The REAL Reason You're Out of Breath Running (Not What You Think!)

If you're constantly out of breath while running, even when you try and slow down, this video is for you. Coach Nate dives into the pervasive problem of "over-breathing" and what you can do to fix it from home.

Want to learn more breathing exercises and the science behind the BOLT test? Check out Patrick McKeown's Oxygen Advantage program here:

And his youtube channel!

[djblackruss]

A few years back when I started running again after the Military, a buddy suggested I hold water in my mouth. It forced me to breath thru my nose. It was simple but it really worked.

[kssrider]

The reason why I’m out of breath when running is because I’m out of shape. 😄

[santos]

I just did a 18 min run yesterday. It felt great after listening to you and slowing down my breathing!

[changestudioss]

🎯 Key Takeaways for quick navigation:

00:00 🏃‍♀️ If you constantly feel out of breath while running, you may be going too fast or there may be something wrong with your approach to workouts.
01:30 💨 Breathlessness is not primarily caused by a lack of oxygen but by a lack of carbon dioxide in the body.
02:55 🩸 Carbon dioxide buildup in the body triggers the release of oxygen from hemoglobin, which fuels our muscles.
04:34 🌬️ Over-breathing, or excessively inhaling, causes low carbon dioxide levels in the body, making us more sensitive to its presence and leading to breathlessness.
06:24 💯 The Body Oxygen Level Test, developed by Patrick McKeown, can measure your tolerance for carbon dioxide and determine if you are over-breathing.
09:21 🌬️ The normal adult who exercises moderately should be able to hold their breath for 20 seconds, while athletes should aim for 40 seconds.
10:31 🚩 A breath hold of less than 20 seconds indicates a significant need for improvement in breathing and endurance.
10:44 🏃‍♀️ Adjusting your breathing patterns can make you a better, stronger, and more comfortable runner and athlete.
11:10 📚 Gradually decrease breathing volume and increase carbon dioxide tolerance to improve performance.
11:37 👃Breathe less through the mouth and more through the nose to limit oxygen intake and allow for natural carbon dioxide buildup.
12:17 📲 Download the free Quick Start Program in the app to practice nose breathing for running.
12:47 👍 Check out the Oxygen Advantage resources and YouTube channel for more information on breathing mechanics and patterns.

[Original]

When I was a runner and started to lose comfortable breathing, I would slow the breath-cycle down; inhale over 4 paces, exhale over 4 paces. Very calming and part of my ' zone'.

[dbx]

Instead of breathing through my mouth or nose, I started breathing through my eyes. On cold winter days, sometimes it causes my eyes to fog up making it hard to see. I think I'll try breathing through my ears.

[Izik]

THANK YOU!!! recently I jogged 1km and I almost puked afterwards. Following your advice I jogged 1km again without feeling breathless at all! This is absolutely life changing!! I can finally make some progress

[MegaKB]

Thank you for sharing this information.
I am a survivor of three Ventalations from covid pneumonia. Was comatose and spent two months in the hospital.
My doctors say they aren't aware of anyone else surviving such.
Needless to say my lungs have been severely damaged.
But I have had many people help me along the way.
I just tried the test and lasted 20 seconds. I thought we'll I made it half way. But then I was elated to here you say the first time you tried it you lasted 20 seconds.
I am extremely encouraged. 😁

[chinter]

Swimming really helped me with my awareness of this. At first I needed to breathe the whole time, but as I got more comfortable I can breathe slower and more controlled

[wmdavidhamilton]

This video is an example of why I watch most videos at 1.5 speed or higher.

[EmirOfOoey-Gooey]

I got here from googling how to stop breathing and left here ready to begin again. In this strange place, your energy is a breath of fresh air. I know it's been two years for you but I really appreciate sticking around to see this video to the end

[zoommair]

I've had things backwards my entire life, and I could never understand why I was always out of breath! Thank you! <3

[joe]

This dude makes a video while running up a mountain. I get out of breath just thinking about running

[deltavictor]

Using your footfall while running do a 4 count inhale through nostrils, 3 count exhale through mouth, repeat. Happy running!

[sheppy]

I've not come across this approach before; always thought the deeper the breaths the better the oxygen to my muscles. I'll give this a try. I'm 67 years old and went for just over 30 seconds.

[hayleephillips]

I just went on my first run in years today and I am at 13 seconds so there’s definitely room for improvement.

[Subtlenimbus]

Your results on this test can vary greatly depending upon when it is done. On a rest day, it can be very high. On a day after a workout, run, etc, it can be very low. This test is used by some to determine if overtraining is a problem. It is usually done by loading up first: a series of three max inhales and exhales, and then hold. If you determine that you can hold for 40 seconds max, and then on a particular day you can only do 20, this means that you aren’t fully metabolically recovered from previous activity.

[labradormcgraw]

Most enlightening. Flawless presentation; so easy to understand. Thank you. 😊

[music-o-tastic]

I was able to comfortably go for 37 seconds even though I've been living a sedentary life for the past 2 years. Still, when I run, after about 400 meters, I feel a bit dizzy and my heartrate climbs all the way to 170 levels. Maybe it'll be alright after a couple of weeks!

[cyanophage]

If you wear your hat like that you're going to get a really funny looking sun tan 😁😁