How to Breathe Properly While Running: A Complete Guide

Breathing is one of the most natural things we do—but once we start running, it can quickly feel out of control. This guide walks you through essential breathing techniques that can improve your running efficiency and help you build healthier breathing habits.

Why Proper Breathing Matters

The more oxygen your blood carries, the better your performance and endurance during exercise.
But learning to breathe comfortably while running takes practice.
These techniques may feel unfamiliar at first, but with consistency, they will greatly enhance your running experience.

Nose or Mouth: Which Should You Use?

During easy runs

Breathing in through your nose and out through your mouth is often the most relaxed and natural pattern.

When you pick up the pace or feel out of breath

Switching to mouth inhaling and exhaling helps you draw in more air, giving your muscles the oxygen they need while releasing unnecessary tension.

During high-intensity efforts

Using both your nose and mouth to inhale can activate the diaphragm more effectively, maximizing oxygen intake.
This technique takes time to get used to but pays off during long runs or intense intervals.

Diaphragmatic Breathing (Belly Breathing)

Diaphragmatic breathing allows you to take deeper breaths and can significantly reduce the likelihood of side stitches.

Here’s how to practice it at home first:

1. Lie on your back and place a book on your abdomen.

2. Inhale slowly and let the book rise.

3. Exhale and watch the book fall.

4. Make your exhale longer than your inhale to fully empty your lungs.

5. Practice for five minutes a day over several days.

Once you introduce this technique during your runs, you’ll find it easier to take in more oxygen and expel more carbon dioxide without straining.

Rhythmic Breathing

Coordinating your breathing with your footstrike can help stabilize your effort and reduce side stitches.

Easy runs – 3:3 rhythm

Inhale for three steps, exhale for three steps.
This equals about 30 breaths per minute—enough to remove CO₂ effectively while staying relaxed.

Moderate runs – 2:2 rhythm

Inhale for two steps, exhale for two steps.
This is ideal for steady-state efforts, tempo runs, and marathon pace workouts.

Hard efforts or racing – 1:2 or 2:1 rhythm

Inhale for one or two steps, exhale for one or two steps.
This can increase breathing rate up to 60 breaths per minute, supplying rapid oxygen to your muscles for short bursts of high-intensity running.
Be careful not to slip into shallow breathing, which reduces lung ventilation.

Benefits of Proper Breathing While Running

Mastering your breathing technique offers multiple advantages, particularly during longer distances:

• Allows you to run longer with less discomfort

• Reduces the risk of back pain, shoulder tension, vascular strain, and sudden blood pressure spikes

• Improves overall circulation

• Helps maintain proper running posture

• Enhances relaxation during your run

• Supports long-term improvements in lung capacity and function

Breathing Exercises to Improve Performance

Try all the following techniques and build a personalized breathing routine based on what works best for you.

1. Alternate Nostril Breathing

Also known as Nadi Shodhana, this technique has been shown to improve both physiological and respiratory function.

How to do it:

• Inhale through your left nostril while closing the right

• Close the left nostril and exhale through the right

• Inhale through the right

• Close it and exhale through the left

Practicing this for five minutes a few times per week can lower your heart rate, strengthen your lungs, and enhance breathing efficiency.

2. Equal Breathing (Box Breathing Lite)

Inhale and exhale for the same number of seconds.

Example:
Inhale for 4 seconds, exhale for 4 seconds.

This improves breath control and endurance and can be practiced during easy runs.

3. Pursed-Lip Breathing

This technique slows your breathing rate and improves gas exchange.

• Inhale slowly through the nose

• Purse your lips as if blowing gently through a straw

• Exhale slowly and steadily

It’s especially helpful before or after a run.

Is It Safe?

Learning to breathe properly during running is completely safe for most people.
However, if you have lung conditions or experience:

• severe shortness of breath

• wheezing

• tightness in the chest

you should consult your doctor to ensure the breathing techniques are suitable for you.