How to breathe when running

Breathing is the most natural thing in the world, but as soon as you start to run, it can suddenly all go wrong. In this guide, we’re going to introduce you to a few key breathing techniques that can make your runs more efficient and help to make the right type of breathing second nature when you’re out on your run.

How do you breathe properly when running?

More oxygen in the blood means better performance and more endurance when you’re out on the roads. But how do you unlock your lungs and make your breathing feel less laboured? The truth is that it takes practice, and although these breathing techniques will not necessarily feel natural right away, your efforts will be rewarded.

• Nose or mouth?

At a slow pace, inhaling through your nose and exhaling through your mouth will probably feel like the most natural way to breathe. However, if you step up the pace or find that you’re struggling to catch your breath, it’s more efficient to inhale and exhale through your mouth. This will allow more oxygen to enter your body to fuel your muscles and release tension so you can relax into your stride. If you’re really exerting yourself, then breathing in through your nose and mouth at the same time will engage your diaphragm for maximum oxygen intake. This is a technique you will need to practice, but when doing the hard miles, it will pay off. 

• Diaphragmatic breathing

Diaphragmatic breathing, or belly breathing, refers to deep abdominal breathing that allows you to take in more air. It is particularly effective if you have shallow breathing and can reduce the number of side stitches you experience while running. Diaphragmatic breathing is also a very simple technique to learn. You should practice the steps below in the comfort of your own home before you try to incorporate it into your run.

1. Lie down on the floor and place a book on your stomach.
2. Breathe in and out deeply and consciously and watch the book rise as you breathe in and fall when you breathe out.
3. Lengthen your exhale so it lasts longer than your inhale and focus on trying to breathe all of the air out of your lungs.

Practice this new technique in five-minute sessions over a couple of days. When you’re ready to try it while running, it’s best to slow your pace so you can concentrate on the breathing technique alone. Once you get the hang of it, you’ll be able to run normally while inhaling more oxygen and exhaling more carbon dioxide.

• Rhythmic breathing

Controlling your breathing when running and being conscious of the number of steps you take for each breath can also be beneficial, particularly if you’re suffering from a side stitch.

• Easy runs - a 3:3 rhythm - take three steps while breathing in and three steps while breathing out. This will equate to around 30 breaths per minute, which is plenty of time to clear the carbon dioxide from your body and get the oxygen you need.
• Moderate runs - a 2:2 rhythm - take two steps while breathing in and two steps while breathing out. This is the perfect rate for steady-state, tempo runs or marathon pace runs. It’s sustainable over long distances and allows you to clear carbon dioxide out of your body more quickly.
• Harder runs/races - a 1:2 or 2:1 rhythm - take either one or two steps while breathing in and one or two steps while breathing out. This will increase your oxygen intake to 60 breaths per minute, helping to fuel your muscles so you can exert yourself over shorter distances. Breathing any faster than this will lead to shallow breaths that will not properly ventilate your lungs.

What are the benefits of breathing correctly when running?

Learning how to breathe correctly when running can be extremely beneficial, particularly over long distances. The benefits include:

• Exercise more comfortably and for longer periods
• Reduce the risk of back pain, tension through the shoulders, strained blood vessels and spikes in blood pressure
• Increase the flow of blood throughout the body
• Improve posture - the same muscles that are used to breathe properly also help us to maintain a good posture
• Improve your ability to relax while running
• Increase lung function and capacity if you practice proper breathing over a sustained period

Breathing exercises

Certain exercises can really benefit your breathing when running. We’d advise you to try all of these breathing exercises and create your own routine using the techniques that are the most effective for you.

• Alternate nostril breathing

Research has shown that alternate nostril breathing, also known as nadi shodhana, has a positive impact on physical and physiological fitness-based performance, making it an excellent breathing exercise for runners. Just inhale through your left nostril, close your left nostril with your fingers and exhale through your right nostril. Then inhale through your right nostril, close the nostril and exhale through your left nostril. Do this exercise for five minutes several times a week and you could benefit from a lower heart rate, improved lung function and increased respiratory performance.

• Equal breathing

Equal breathing is the act of inhaling and exhaling for the same amount of time. Close your eyes and slowly count 1-2-3-4 as you inhale through the nose and then exhale for the same four-second count. Practice this advanced breathing technique while you run and you’ll benefit from improved respiratory endurance.

• Pursed lips breathing

This technique can slow down your breathing, make it easier for the lungs to function and improve the exchange of oxygen and carbon dioxide. Just inhale slowly through the nose, then purse your lips as if you’re pouting and breathe out slowly and repeat.

Is it safe?

Learning how to breathe properly when running is perfectly safe. However, if you have a medical condition that affects the lungs or you experience shortness of breath, gasping or wheezing, you should seek professional medical advice from your GP.