How To Breathe When Running

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We all take breathing for granted - it’s something we just do, right?
But when you’re running, breathing can actually have quite a big impact on your performance, and learning how to breathe correctly can bring many benefits.
So, whether you’re a nose breather or a mouth breather or aren’t really sure what we’re on about, this video will give you the low-down on the science behind breathing and what you can do to breathe that bit easier when racking up the miles!
What's in this video:
00:00:00 - The Impact of Breathing on Running Performance
00:00:35 - The Benefits of Proper Breathing
00:01:15 - The Benefits of Nasal Breathing
00:02:02 - Nose Breathing vs Mouth Breathing
00:02:58 - Experimenting with Nose Breathing
00:04:00 - Mouth Breathing and Running
00:05:06 - The Effect of Breathing on Heart Rate
00:06:08 - The Benefits of Diaphragmatic Breathing
00:06:56 - Diaphragmatic Breathing during Exercise
00:07:05 - Rhythmic Breathing
↓↓ Will you brush up your breathing technique? How has this helped your running? Let us know below! ↓↓
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Опубликовано:

16 июн 2024

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Комментарии : 104

@seb_617 8 месяцев назад

Can we just take a moment to appreciate how perfectly in sync they are at 1:34

@bensapsford5367 8 месяцев назад

I did a high intensity run yesterday and experimented with 2 breaths in and one longer breath out. Dropped 20secs per KM from my last attempt

@BarryMc1988 8 месяцев назад

All the running channel presenters could have been Blue Peter presenters.

@runningchannel 8 месяцев назад

We will take that a compliment!

@martinlanders6135 8 месяцев назад

I think it’s time TRC got a dog also 😁

@gazza2933 8 месяцев назад

@@runningchannel Definitely! Not all Blue Peter presenters were runners 😅 👍

@mikestevenson1334 8 месяцев назад

In through the nose, and out through the mouth is how I do it when I run! Definitely helps to keep my HR low during my Z2/long runs.

@toby9999 6 месяцев назад

You must have huge nostrils?

@YingWooWang 8 месяцев назад

This video is super helpful! I've been having trouble breathing efficiently during my long distance runs and tend to get stitches from a zone 3 run. I mainly mouth breathe and the interval gets shorter as the run gets longer. I've gotta try breathing in through the nose and breathing out through the mouth with long intervals vs. short 4 breaths in and out.

@knutekjc93 8 месяцев назад

With the weather changing rapidly in my area, in the half I ran last weekend breathing was actually a huge focus for me (less so than my time goal even) as I have an upcoming full marathon in the middle of October. It’s amazing how the most subtle changes can drastically affect how you’re feeling at the finish line!

@GhostYT_lat 8 месяцев назад

As far as changing the count goes...I've adopted "3/2" breathing With 2/2 or 3/3 breathing your always starting your breath on the same foot strike. Your always initiating the inhale when your left foot strikes and your exhale when your right foot strikes. With 3/2 breathing this alternates and creates a balance. Made sense when someone explained it to me so I tried it. Took a few runs to get used to...

@mdahal4132 Месяц назад

I have been using nasal breathing during my longer runs ( 2 hr or more). It takes time to adapt. (3 months to 6 months). Body automatically creates inhale and exhale sync & we cannot judge it after one go. I suggest trying with little water in your mouth instead of taping your mouth.

@chriscotton4207 8 месяцев назад

After learning everything in the Professor Hubermans podcast about breathing. I realize I lack the ability to breathe through my nose very well and I use a nasal dilator now to help. If you can breathe through your nose it is absolutely better for numerous reasons not just hr.

@runningchannel 8 месяцев назад

It is such an interesting topic isn't it?

@donmills2647 8 месяцев назад

I'm an in through the nose out through the mouth person. secondary benefits, I don't go through as much water. It keeps me a little more honest on the hotter days, I figure if I start to feel like I am not getting enough air through my nose I am probably pushing the pace a little too much for the conditions. It's never 100% through the nose, I do have to spit out bugs once in a while. Usually the tiny ones that like to swarm on the shady side of the transition from sun to shade, you can't see the swarm ahead of time when you are going from sun to shade. Normally I take 2 steps on the inhale, 3 on the exhale.

@suzyaustin6066 8 месяцев назад

I was only thinking about this yesterday on my run! Great timing! 😁

@runningchannel 8 месяцев назад

Boom! Great timing from us!

@notmyrealname6272 8 месяцев назад

For swimming I breathe out through my nose and in through my mouth (which I believe is pretty standard). Running I use nose at low pace and both when I go more quickly.

@skirtonbear1 8 месяцев назад

Mo risked his ‘stach to improve the running of the viewers! Year-round allergies that induce asthma cause me to mouth-breathe way more than I like. Taking an antihistamine prior doesn’t always help-sometimes it makes me too sleepy, sometimes not, but it’s to keep my nasal passages from almost closing. (Sigh)

@jacobriis7859 8 месяцев назад

I helped some students making some hardware for running/breathing a few years ago. They had an idea that you should breathe/take steps in a certain rhythm. And they would have hardware that could help you with that. I did a test run with the hardware to measure if it was working.

@edithgruber2125 3 месяца назад

That was an interesting experiment. I think I use both, probably more nose breathing when I run slowly in Z2. The faster I get, the more the mouth gets involved. I would have to repeat the experiment that you just did with a tape and a peg to see how I feel about it and what my HR is doing. As for rhythmic breathing, I do 4/4 on easy runs or even more than that, 5/5 or 6/6; 3/3 for marathon paced runs and 2/3 or 2/2 for threshold and faster runs. It all depends on pace and HR.

@vinodjohnjoseph 8 месяцев назад

Very nice study, was there a difference in the pace of running in nose and mouth breathing?

@smithale 8 месяцев назад

With regards to the rhythmic breathing, I like to an even number of steps breathing in, and an odd breathing out (or vice versa). I feel like this helps balance my steps so that I'm not always breathing out hard when the same leg is hitting the ground. As for doing it by count vs. steps, I find it nearly impossible to count in a different cadence than my running cadence while running, and I'd probably get hurt if I tried.

@NicolasWollesen 8 месяцев назад

Big fan of the content on this channel 👏❤ But up until now I’ve only ever heard the term “Mouth breather” in movies being used as a derogatory term. So I can’t help but have a little chuckle every time you guys mention it in this context 😂 I’m a child I know…

@wjkronen 8 месяцев назад

Another avenue to practice breathing is using Garmin’s “Breathwork” mode. It’s great for lowering HR as well as improving breathing for running.

@Criss11fr 8 месяцев назад

❤Fantastic, I happen to be changing over to nose breathing after reading Breath by James Nostor. I just started on Monday so great timing. I know it takes some time to adapt but should be better in the long time. Thanks for another great video

@runningchannel 8 месяцев назад

Thanks for sharing!! We will give the book a look 🙌🏻

@alexsafronov1812 8 месяцев назад

I tried running and nose breathing for a year when I read the book. But I haven't noticed any changes in my running results. Now I nose breathe when I jog and mouth breathe when I do tempo runs, intervals and races.

@gwilymeades 8 месяцев назад

Pretty cool, I always discounted nasal breathing, but now see that it has value. Also, you want to maximise oxygen intake, and for this 2 steps for one breath is probably best (for both in and out), according to my experience (and to The Art of Running Faster).

@runningchannel 8 месяцев назад

Thanks for the tip!

@alphonsoelm5652 8 месяцев назад

I had followed the 2 in 2 out tempo for a while and kept getting little niggling overuse injuries, until I read somewhere and heard on a video about inhaling on odd numbers as a solution yo that, so I've been running 2 in 1 out for a couple years and I only got shin splints because my son loved kicking my shins when he was a baby.

@gwilymeades 8 месяцев назад

2 in 1 out is good for a fast finish@@alphonsoelm5652

@GTE_Channel 8 месяцев назад

Oxygen Advantage. Read the book. You'll learn so much. If a mouth breather tries nose breathing like in this test... this is not a test, you need to adapt. It takes time.

@Rain-Dirt 8 месяцев назад

I noticed that when the running is starting to take more effort, I automatically start to *humm* rythmically and that sets my breathingrythm, that in turn coordinates my runningpace. I do not do it consciously which is funny to me. I never believed in just mouth or just nasal breathing while running. Whenever we need more oxygen, we'll automatically start using both. But I do believe in the value of deep breaths, to maximize the lungs' potential. It really can add like a boost of energy and calmness. (to me at least)

@lukehutchinson6754 8 месяцев назад

Just curious did you run the lap at the same pace? Great advice on the channel. Cheers 🍻

@epav9423 3 дня назад

The pattern that I found useful for me in my recent tempo/interval sessions - two shorter inhales and one longer. Like you were after crying. I've recently learned it from a person who studies brain and our mental states so she mentiones it as a good breathing practice to calm down when you are overstimulated, and somehow subconciously, I've transfered it to my running. And yeah, counting this with steps, as Mo says. Even just by tracking the breathing tempo my brain gets distracted from the fatigue of the higher effort runs. I'm neither a pro not a fast runner but maybe this comment could be useful for someone.

@runningchannel 2 дня назад

That's so interesting! Thank you for sharing

@VFella 6 месяцев назад

That's the first question just about everybody asks when starting with running. And the first you forget about when you already have some miles under your belt. I try to make people understand that they just need to forget about their breathing. But I can still recall after all the years I'm running, how scary "oxygen panic" felt. When I began I was actually amazed at how little attention is paid to that aspect... I tried the few techniques I found online and in books, including Yoga and Taichi methods... just to find out by myself why nobody pays too much attention: Breathing is automatic. It is a reflex action that is completely automatic, you do not need to do anything. Trying to control your breath when under strenuous effort is mostly just the same using some mental mantra, just a form of keeping yourself motivated or taking your mind away from pain, but nothing more,

@stolts34 8 месяцев назад

I read that you want to take two breaths through the nose and take a one breath exhale. The two breaths in is suppose to keep your heart rate lower than one long breath. I believe the Marine corp does a double in and double out technique.

@-esox-3714 8 месяцев назад

Capacity for nose-breathing seems to be very individual, which I saw when comparing with running mates. Some will have to start mouth breathing right from the get-go, on the other hand I can comfortably nose-breathe permanently up until hitting "zone5 effort/maximal efforts". Easy run for me is ~5-6 steps in, 5-6 out (nose). Tempo run (lactate threshold area) 3-4 steps in, 3-4 steps out (nose) 5k all out effort: ~1-2 km nose, then more and more exhausted/heavy mouth-breathing.

@runningchannel 8 месяцев назад

That's fascinating isn't it?

@Jaigarful 8 месяцев назад

Yeah I just cannot breathe through my noise and keep up. Like a Brisk walk is enough for me to run out of breath trying to breathe only through my nose. And I can run marathons.

@MisterCynic18 8 месяцев назад

My nose outright does not work; at least one of my nostrils is perpetually swollen from allergies so nasal breathing isn't an option.

@hannahcollardgray4448 8 месяцев назад

I tried breathing in and out in time with my steps, but when I do that while running it feels like I’m hyperventilating so I generally try to breathe in for four and out for four.

@ApurbaAdhikari 8 месяцев назад

Thanks for the video. One thing i noticed is that i breathe 5 steps in and 5 steps out in easy runs and 3 steps in and 3 steps out in tempo. matches quite well with the heart rate zones so that i dont have to check the watch frequently.

@-esox-3714 8 месяцев назад

Exactly the same for me.

@runningchannel 8 месяцев назад

Great tip!

@mrwplay1 8 месяцев назад

Depends on your cadence in whatever zone you are in. With a faster cadence you may not be getting time to take a long slow breath. Check out people like Patrick Mckeown “Oxygen Advantage”.

@-esox-3714 8 месяцев назад

@@mrwplay1 good point, ofc. several factors play into it.

@ApurbaAdhikari 8 месяцев назад

@@mrwplay1 yes, it is highly individualistic, but everyone can actually experiment with it themselves to get their breath and cadence in sync, my sync will not work for you, not will yours work for mine.

@sirmanni4534 7 месяцев назад

Hey 👋🏾 guys I really enjoyed this teaching series. Is there a physiological improvement such as V02Max if you hold your breathe for 6 steps and exhale for 3 steps?

@runningchannel 7 месяцев назад

It would depend on the distance and speed you were running at

@user-nj9vx1ic5f 6 месяцев назад

A great video (as always). As a beginner runner I really appreciate the information you provide. 1 small request/observation - I find you both speak on the faster side, so much so that I actually viewed this video on .75 speed. You might try slowing down your speech a little. Thanks again for the great channel

@dukedex5043 4 месяца назад

It's hard to nose breath at first, but keep doing it and your body adapts and it feels natural

@TadeuszCantwell 8 месяцев назад

Does the Running channel have any thoughts on the claim that nose only breathing can simulate altitude training at sea level of around maybe 2k meters?

@Lennybird91 Месяц назад

1) oxygen exchange is slower than CO2 exchange. 2) hyperventilating (hypocapnic) isn't a risk at high intensity and so shallow rapid breathing is fine since you're producing massive amounts of CO2. 3) deep slow breathing at zone 2 intensity is nice because it prioritizes oxygen exchange and the higher negative-pressure in your lungs caused by the restriction both slows down respiration rate, allowing more thorough O2 exchange while also opening up the lungs better. So it all depends. At higher intensity, CO2 is more important than inhalation.

@badi9169 8 месяцев назад

Base on hr mean with nose you could push up 51 bpm and with mouth up 67 bpm. Which is on average 16 bpm more for mouth is almost 1 zone highier(depends on age or formula or zone) . Without giving times on laps but with highier heart rate effort I ASUME that you run faster using mouth. That DONT mean is better. That mean that yours mouth have bigger volume of air than nose. You still needed both because of discomfort of running and practise of using it. Both mouth and nose have pluses and minuses because of difrent ability and use. Like you say in video You may ask why mouth have highier volume than nose because one CO2 is bigger than one O2. Kudos

@aylaamon3267 8 месяцев назад

And then there are those of us with massive spring and autumn allergies that struggle to breathe at all on runs! 😅When the pollen lets up, I think I'll try the same experiment on myself at the track... Does how you breathe at all affect how lactic acid builds up in your muscles/help you clear it faster? When you get the Vo2max test, don't they force you to breathe from your mouth?

@Mojitto-San 4 месяца назад

for me, two steps synced nose inhale and two steps synced mouth exhale work best.

@HugoParedes 8 месяцев назад

Personally, I breathe through my nose on low/medium intensity runs, and mouth when doing harder intensity workouts. When I run slower and breathe through my mouth, I end up hyperventilating

@runeboas6421 8 месяцев назад

I would totally do nasal breathing if I didn't have obstructive apnea :)

@koukouvania 8 месяцев назад

why can't anyone spell the word 'breathe'?

@dddimi7955 8 месяцев назад

Always two in With nose and then brain decides the rest.Then just be consistent,and everyone can reach the unthinkable

@mehulajax21 3 месяца назад

I naturally learnt inhale 4 steps and exhale four steps was best for me during my childhood.

@zirrnorseman8068 8 месяцев назад

I actually inhale through both at the same time and exhale with my nose unless I'm picking up the pace then I exhale through my mouth. I have no idea if this is helping or hurting my runs lol

@fpupesh 8 месяцев назад

anything up to about 165 bmp i can breathe through the nose but above that it's tough

@dagma3437 8 месяцев назад

Wow...look at Mo. Lean mean machine! Jess, you aiight as well 😉

@runningchannel 8 месяцев назад

🤣🤣🤣

@chesshead 8 месяцев назад

I replaced my lungs with gills. The air passes through them. No more breathing in/out nonsense for me.

@Stevenc1984 8 месяцев назад

Sounds fishy to me.

@markjohnson4237 8 месяцев назад

Funnily enough, I've just started using nasal strips over night to improve my breathing. It definitely gives me a deeper nights sleep. I have been really curious about whether training with nasal strips has positive value overall. Great video, thanks. Mark

@scriptosaurusrex 8 месяцев назад

Nasal strips don't work. That's why even gimmick loving* footballers stopped wearing them in the nineties. *they are now ripping their socks because of a myth that this somehow helps performance - rather than making things worse due reduced compression...

@Jaigarful 8 месяцев назад

@@scriptosaurusrex Nasal strips have menthol in them right? It gives the sensation of opening up airways but it really does nothing. But i dunno anything about nasal strips.

@PittsburghDisneyFans 8 месяцев назад

Inward breathing through my mouth dries my mouth, then I feel thirsty which in turn puts me in panic mode and I lose focus on the task at hand.

@maciejp7829 8 месяцев назад

when i run fast, i get a pain in my right shoulder and it gets worse, and worse, and worse .. and finally it gets so bad i have to stop running. But i can defer that moment, if i hold my breath. Weird

@passionate2917 6 месяцев назад

Which one is it? nose or mouth? I'm confused and reading the comment, didn't make it any clear either😞!

@StormwatchNZ 8 месяцев назад

I found that nose breathing while running dropped my heart rate by about 10bpm.

@gazza2933 8 месяцев назад

Sorry guys. Great ideas but I'm thinking too much about stride, posture etc I'm over sixty and just happy to be breathing. 😅 👍

@BIueharvest 2 месяца назад

my nose is clogged with hayfever during spring and summer and clogged with melting snot during autumn and winter though

@fergusdenoon1255 8 месяцев назад

I breath in through my nose and mouth, and breath out through my nose and mouth.

@nickcoulter973 3 месяца назад

Does everyone think about this as one or the other. I breathe in and out through nose and mouth simultaneously.

@iq_by_0303 8 месяцев назад

tbh, nose-breathing is the dumbes thing you can do when trying to perfom your best. You just cant get enouth oxygen into your body.

@will-kk5hl 2 месяца назад

just exposed yourself as a mouth breather 😭😭😭

@iq_by_0303 2 месяца назад

@@will-kk5hl Yes i did and i know that its better than only breathing though your nose.

@marianaaguiar9630 Месяц назад

@@iq_by_0303I don’t think so…

@iq_by_0303 Месяц назад

@@marianaaguiar9630 have you ever tried running a 15min 5k with you mouth closed? Or did you ever hold your nose while only breathing through your mouth? (Noone does that)

@lucaswhite-wd8ro 7 дней назад

Honestly I’ve found that my legs feel fresher when I breathe thru my nose. Although you don’t get as much air in when breathing thru your nose it filters the oxygen better so you can get more oxygen in. I know your lungs can feel tired when you breathe through your nose but that’s why you gotta practice it bc it can help you feel better to finish stronger in longer and more challenging races. Also you normally breathe through your nose on a daily basis so it can help you and your body relax during races and not go to a state of panic where your form gets sloppy and stuff. Trust me this has happened to me in XC races where my form deteriorates throughout the race but when I breathe through my nose I’m able to move up the field much quicker and have a better and more efficient race

@autolify629 6 месяцев назад

What is the Conclusion.. ? Can someone explain in a nutshell..

@BeADad2447 3 месяца назад

I cant get enough air through my nose! Ill pass out!

@xti2020 8 месяцев назад

Hahah. Love you goofballs 😂😂

@runningchannel 8 месяцев назад

😂😂😂

@Pouchy17 2 месяца назад

Point please?

@runningchannel 2 месяца назад

Point?

@manwerama 8 месяцев назад

I breathe like a French bulldog. 🤣

@mizzteareacts9397 2 месяца назад

Can you just tell us how to breathe !!

@MobileBroadbandBlog 8 месяцев назад

Meh... love the Running Channel but this video is pretty badly informed. There's a deluge of research that finds the nose is meant for breathing, the mouth for eating. Also no mention of zones, and the fact that nasal breathing is ideal for Zone 2, lower Zone 3, but anything above that will require extra oxygen consumption, hence mouth breathing. Please update this video with some more context. James Nestor's Breath is a good place to start.

@joewillburn 8 месяцев назад

Please stop sharing incorrect information. The best way to breath while running is the way you do natrually. It doesn't matter how. You've spent your life breathibg and your body has determined the most effective and efficient way for you, as an individual, to breath.

@toby9999 6 месяцев назад

Not really.

@joewillburn 6 месяцев назад

@@toby9999 yes, really.