How to Breathe When You Run | Mouth Breathing VS Nose Breathing 

No tissue?

This. I don't understand how this is alien to people. I thought everyone was a nose breather like me until I got into the sport of running and people telling folks they have to learn to nose breathe. Color me fucking surprised. Also naturally breathe with my stomach/diaphragm day to day but for some reason only chest breathe while running or jogging. Perhaps that's the only reason I even look at breathing videos because I'm interested in the weirdness of it all now.

I watched the whole video breathing through my anus. I’m going to employ this method when running in my marathon this weekend. I hope I don’t cough and shit myself.

@@mav3ric100 good for u. want a cookie now?

@@skylinetrading9498 People are still saying want a cookie? Jesus.

Mouth is open now. Where you from HM?

Lol to put it more simple Dude breathing through mouth does not give your brain oxygen

HM, That improvement in your "80%" effort may just be from having to slow down to what was your actual lactate threshold & that shifted as a result of the slowing down not the method of breathing!

So it was all a lie that a dwarf could never become an elf? I feel betrayed by the elders and shall now initiate elfification. 🙏

Youre saying that it’s easier to run for a longer period of time and to run faster if you ONLY breath through the nose?

@@johns8065 nose breathing combined with diaphragm breathing pretty much 2x your stamina

How old were you when you started breathing properly through your nose?

Was it the running or the breathing that thinned out your face?

Hey, i've had lifelong ashtma and my lungs would always constrict about a mile into a run. Nose breathing has CHANGED THE GAME. I just started and already I can get through a 3 mile run with my lungs mostly open. It's unreal. I think i was always shallow breathing and my lungs closed up to protect themselves.

​@@PaulSprangersCityLimits I am just asthmatic from birth but I love running I got throat allergy too. Don't know what to do.. Despite I run.

@@999titu Check out buteyko. When you get tight chest, you have to actually hold your breath as long as possible to increase CO2, which will open airways and bronchial tubes. It is counter-intuitive, but it works. Also fasting helps a lot. Check out jason fung.

Red bull 30mins before your run 2 puffs of ventolin at the start and I'm good for 5ks works for me but wouldn't want to do much more than 5

Does this actually work? I've EIB too and I'm depressed cuz am not in shape and I love running.. Will breathing through nose help me get EIB out and run easily???

Viva Google Translate 🎉

It is worth noting that there is no actual scientific, peer-reviewed evidence for what Nestor claims. It is essentially pseudoscience (fake). That does not mean breathing through the nose does not help, but there is no evidence. It could be that it limits look at what elite runners do. Some do nose breath, such as Kiloam Jornet, but it is used as part of low heart rate zones “ So sometimes it is good to do training sessions only breathing in through the nose which helps improve your efficiency over a long distance because you learn to breathe more air in through your nose. “ Other times he does breathe through the mouth. The idea that nose breathing is ideal is not based in science. It may be a good way to warm up air in cold weather or to help stay in the appropriate zone for long-distance running. This book is not scientific though.

Hi chris , what brand or type of tape do you use, i presume it has to be some sort of non toxic type, , thanks

Yep, nose breathing is fine for easy-pace running but at threshold pace or anaerobice pace, forget about it. Your body will need much more oxygen than nose breathing can provide.

@@thepsychologist8159 There is no science to back up this contrived breathing method while running

OK, not to be critical here because you said you're a new runner, but nose breathing at this pace is completely achievable. Personally I run at a race pace of 15kph (9.32 mph) and I can assure you, nose breathing at that pace is virtually impossible and I would not encourage it because you'll deprive your body of much needed oxygen.

@@thepsychologist8159 that's not true proper nose breathing gives you just as much oxygen as mouth breathing. the out of breath feeling you may have when nose breathing is from co2 buildup in your body. as proof look at examples like Eluid Kipchoge and other greats runners they nose breath.

@@Fishbois "as proof look at examples like Eluid Kipchoge and other greats runners they nose breath" - I didn't know the person who uploaded this video was an elite runner. Elite runner = elite training. Plus, that's not correct. Kipchoge and other elite runners use a combination of nose and mouth breathing when running at race-pace.

@@thepsychologist8159 I didn't say the person that uploaded this video was an elite runner. In general except in the most strenuous times Eliud Kipchoge and other greats nose breath just watch his 4.22 marathon video. I usually run an 8 minute mile and nose breath.

@@Fishbois "In general except in the most strenuous times Eliud Kipchoge and other greats nose breath" - Correct, as I said 'at race pace' they use a combination of nose and mouth breathing. However, their mouth breathing isn't as pronounced/obvious as an amateur runner, so often it's hard to tell. "I usually run an 8 minute mile and nose breath" - I'm a 50+yo runner (I've been at this game for over 30 years) and this morning I ran 14.13km in 58:58 in preparation for my HM next week. Did the whole run while mouth breathing. It felt great with all that air getting deep into my lungs and oxygen into my muscles. - Sure, if I was running 8-minute miles, then I'd mostly be nose breathing. - My wife started running about a year ago (mostly trains on a commercial treadmill, sometimes on a trail). After observing/listening for about 6 months I asked her "why do you seem to be so out of breath all the time .... are you mouth breathing"? Her response, "no, I've read about nose breathing and the online coach encourages this". My advice to her "ditch the nose breathing, just breathe through your mouth, more oxygen is delivered to your muscles that way". The result? No more 'out of breath' and a dramatic improvement in her 5km time.

No worries at all :)

That's the most logical approach and what works for me too. The most important thing is *inspiring* through the nose. In sports, exhaling through the mouth makes a big difference because you get rid of the accumulated CO2 quicker.

Hi Gus, Sure do mate! Would be happy to help you out!

Same!

Amazing work!

what type of tap did you use?

I think they're great. Especially if you have a deviated septum. You could also try the Nasal Dilator. I've linked it below. I personally haven't used it but I'm a huge fan of the man who made it. oxygenadvantage.com/product/nasal-dilator-sports/

"I did a 2 mile tempo run and ran a 10:13" - You ran 2 miles/3.2km in 10:13? That's a pace of 11.75 mph/18.9 kph. And that was your tempo pace, hey?

@@thepsychologist8159 Yes we run these 2 mile tempo runs usually every monday or wensday, during xc season and our average pace is usually around 5:07 per mile

@@edge3037 And you were using nose breathing the entire run?

@@thepsychologist8159 Yes it was my first workout with noes breathing and for most the time I felt like i was getting no air at all, but In the end it obviously worked pretty good

@@edge3037 Personally, I find all this 'hoopla' on nose breathing over-rated and even misguided, especially when exercising at intensity. I've read James Nestor's book and yes I agree, there's many benefits of nose breathing in general, when in a relaxed state, at an aerobic statee or even doing some short-structured nose breathing exercises as a training tool at higher intensity. But at a high intensity or prolonged intensity, James Nestor does not dismiss that mouth breathing is the most effective way of delivering the most oxygen to the body. I'm 52yo and I've been experimenting with all sorts of techniques in my distance running since the age of 14yo. Personally, I"ve found absolutely no benefit in my running (especially at threshold or above) doing nose breathing. And when I watch elite runners (i.e. 800m sprinters), at the end of a race they're sucking in air through their mouth ... some even hunched over doing the same. This is clear evidence that the way to get in the most oxygen is through the mouth, especially at a higher intensity (they don't walk around after a race causually breathing through their nose, assuming the lotus position!). I've also just watched a RU-vid clip of an elite triathlete on the topic of breathing when running and not once did he mention nose breathing. He simply gave advice on being relaxed, relaxing arms, shoulders, etc, and importantly, concentrate on breathing ensuring it's deep into the belly to expand the diaphragm, and rhythmic. Nose breathing should be embraced any other time, but at threshold or above, the body requires oxygen and there's only one part of the body that delivers the most.

Just keep switching back and forth woth a higher Amount with using the nose, over time youll be more nose than mouth.

Same here....Many elite runners will cut out dairy 3 or 4days before a big race...no matter what...Drairy produce mucus...thats why they do it....and remember...chocolates are DAIRY !!!!

It's hyperventilated personal experience

Nose breathing strengthens the diaphragm

I do not know why this wasn’t mentioned or talked about in the. Nose breathing is great for slow, endurance, long distances. Sprinting and top end athletics require breathing through your mouth. I use nose breathing to modulate my runs breathing through my nose and keeping my breath easy for the majority of my run. Then open my mouth and breath hard when sprinting and will then slow my pace and when I can breath easy through my nose again I know I’m back into my endurance zone and can either keep going at a steady pace or open back up and sprint again.

You're a legend. Thanks for the love mate!

This comment just helped me a ton! just finished a run and had some trouble breathing because of the cold/dry air, and I'm sure what you mentioned is going to be a game changer for me, thanks lots!

@@ibrahimaljfout5057 No worries! I found myself tasting blood after some winter runs here in Scotland so I was delighted to learn about this trick to help out

thanks. qustion is it better to always be breathing through nose at a slow pace as this gives the blood time to get oxygen to or can ya do it fast and it still work? i think although hard to do slow and steady would work best even if ya gasping for air

Slow and steady might help with the temp of air, but when you're gasping you really need the turnover of gases. I wouldn't try to slow your breathing while you're running, it'll probably catch up to you quickly @@punisher007ish

Lack of deep sleep & water are the main cause for dizziness. Nothing else, not even proper nutrition

Yeah, all this just works of you are not running or cycling competitively

That’s what I do but gonna try in/out nose only

I don’t believe so. When you adapt yourself to nasal breath, you are teaching your body to tolerate higher levels of CO2 in the blood. The higher levels of CO2 actually help you absorb more oxygen. If you exhale through your mouth, you lose the advantage of the extra CO2.

literally what happened towards the end of my first run where I actually focused on full nose breathing

🎉

It's kind of killing my motivation being a runner who (actually) only can run with my mouth open. I have a large overbite and a retracted jaw, which means that I need to have my mouth slightly open all the time in my life.

But seriously messes with my coffee and tea

Me too, painful to breathe through my nose. Ten times worse in cold weather. I don't think I'll be able to adapt.

@@GTiR23 oh yea cold weather is terrible.

Maybe take a sip of water before you run? That helps me.

@@ericwanyonyi2445 👍🏾

Pls dnt jump onto another extreme side . Plant based diet doesn't works neither meat based diets . You will be deficient in vit D 3 and K2 andnthats a hell you dnt want to experience. I started taking those supplements and got off my anxiety issues ,pills and even my BP pills . Now running like a terminator alhamdulillah. . It does makes a difference , thought I was too lazy even thought it was true by anxiety was due to me deficient in vit d3 and K2 .

@@MODEST500 Nonsense, you can get k2 and d3 from plant and fungi based sources like fermented foods and mushrooms (leave them out in the sun to increase the d3 to the fullest). A plant based diet isn't an extreme diet, a raw vegan diet is an extreme diet.

true you spoke the truth, i stand corrected now, May Allah swt guide you with guidance and wisdom.

@@MODEST500 HALLELUJAH

@@samuelbekele3601 eh ? i dnt understand brother ?

Luke, check out a book called 'Breath' by James Nestor. He goes into this specifically. Even watch a few interviews of him online. I interviewed him for episode 63 of the Relaxed Running Pod if you're interested.

@@RelaxedRunning okay ill look

to trigger the opening of your nasal passages: deep breath in, deep breath all the way out hold your breath/nose and rock your head gently until you have a medium strength urge to breath in(ideally 30-40 seconds) relaxed slow breath back in and out through your nose if possible for next couple mins. repeat 3 or 4 times. The paranasal sinuses are the main producers of nitric oxide. The healthy way to get more in your blood is breathing it in from your nose.

Try starting on a treadmill so you can control your pace. You also have to get used to that feeling of not getting air, and remember its just a feeling, you’re getting plenty of air. Also blow your nose before you start, I also coat the inside of my nostrils with Vic’s to make sure they stay clear.

Slow down and breath in the same frequency as you would through your mouth. And of course, keep your mouth shut

no

Why?

You probably have to slow down your pace until you get used to it. It took weeks for me to get back to my normal pace.

I think you have to transition over time. You cant just change over in just one run.

you dont have exercise-induced allergy - thats modern medical thinking. in naturopathy we call this wrong eating habits - now when you exercise your nose gets more blood circulation - which will let your body start an elimination process /runny nose) of old stored waste matter from wrong food sources you ate - also called detox. ultimately, change your diet and you will never have nasal problems again

@@vit_armin no, it's real allergy that's connected to allergic rhinitis. i'm medically diagnosed, too.

@@schlurpie you don't understand. Rhinitis is just the symptom. did you never asked your self why you get this allergic reactions? ...Naturopathy will give you the answer

@@vit_armin sorry but you have to debate with my immunologist. i don't believe in pseudoscience like naturopathy. i don't think you even do real scientific testing with that hullabaloo

@@schlurpie no problem - just wanted to help you out ..but have fun with that symptom suppressing drugs ;)