Breathing is one of the most fundamental aspects of running, yet i find it’s often overlooked. Many runners breathe through both their nose and mouth, but training yourself to rely more on nasal breathing can improve efficiency, endurance, and overall performance. However, it’s not an overnight fix. It takes time, patience, and consistent practice.

Why Nasal Breathing Matters

When you breathe through your nose, you activate the parasympathetic nervous system (PNS), which promotes relaxation and better oxygen efficiency. In contrast, mouth breathing engages the sympathetic nervous system (SNS), which triggers the “fight or flight” response. While mouth breathing allows for a quick intake of oxygen, it can also lead to inefficient breathing patterns and quicker fatigue.

Nasal breathing helps:

• Increase oxygen uptake efficiency
• Reduce overall stress on the body
• Enhance endurance by maintaining a steady breathing rhythm
• Improve CO2 tolerance, which helps regulate oxygen delivery to muscles

That being said, at higher intensities such as during sprints or intervals, mouth breathing becomes necessary to meet the body’s increased oxygen demand. The key is to train nasal breathing for slower runs and recovery phases, reserving mouth breathing for intense bursts of effort. I (CoachKat) haven’t yet mastered the use of nasal breathing at higher intensities but I do often practice my nasal breathing during my slower/recovery runs. 

Training Your Breathing for Running

1. Nasal Breathing on Easy Runs

One of the best ways to build nasal breathing endurance is by incorporating it into your slower runs. Try breathing exclusively through your nose during different portions of your run. Initially, you might struggle especially when running uphill. However, as the run goes on your body will adapt and things should get easier. If full nasal breathing feels too difficult, try inhaling through your nose and exhaling through your mouth as a stepping stone.

2. Interval Breathing Techniques

During high intensity intervals, it’s natural to switch to mouth breathing. However, you can work on nasal breathing during the recovery phases. One technique is to take four deep breaths through your mouth immediately after an interval, then switch back to nasal breathing until your next effort. This helps increase parasympathetic tone, promoting faster recovery. I like to follow the same method after a steep incline. Get to the top of the hill and immediately take four deep breaths through mouth and then return back to nasal breathing. 

3. Pre-Run Breathing Exercises

Warming up your breathing before a run can help regulate oxygen intake and prevent early fatigue (also known as the “second wind” phenomenon). Try this before you start running:

• Take five deep breaths in through your nose and out through your mouth
• Focus on slow, controlled inhales to engage deeper lung function
• This primes your respiratory system for better oxygen uptake

4. Belly Breathing for Lung Expansion

Belly breathing (also known as diaphragmatic breathing) is an effective way to maximise oxygen intake and lung capacity. While difficult to maintain while running due to core engagement, it’s highly beneficial before and after your runs.

How to Practice Belly Breathing:

1. Lie on your back and place one hand on your belly.
2. Inhale deeply through your nose, feeling your belly rise rather than your chest.
3. Slowly exhale and feel your belly lower.
4. Repeat for a couple of minutes to fully expand your lungs.

This technique can improve oxygen efficiency and make deep breathing more natural during runs.

Rhythmic Breathing for Focus and Efficiency

Rhythmic breathing involves coordinating your breath with your running stride. For example, you can breathe in for four strides and out for four strides. This technique:

• Promotes consistency in breathing
• Helps maintain focus and rhythm during long runs
• Can serve as a distraction from physical exertion

Rhythmic breathing is especially useful on longer runs, helping to keep a steady pace without overexertion.

Final Thoughts

Improving your breathing while running takes time, but the benefits are well worth the effort. Nasal breathing can increase endurance and oxygen efficiency, rhythmic breathing can enhance focus, and pre run breathing exercises can optimise performance. Over time, training your breath will not only make running feel easier but will also help you become a more efficient and resilient runner.

Start small, incorporate nasal breathing on your slower runs, practice belly breathing before workouts, and experiment with rhythmic breathing on long runs. Practice your nasal breathing before bed, slow and controlled breaths for 1 minute. With consistency, you’ll notice a significant improvement in your overall breathing efficiency and running performance.

If you need help with your running technique check out our different running coach services, we also offer a free consultation if you are unsure where to start.