How To Breathe While Running

Ever felt out of breath while running? Trust me, every runner’s been there.

I’ve been there too.

I used to think that running was all about how fast I could go or how far I could push myself.

But over time, I learned that breathing is as important as pace, form, or even endurance.

“”Intentional breathwork during running optimizes oxygen delivery, regulates nervous system activity, and enhances endurance by reducing unnecessary muscular tension and energy waste, strengthening your running abilities over time,”” says Dr. Justine Luchini of Thirdzy.

Let’s dive into why breathing right makes a huge difference, and I’ll share the tips that really helped me out.

So whether you’re just starting or a seasoned runner looking to refine your technique, this guide will help you take your running and breathing to the next level!

Go Conversational

The easiest way to keep breathing steady? Start at a pace that actually feels good.

For new runners, I recommend a ‘conversational pace,’ where you can chat comfortably without gasping for air

Think of it like chatting with a friend or reciting something simple—like the Pledge of Allegiance—while running. You’re in the right zone if you can talk without struggling to breathe.

When I first started, I’d go all out every run and end up gasping within minutes—definitely not fun .

But running became more fun once I started paying attention to my pace and trying to find my rhythm.

It wasn’t until I slowed down and found my rhythm that running became more fun and sustainable. By pacing my properly, I was able to keep my breathing under control. That’s a good thing if you ask me.

Let’s unpack this more.

Beginners – Slow Down

If you’re new to running, it’s normal to feel out of breath during your runs. Many beginners feel they’re out of shape if they get winded quickly, but it’s often just a matter of pacing.

Here’s the truth.

Starting out too fast is a classic beginner mistake—I made it plenty of times myself.” I’d try to match the pace of more experienced runners, and before I knew it, I was struggling for air.

The good news? Breathing gets easier as your endurance improves. The key is to start slow and build up gradually.

In the beginning, keep your runs easy and conversational. Don’t worry about speed or distance—focus on maintaining a pace that allows you to breathe comfortably. As your fitness improves, you’ll naturally be able to run faster and farther without feeling breathless.

Feeling breathless too soon? Try a mix of running and walking until you find a rhythm.. Start with a routine, like 1 minute running followed by 1 minute walking. Gradually increase the running intervals as your endurance builds.

Deep Breathing While Running

One of the best ways to improve your breathing while running is to practice deep breathing.

Most of us take shallow breaths day-to-day, but that won’t work while running.

You need to take deeper breaths to maximize your lung capacity and deliver more oxygen to your muscles.

Deep, or diaphragmatic, breathing lets you fully engage your lungs and take in more oxygen.

When you breathe deeply, you give your muscles the oxygen they need to keep working efficiently. It also helps you stay relaxed and prevent side stitches or muscle cramps.

Science agrees. A study in the Journal of Strength and Conditioning Research found that diaphragmatic breathing improves endurance performance by enhancing oxygen efficiency and reducing respiratory fatigue. It’s also been linked to better core engagement, which can reduce strain on the back and improve posture during long runs.

When I first started practicing deep breathing, I noticed that it made my runs easier—especially on longer distances. I felt more in control of my breathing, and my body stayed more relaxed.

Here’s how to do it:

• Inhale deeply through your nose, letting your belly expand (not just your chest). This helps your diaphragm pull more air into your lungs.
• Exhale fully through your mouth, letting your belly contract. This pushes out all the carbon dioxide, making room for more oxygen on your next breath.

To build this habit, I’d recommend practicing it while you’re sitting or lying down whilst you have access to clean air & a full breath.. This helps you get used to breathing deeply from your belly. Incorporate it into your runs once you’ve got the hang of it.

Synchronized Breathing

Once I felt comfortable with deep breathing, I tried rhythmic breathing. The 3:2 ratio—inhale for three steps, exhale for two—sounded easy enough, but it took some practice!

Well, it took some practice! But after a few runs, I found my rhythm. It became a meditation for me, helping me stay focused and calm, especially on long, steady runs.

Let me explain what is it all about.

Rhythmic breathing, or matching breaths to foot strikes, may sound tricky, but once you get the hang of it, it can make a big difference.

This method also has to offer and you don’t have to take my word for it.

According to the Journal of Applied Physiology, rhythmic breathing patterns can help runners optimize oxygen uptake and manage the demands of distance running. A 3:2 pattern (inhale for three steps, exhale for two) has been shown to work well for longer runs, as it provides a steady oxygen flow and helps keep you at a sustainable pace. (source)

If you’re just getting into this, try a 3:2 pattern; it’s a solid starting point. This means you inhale for three foot strikes (RIGHT-LEFT-RIGHT) and exhale for two foot strikes (LEFT-RIGHT). This pattern helps balance your breath and reduces the strain on your diaphragm.

Over time, as you become more experienced, you can adjust the pattern based on your pace. For example, if you’re running faster, you might switch to a 2:2 pattern (inhale for two foot strikes, exhale for two). And during all-out sprints, you can even go to a 1:1 pattern, inhaling and exhaling with every footstrike.

Nose vs. Mouth Breathing: Which is Better?

Wondering if you should stick to nose breathing or mouth breathing? It depends on your pace and what feels comfortable.

I know this can be confusing. I used to think I had to breathe through my nose all the time, but that just wasn’t cutting it once I started picking up the pace.

For starters, let’s not diss nasal breathing. A study published in the International Journal of Exercise Science found that nasal breathing during moderate-intensity exercise can improve oxygen exchange efficiency. It also lowers the risk of over-breathing, helping runners maintain a comfortable pace, especially during longer runs. (source)

Now, I’ve found a balance that works for me: on easy runs, I’ll stick to nose breathing, but once the intensity ramps up, I breathe in through my nose and mouth. This allows for deeper breaths and warms the air, while exhaling through the mouth helps you eliminate carbon dioxide more efficiently.

During faster runs or races, I keep my mouth slightly open (the “dead fish” look) to allow for easier airflow. It might look funny, but it works!

Whatever you do, don’t stress about whether you’re breathing through your nose or mouth

Breathing in the Cold

Running in cold weather brings its own breathing challenges. Cold air can irritate your lungs and make it harder to breathe.

One way to minimize this is to focus on nose breathing as much as possible. Your nose helps warm and humidify the air before it enters your lungs, reducing irritation.

However, when your pace picks up or the air is especially cold, you may need to breathe through your mouth. A scarf or buff over your mouth can warm the air before it reaches your lungs—a lifesaver for me during one cold winter training session!

In especially chilly weather, consider covering your mouth with a neck gaiter or scarf to help trap warmth and moisture. Start with a slower pace to let your body adjust, and ease into a comfortable breathing rhythm as you warm up.

For more on how to breathe while running in the cold season, check out the following article.

High-Altitude Runs

At higher altitudes, oxygen levels are lower, which means you may feel out of breath more quickly. To adapt, focus on taking slower, deeper breaths to maximize each inhale. Diaphragmatic breathing (or “belly breathing”) is particularly helpful here, as it allows you to take in more oxygen with each breath and reduce the feeling of breathlessness.

Start your high-altitude runs at a lighter intensity to allow your body time to adjust. Breathe in deeply through your nose, filling your belly, and exhale slowly through your mouth to regulate oxygen intake.

What’s more?

If you’re new to altitude, give your body time to acclimate by taking frequent breaks and sticking to a comfortable pace. Diaphragmatic breathing—focusing on deep breaths that expand your abdomen—can also help increase oxygen intake.

The Conclusion

Bottom line? Breathing might seem basic, but when it comes to running, it’s your secret weapon

Start by controlling your pace, practice synchronized and deep breathing, and don’t be afraid to experiment with different techniques as you become more experienced.

If you have any questions or need more tips, feel free to comment below—I’m here to help. Until next time, keep running strong!