Tips for Breathing While Running

The Runner’s Guide to Breathing Efficiency

Why Breathing Technique Matters

While breathing happens automatically, conscious breathing techniques can significantly impact running performance. Research indicates nasal breathing may offer advantages including better oxygen absorption, natural air filtration, and improved running economy. However, the optimal breathing method varies between individuals – the key is finding what works best for your physiology and running style.

The Science of Nasal Breathing

• Enhanced Oxygen Uptake: Nitric oxide production in nasal passages improves oxygen circulation
• Natural Air Conditioning: Nasal passages filter allergens and humidify incoming air
• Pace Regulation: Serves as built-in intensity monitor – nasal breathing becomes difficult at unsustainable paces
• Diaphragmatic Engagement: Promotes deeper belly breathing versus shallow chest breathing

Developing Nasal Breathing Proficiency

Foundation Phase (Static Practice)

1. Assume comfortable position lying or sitting
2. Place hands on abdomen and chest to monitor diaphragm movement
3. Inhale deeply through nose for 4-5 seconds, expanding abdomen
4. Exhale through pursed lips for 6-7 seconds, engaging core
5. Practice for 5 minutes daily, gradually increasing duration

Integration Phase (Dynamic Practice)

1. Begin with walking – inhale for 3 steps, exhale for 4 steps
2. Progress to easy jogging with same breathing rhythm
3. Focus on maintaining smooth, controlled breaths
4. If nasal breathing becomes strained, reduce intensity

Application Phase (Running Implementation)

• Start with short, easy runs focusing solely on breathing
• Use nasal breathing as pace governor – inability to maintain indicates excessive intensity
• Gradually incorporate into regular training runs
• Expect 4-6 week adaptation period for full benefits

When Nasal Breathing May Not Work

While beneficial for many, nasal breathing has limitations:

• High-intensity sessions may require mouth breathing
• Those with nasal obstructions or allergies may find it challenging
• Altitude training often necessitates mouth breathing

Breathing as a Performance Tool

Conscious breathing offers benefits beyond oxygenation:

• Reduces performance anxiety through focus control
• Improves running form through core engagement
• Enhances recovery between intervals
• Serves as meditative practice during long runs

Source: rei.com
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