How to Breathe While Running

Breathing through your nose during physical exercise can make a huge difference. Nasal breathing will help to prevent dehydration and reduces trauma to the airways. It helps to keep the airways clear of congestion and breathing through the nose adds another resistance to the breathing muscles which helps strengthen them.

It's also more optimal for moving the diaphragm. Breathing through your nose increases oxygen uptake in the blood and breathing through your nose during exercise increases carbon dioxide in the blood which allows hemoglobin to release oxygen more regularly to the cells.

Naturally, it is very challenging to switch to nasal breathing but your body will adapt to it and it will get easier. You will have more functional breathing and see your recovery improve. There is no need to use your mouth for low and moderate exercise. The more you can breathe through your nose, the better your nose will work for you. Use your nose and see the benefits that unfold for you.

[Tazangamoz]

When I ride my bike, I tried nasal breathing but always have a runny nose. I guess I have to keep practicing. 💯

[thepsychologist]

I spend my whole day breathing through my nose, in addition to while sleeping. I get plenty of filtration and functional breathing during this time. I've been a distance runner for over 35 years and I've always breathed through my mouth. It's never been an issue and I've established a very deep and rhythmic breathing cycle. Currently 52yo and still a sub-90 for the half marathon and still a Boston Qualifier for the marathon.

[seanmeehan-jskh]

Thank you so much. This is my first day of nasal breathing. Feel great. Had bad asthma earlier in the day, my breathing much smoother.

[Cookefan]

You can sometimes tell when a technique works by the number of views, comments and likes are on the lower side. This is a road less traveled because it’s HARDER to do and takes TIME to develop but if developed properly becomes a powerful tool in your arsenal.

[traceybella]

Thanks! Your information is so helpful

[davecom]

This is helping lower my 5k time week by week.

[gmc]

Patrick, Thank You for sharing all this valuable knowledge about relearning how to breathe & do so correctly, but one question for a belated beginner:
When learning how to gradually breathe correctly while walking fast or running, is it necessary (to do it properly) to exhale through the nose, as well?
---Still Learning & eager to do so at 82;-).

[na-dkvm]

Patrick, if I have a 2 mile fitness test max effort (time trial) on a Wednesday for example, how many days before that should I do breath holds and how long do I hold the breath and how many reps ??thanks

[modecharlie]

What are your thoughts on using tape across the bridge of the nose to open up the nostrils.

[thekingsdaughter]

I always feel that I'm half suffocating when I breathe exclusively through my nose. So... I need to practice? It will get easier/more effective? 😟

[ChristinaMagma]

I thought this was the way you were suppose to do it. Every time i breathed out my mouth i would get a mad sore throat 😢