Let’s get one thing straight—breathing can be trained. Just like your legs, lungs, or even your mindset.
And no, you’re not stuck with the way you breathe now. If you’re gasping through every mile, that’s not “just how you are.” You can fix it—and when you do, you’ll run smoother, longer, and stronger.
I always tell runners: we work on everything—mileage, form, strength—but ignore the very thing that keeps us alive. Breathing. Let’s change that.
1. Diaphragmatic (Belly) Breathing: Train the Right Muscle
Here’s the deal: your diaphragm is a muscle under your ribs. When it moves down, your lungs open up and suck in air. That’s how it’s supposed to work.
But most of us? We chest-breathe. We raise our shoulders and puff our upper lungs. That’s like filling a water bottle from the top only. It’s weak and it runs out fast.
Start simple: Lie on your back. One hand on your belly, one on your chest. Now breathe in through your nose. Your belly should rise; chest should barely move. Exhale through your mouth. That’s it. That’s the feeling you want to bring to your running.
I remember doing this and thinking, “Holy crap—I’ve been starving myself of oxygen for years.” My shoulders used to stay tight like I was bracing for a punch. Once I started breathing deep, everything felt lighter.
There’s data to back this up. A study from the Frontiers in Physiology found runners who practiced diaphragmatic breathing had better endurance and less fatigue. Why? More oxygen in, less stress on the backup muscles.
Another study found it even improves core strength and posture—makes sense, since the diaphragm works with your core to hold you upright.
How to Use It While Running
Start your run with a few belly breaths. Set the tone. During the run, check in every so often:
- Are your shoulders relaxed?
- Is your belly moving with the breath?
- Are you clenching your fists?
If you’re tense, stop, shake out your hands, and take a long deep belly breath. I still do this on hot days or during races.
Quick hack: Try letting your belly go loose. Stick it out. Make a “Buddha belly.” Sounds silly, but it forces the diaphragm to work.
2. Rhythmic Breathing: Match Breathing to Your Stride
Once belly breathing feels natural, try rhythmic breathing—basically syncing your breath with your foot strikes.
Why? It smooths things out. It stops you from going into panic-breath mode. And some coaches believe it helps spread out the pounding between both sides of your body.
A good pattern to start with: 3:2. That means inhale for three steps, exhale for two.
Example:
Right foot – inhale (1)
Left – inhale (2)
Right – inhale (3)
Left – exhale (1)
Right – exhale (2)
Then repeat.
Sounds weird? It is at first. When I first tried it, I lost count and felt like I was trying to solve a math problem mid-run. But after a few sessions, it clicked. It became a rhythm—almost meditative.
Studies show rhythmic breathing can improve oxygen use and keep you in control when the going gets tough. Basically, it stops your breathing from going off the rails.
Variations to Try
- Easy pace: 3:2 or even 4:4
- Moderate pace: 3:2
- Tempo or fast pace: 2:2
- Sprinting: it’ll fall into 1:1 (and that’s fine)
Start small. Pick 5 minutes during your run to try 3:2. Count softly: “in-two-three, out-two.”
Eventually, your body picks it up and you stop thinking about it.
3. Nasal Breathing: Slow Down to Build Up
This one’s tough but worth it. Nasal breathing—yep, breathing only through your nose—takes patience. But it builds control, calms your nervous system, and boosts endurance.
Start Easy
Pick your slow runs. During an easy jog, breathe only through your nose for 5 minutes. Then go back to regular breathing. Then another 5. Like intervals—but for your lungs.
I do this during recovery runs. At first, it feels like suffocating. But after a few sessions, your body adapts. And trust me—it teaches you to really relax.
Don’t try this during speed work or long runs until you’ve trained it. That’s asking for frustration.
Warm-Up & Cool-Down Tool
Here’s one I love: I start my warm-up mile breathing through my nose. It forces me to keep the pace easy and really tune in. Once I feel the need to switch to mouth-breathing, I know it’s go time.
Same during cooldown—nose breathing helps me bring my heart rate down and recover faster.
Handling the “Air Hunger”
That panicky I-need-more-air feeling? It’s mostly your brain freaking out from carbon dioxide, not lack of oxygen.
To train through it, try this simple off-run exercise:
- Breathe normal for a minute.
- Exhale and hold your breath for 5–10 seconds.
- Resume normal breathing.
Repeat. It builds your tolerance. On runs, if air hunger hits—slow down, stay calm, and keep your shoulders loose. If it’s too much, take a few mouth breaths and try again later. It’s all practice.
Clear the Nose First
Obvious but overlooked—if your nose is stuffed, nasal breathing won’t happen. Use a saline rinse, blow your nose, or try a nasal strip.
I even use a saline spray before nose-breathing runs when the air is dry. And yep, I’ve chewed gum on long runs to keep my mouth moist so I’m less tempted to gasp for air. Sounds weird. Works great.
Some coaches (like in the Oxygen Advantage method) suggest humming during nasal exhale to boost nitric oxide. I’ve tried it. It helps. But you’ll definitely get funny looks on the trail.
3. Try “Nose Only” Drills on Easy Runs
Want a weird but surprisingly powerful way to level up your breathing? Try nose-only runs.
Pick an easy day and make it a game: breathe through your nose only for 2 miles, then switch back to normal breathing for a mile, then return to nose-only. Or go all in and do your entire recovery run nasal-only.
Forget pace—seriously. You’ll probably run way slower, and that’s totally fine. I’ve done runs where I was two minutes per mile off my usual pace just because I committed to nose breathing.
It’s like strapping a mini weight vest on your lungs. It sucks at first. But after a few weeks, you’ll notice you can go longer before switching to mouth breathing.
Keep a journal—it’s kind of cool to watch your nasal breathing endurance go from 10 to 20 to 30 minutes without gasping.
And yes, this stuff works. According to the team behind Oxygen Advantage, it can take 6–8 weeks to fully adapt, but you’ll see little wins much sooner if you stay consistent.
Runner-to-Runner: I had a stretch last year where I focused on nasal breathing during most of my easy runs. Come race day, I realized I could push harder before hitting that red zone. My “out of breath” line had shifted. That alone was a game-changer.
Try This: How long can you hold nasal breathing before needing to switch? Track your progress weekly and challenge yourself to extend it without compromising form.
4. Breathwork Drills for Off Days (Or Couch Days)
Training your breath doesn’t have to stop when your shoes are off. Here are some solid off-road breathing exercises to build lung power and CO₂ tolerance:
Controlled Breath Holds
This one’s simple but not easy: take a normal inhale, exhale slowly, then pinch your nose and hold your breath until you feel that moderate “I want to breathe” sensation—then breathe normally.
Don’t push it to the extreme. Do this a few times in a row.
Over time, you’ll get better at handling that uncomfortable feeling. And guess what? That translates into more composure and less panic when you’re pushing hard on a tough run.
Resistance Breath Training
You don’t need fancy gear—some folks breathe through straws or blow up balloons to train respiratory strength. Think of it like weightlifting for your diaphragm.
There are tools like PowerLung, but even exaggerated inhales and exhales can help. I’ve tried the balloon trick before races just to get that “breathing power” kicked in. It works.
Breath Control with Yoga
You don’t have to be a yogi. But a few minutes of box breathing (inhale-hold-exhale-hold) or alternate nostril breathing can center your nervous system and teach you how to control your breath under stress.
I’ve messed with this pre-race when nerves hit—super grounding.
Posture Fixes for Better Breathing
Your lungs need space. If you’re slouched like a tired question mark, you’re crushing your lung capacity.
I like to throw in a “big yawn” stretch a few times a day—arms overhead, deep breath in. Opens the chest and helps with upright posture on runs.
Pro tip: Strengthen those upper back muscles. A strong posture isn’t just for looks—it’s for breathing too.
Nasal Hygiene (Yep, It’s a Thing)
Here’s one most runners skip: make nasal breathing a daily habit, not just a workout stunt. Try breathing through your nose during the day, at work, and even while sleeping (mouth tape is a thing—no shame).
If you’ve got constant congestion, it might be time to see an ENT. One runner on Reddit swore that fixing his deviated septum completely changed his running.
Coach’s Take: All of this builds a system that works with you, not against you. When you stop thinking about your breath because it just works, that’s when the real magic of running kicks in. You can finally focus on the run itself, not the struggle to get air.
Mindset Matters: The Mental Game of Breathing
We’ve talked about technique, nose vs. mouth, and all the physical stuff — but let’s be real for a second: breathing isn’t just about lungs. It’s also about your headspace. Your brain can mess with your breath, and your breath can mess with your brain.
When Anxiety Takes Over Your Run
Ever had a panic moment in a race? I have. One second I’m cruising, the next a single thought — “I’m not gonna make it” — hits me like a truck. My chest tightens, breath goes shallow, and suddenly I feel like I can’t get enough air. Total spiral.
I’ve coached runners who do the same. They worry so much about “breathing right” that they end up doing it worse. One beginner on Reddit said stressing over her breath made it feel like she was choking mid-run. She finally told herself to just chill and trust her body — and everything got easier.
Here’s the fix: Back off. Literally. Ease your pace for a minute. Shake out your arms. Take two slow, deep breaths (even if it’s through your mouth). Then tell yourself something simple like, “It’s just one breath at a time.” You don’t need to nail a perfect rhythm. You just need to stop the spiral.
One veteran runner once said, “Don’t focus too hard on how you’re breathing — your body’s been doing this since birth.” That advice stuck with me. Sometimes letting go of control is exactly how you get it back.
What about you? Have you had that breath spiral? What helped snap you out of it?
Using Breath as Your Anchor
Now, the flip side. Breathing can also become your anchor. On long runs, especially solo ones, I like to zone in on the sound and rhythm of my breath. It’s like a personal metronome: in… out… in… out.
That’s mindfulness. And it works. When I catch my brain drifting to “Ugh, how many miles left?” I bring it back to the breath. That rhythm helps me stay calm, stay steady. A few studies even back this up — runners who stay mindful, especially about their breath, report lower anxiety and effort levels. You’re doing the same run, but it feels easier because you’re locked in.
I call this “running the mile you’re in.” You don’t worry about the miles ahead. You stay right here, with this breath, this step.
The Pre-Race Nerves Trick
You ever feel like you’ve already run a 5K just waiting at the start line? Yeah, I’ve been there — heart racing, pits sweating, barely breathing before the gun even fires.
Here’s what I do: box breathing. Inhale for 4 counts, hold for 4, exhale for 4, hold again for 4. Repeat. It slows everything down. Even a couple of deep nose breaths can work wonders. It gives your brain something to do besides panic and keeps you from wasting energy before the run even starts.
Starting in a calm state makes the first mile feel so much better.
How do you deal with start-line nerves? Got your own calming ritual?
Breathing Builds Confidence
There’s power in feeling like you’ve got this. I’ve had runners tell me, “Once I figured out my breath, I felt like a real runner.” No more ending every session bent over and gasping. Just running tall, finishing strong.
I remember one 10K where I tested myself mid-race — switched to nasal breathing to see if I could manage it. I was maybe at 60–70% effort, and it worked. That told me, “You’ve got more in the tank.” It fired me up. I knew I hadn’t hit my redline yet. That mental edge helped me push harder in the second half.
Try this sometime — check your breath mid-run. It can tell you a lot.
Replacing Negative Self-Talk with Breath Cues
Every runner knows that voice: “I’m dying. I can’t do this. I should stop.” But here’s a trick I use: pair your breath with a thought. Inhale strength, exhale stress. Or just exhale with a word like “relax” or “focus.”
It sounds cheesy, sure. But it works.
Also, stop seeing heavy breathing as a red flag. It’s not bad — it’s a signal. It means you’re working. Embrace it. Control it. That’s where growth lives.
When Breath and Body Sync Up
This is what we all chase — that magic moment when running feels easy. You’re breathing smooth, legs are turning over, mind is calm. It’s not every run — but when it happens, it’s special.
I had a sunrise run in Bali once — rice fields glowing gold, soft ground underfoot, nose-breathing the whole way. It felt like I wasn’t even trying. Those moments? That’s the runner’s high. That’s what keeps me coming back.
One guy on Reddit said when he slowed down and just breathed through his nose, running stopped being torture and started feeling like a gift. I get that.
Common Running Breathing Myths Busted (By a Real Runner)
There are a lot of myths floating around about how to breathe when you run. Some sound legit. Others? Not so much. Let me break them down from the perspective of someone who’s been running, racing, and coaching for years.
Myth 1: “Always breathe in through your nose and out through your mouth.”
Heard this in PE class? Yeah, me too. It sounds smart — nose filters the air, mouth lets it out fast. But here’s the truth: there’s no one-size-fits-all.
At an easy pace? Sure, nose in, mouth out might feel good. But when you’re pushing the pace or climbing a hill, you need air — fast. Mouth breathing, both in and out, is fine. I know elite runners who go full mouth-mode during hard efforts.
The key? Breathe in whatever way gets the job done.
Try this: See if nose-in, mouth-out feels smooth on easy runs. If not, don’t sweat it.
Myth 2: “Mouth breathing means you’re out of shape.”
Total nonsense. Mouth breathing just means you’re working. Beginners might mouth-breathe on an easy jog. Veterans? Same thing at marathon pace.
Fitness shifts the threshold. If you’re huffing and puffing two minutes into an easy run, slow down. But if you’re grinding up a hill, of course you’re going to breathe hard. It’s effort-dependent, not a shame signal.
Mini checkpoint: If you mouth-breathe early on an easy run, ease the pace and see if your breathing settles. That’s your body’s way of waving a yellow flag.
Myth 3: “Nasal breathing will magically boost your VO2 max.”
Nice idea, but not the golden ticket. Yes, nasal breathing trains you to be more efficient. It can improve your oxygen use, especially on easy runs. But it’s not a replacement for intervals, tempo runs, or long sessions.
Think of it like a fuel efficiency tweak, not a turbocharger. It can help over time, but you still need to log the miles and work hard.
What I’ve seen: I use nasal breathing in recovery runs. Helps me stay chill and build base fitness without overdoing it.
Myth 4: “Can’t nose breathe? Tape your mouth and push through.”
Please don’t. Look, I’m all for pushing limits, but taping your mouth shut is next-level risky. Some pros do it in controlled sessions, but beginners? That’s asking for trouble.
If your nose is blocked, your body needs air. Simple as that. You wouldn’t duct tape your car’s air intake and expect it to run better.
Tip: Work on nasal breathing slowly and safely. If you have nose issues (like a deviated septum), talk to a doc. No amount of willpower can fix blocked airways.
Myth 5: “Breathe as little as possible to save energy.”
Wrong. Yes, breathing burns a bit of energy, but skimping on oxygen is like shortchanging your muscles. You don’t want to pant shallowly or hold your breath.
Deep, full breaths are more efficient. Let your effort dictate your breath, not the other way around.
Runner tip: Practice deep belly breaths at rest. Then bring that rhythm into your easy runs.
Myth 6: “Breathing can’t really be trained.”
Total BS. Breathing is trainable — just like your legs, lungs, and heart. Swimmers are pros at breath control. Runners can be, too.
Diaphragmatic breathing, breath-hold drills, rhythm training — all help. I’ve felt the difference in my own training and seen it in my athletes. Stronger breath = better performance.
Give this a shot: Try a 3:2 breath rhythm on your next steady run. Inhale for 3 steps, exhale for 2. It sets a flow and keeps your breathing grounded.
FAQs: Breathing Techniques for Running (Real Talk Edition)
Q: Should I breathe through my nose or mouth when running?
A: The short answer? Do what keeps the air flowing.
For easy runs, try breathing through your nose. It filters air better, slows you down (which is good for base building), and can make your breathing more efficient. But when you pick up the pace, your body’s gonna want more air — so open that mouth.
Most runners do both without even thinking: nose-breathing when things are chill, mouth-breathing when the heat is on.
Here’s my rule of thumb: if you’re huffing and puffing with your mouth wide open on an easy jog, ease up a bit. Match your breath to your stride and focus on deep, belly breaths. The goal is oxygen, not style points.
🏃♂️ Try this: On your next easy run, start with nose breathing. When you feel winded, open your mouth — but stay controlled. Notice the difference?
Q: Can nasal breathing actually help my performance?
A: It can, especially over time.
Studies have shown around 22% improvement in breathing efficiency after regular nasal breathing training. That means lower heart rate, steadier pace, and a better aerobic engine. Sounds good, right?
I’ve had runners train with nasal-only breathing for 6 to 8 weeks, and yeah — it’s awkward at first. But the payoff? Big. Even if you switch to mouth-breathing in races, the training effect sticks. You’ve trained your body to use oxygen better, and that carries over.
Bonus: It might help with stuff like asthma or post-run wheezing too.
💡 Coach’s Tip: Think of nasal breathing like weightlifting for your lungs. It feels hard, but it builds endurance behind the scenes.
Q: What if I just can’t breathe through my nose while running?
A: First, don’t panic. Lots of us have been there.
If you’re sick or your allergies are flaring up, don’t force it. Use nasal strips or decongestants if they help — but if you can’t breathe through your nose, breathe through your mouth and run easy.
Now, if it’s not a sickness thing but just “my nose never works when I run,” it might be structural (hello, deviated septum). I’ve coached runners who had surgery and told me it changed everything. That’s a personal decision, but it’s worth getting checked.
Otherwise, start small. Practice nose breathing on walks or during the warm-up. Train your nose just like you’d train your quads.
✅ Challenge for you: Next time you brush your teeth or do chores — close your mouth. Little things like that build tolerance.
Q: Why do I get out of breath so fast?
A: Classic beginner problem. I’ve seen it a thousand times.
The main issue? You’re going too fast.
Slow it way down. You should be able to talk in full sentences or at least breathe calmly. Walking breaks are fine — no shame in it. You’re building a foundation.
Then add in smart breathing: belly breathing to get more air in, rhythmic breathing (like 3:2 inhale/exhale) to steady your pace, maybe sprinkle in nasal work too.
Over time, your body adapts. Your lungs get stronger. VO₂ max goes up. You stop gasping like you’re being chased by a bear.
🎯 Ask yourself: “Can I talk right now?” If not, back off the pace. Trust me — fitness builds faster with smart pacing than with constant struggle.
Q: Is all this breathing technique stuff legit, or just trendy?
A: It’s legit. And I say that as a coach who once thought breathing was just “inhale/exhale and go.”
The science backs it: trained runners breathe slower and steadier at the same intensity compared to beginners. That means they’re using their breath more efficiently.
Books like Breath by James Nestor and research by Dr. George Dallam brought this into the spotlight, but smart runners were doing it long before it was trendy.
I’ve used breathing drills to help runners fix fatigue issues, control race-day nerves, and even run pain-free after injury. It’s not magic. It’s a tool — and a powerful one.
💬 Your turn: Have you tried a breathing technique that changed your run? Let’s hear it — drop it in the comments or bring it up in your next running group chat.
