I’ve spent years helping runners get a handle on one of the most crucial parts of running: breathing. When I first started, I thought speed was everything. But I quickly learned that how you breathe is just as important—maybe even more—than how fast you go.
I’ve taken yoga breathing classes, experimented with various techniques, and helped tons of runners tackle their breathing struggles. I’ve witnessed how the right breathing can totally change the way a run feels. Whether you’re gasping for air or dealing with cramps, breathing properly can help you run longer, faster, and more comfortably.
In this post, I’ll share the breathing tips that helped me and many of my runners level up our runs—no more gasping for air or feeling out of control. Whether you’re just starting out or you’ve been running for years, these tips will help you run smarter and breathe easier. Let’s get started!
Find Your Rhythm: Start Slow
Look, I get it—your excitement to run might have you trying to crush a 5K pace on your first mile, but slow down, champ. The first step to breathing easier on a run? Start at a pace that feels comfortable. I’ve been there too, and I’ve learned the hard way to slow it down.
The Importance of Starting at a Comfortable Pace
When I first started, I’d try to match the pace of the faster guys in the group and end up gasping for air, feeling like I just ran a marathon. Not the fun kind of burn. But once I stopped stressing about my pace and focused on running at a comfortable, conversational speed, running became a lot more fun. You should be able to chat without sounding like you just ran up a mountain—if you can do that, you’re in the right zone.
Pro Tip: Run/Walk Combo for Beginners
If you’re just starting out, try a run/walk combo. Start with 1 minute of running, 1 minute of walking. Gradually increase the run time. You’ll be surprised how quickly your endurance will build without you feeling wiped out.
Deep Breathing: The Game Changer
Alright, let’s talk about deep breathing—this is the real deal. A lot of us breathe too shallow without even knowing it. You don’t need to be running a marathon to feel that tightness in your chest or that painful stitch in your side. That’s because we’re not using our lungs as efficiently as we could.
Mastering Diaphragmatic Breathing
How to fix it: Deep breathing. It’s all about diaphragmatic breathing—breathing from your belly, not your chest. When you do this right, your body gets more oxygen, and you’ll feel less tense. Not to mention, you’ll stop feeling like someone’s stabbing you in the side mid-run.
Here’s how to nail it:
- Inhale through your nose, and feel your belly expand.
- Exhale through your mouth, and let your belly contract.
Rhythmic Breathing: Finding the Sweet Spot
Once I had deep breathing down, it was time to level up—rhythmic breathing. You ever feel like your breath is out of sync with your feet? Like you’re holding your breath every time you land a stride? That’s because you haven’t synced your breath with your foot strikes. It’s like trying to play a song out of rhythm.
Perfecting the 3:2 Rhythm
Try this: 3:2 rhythm. Inhale for three foot strikes (right-left-right), exhale for two (left-right). This rhythm helps keep your breathing steady, making it easier to stay focused. After a few runs, this rhythm became second nature—like running meditation.
Pro Tip: Speed Up, Switch to 2:2 or 1:1
When you speed up, switch to a 2:2 rhythm (inhale for two steps, exhale for two). When you’re sprinting? Go with a 1:1, inhaling and exhaling with every step. It takes some practice, but once you nail it, you’ll feel like a breathing pro.
Mouth or Nose? The Great Debate
Here’s a real kicker: Should you breathe through your nose or mouth? Well, it depends. When I first started, I was all about nose breathing. But as soon as I picked up the pace, it wasn’t enough. I looked like a fish gasping for air.
Finding Your Sweet Spot
Now? I’ve found a sweet balance. For slower runs, nose breathing keeps me in rhythm. But when the pace picks up or I’m pushing hard, I inhale through my nose, then exhale through my mouth.
Don’t Worry About the ‘Dead Fish’ Look
When you’re racing or pushing yourself, don’t worry about the ‘dead fish’ look. It might seem funny, but trust me—it works. The goal is to get the air in and out, and mouth breathing makes it easier to get the oxygen you need.
Breathing at High Altitudes: Take It Slow
Running at high altitudes? Your lungs are gonna feel it. Less oxygen means quicker fatigue and a more labored breath. The key? Slow and deep. Focus on longer, deeper breaths. This way, you’re getting the maximum oxygen with each inhale.
Patience is Key
Here’s the kicker—altitude running is about patience. Don’t try to push hard. Start slow, focus on breathing deeply, and let your body adjust over time.
Pro Tip: Take Breaks and Hydrate
Take breaks, hydrate, and keep that breathing deep.
Breathing for Sprinting
Alright, listen up. If you wanna crush sprints, you gotta breathe like you’re trying to blow out a birthday candle… but, like, a big one. You know what I’m talking about? Power breathing. It’s not about being quiet, it’s about force.
Power Breathing for Sprints
Here’s the deal: when you’re sprinting, you’re not just running; you’re making your body fight to get oxygen to your muscles. You need to push that air out with intention. So when you exhale, do it hard, like you’re trying to push the air through a tiny straw. And add that “sss” sound—you know, like you’re hissing at your shoes to get them to go faster.
Pro Tip: Breathe with Intention
Trust me, I learned this the hard way. Back when I started, I’d sprint like a madman, holding my breath or just doing some weak exhale like I was casually taking a walk. Big mistake. My chest would feel tight, my legs would burn faster, and I’d gas out quicker than a cheap engine. Once I switched to the power breath? Game changer. Felt like I had a turbo boost.
Here’s the Breakdown for Sprinting:
Exhale through the mouth, but don’t hold back. Let it rip out of you. Focus on that “sss” sound, like you’re making your body exhale every bit of CO2 it can.
Inhale through the nose, fill up that belly with air—get that diaphragm working.