feel more comfortable. Techniques like belly breathing can maximize your oxygen intake to make your runs more efficient. But remember, regular training is key for mastering breathing techniques and becoming a better, faster runner.
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References
Contreras-Briceño, F., et al. (2021). Intercostal muscles oxygenation and breathing pattern during exercise in competitive marathon runners. International Journal of Environmental Research and Public Health.
Each Breath. (2016). Breathing basics for runners. American Lung Association.
Hohmann, E., et al. (2016). Plantar pressures during long distance running: An investigation of 10 marathon runners. Journal of Sports Science and Medicine.
Hottenrott, K., et al. (2012). Effects of high intensity training and continuous endurance training on aerobic capacity and body composition in recreationally active runners. Journal of Sports Science and Medicine.
Morton, D., et al. (2014). Exercise-related transient abdominal pain (ETAP). Sports Medicine.
Nystoriak, M. A., et al. (2018). Cardiovascular effects and benefits of exercise. Frontiers in Cardiovascular Medicine.
Tiller, N. B. (2019). Pulmonary and respiratory muscle function in response to marathon and ultra-marathon running: A review. Sports Medicine (Auckland, N.Z.).
