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How to breathe while running

Mastering your breathing can boost endurance, increase efficiency, and improve running performance. Here’s how to control breathing while running.

Breathing might seem simple, but until you're mid-session and struggling to catch your breath, you begin to realise the importance of breathing techniques for running.

While these breathing techniques won’t instantly make you faster, they can improve efficiency over time.

Research suggests that optimising breathing may lead to a 1-5% improvement in performance over an extended period.

Diaphragmatic breathing

Your diaphragm (the muscle that controls breathing) is the powerhouse of efficient breathing. Instead of shallow chest breathing, focus on deep belly breaths.

This helps you take in more oxygen and prevents that tight, breathless feeling. That said, this makes you more liable to stitches - so make sure you’re not digesting any food and feeling light in your running shoes.

Nose and mouth breathing

Inhale and exhale through both your nose and mouth to maximise oxygen intake and remove carbon dioxide more efficiently.

Some people use exclusive nose breathing as a way to stay in zone 2 (more effective that ‘conversational pace’, which can be a bit vague).

Breathing only through your nose may feel restrictive during intense runs, so find a balance that works for you. Save it for the easier runs.

How to breathe while running

Rhythmic breathing

Rhythmic breathing in running involves coordinating your breaths with your strides, often inhaling for three steps and exhaling for two, to improve oxygen intake and decrease strain. 

Syncing your breathing with your strides creates a smooth, controlled rhythm. Try inhaling for two steps and exhaling for two steps, or experiment with different patterns to find what feels natural.

Focus on exhalation

Breathing out is what makes the difference.

Focusing on exhalation during runs maintains a steady flow of oxygen to your muscles, promotes relaxation, and improves running efficiency, especially as fatigue comes on.

Fully exhale to clear your lung to make space for fresh oxygen.

Maintain good posture

Maintaining good posture while running is crucial for efficient breathing because it allows for better lung expansion and oxygen intake, which in turn improves running performance and endurance. 

Slouching compresses your lungs, making it harder to breathe. Keep your chest open, shoulders relaxed, and head up to allow maximum lung expansion.

Listen to your body

Feeling too out of breath? Slow down. Unless you’re throwing the kitchen sink at a final dash for the finish, your breathing should feel controlled, not strained. If you need to, take a short walk break to reset.

There’s nothing wrong with doing intervals - in fact, it’s a more impactful form of training when combined with slow, easy running.

What is the best breathing technique for running?

There’s no universal approach, but diaphragmatic breathing combined with rhythmic breathing can be the most effective for most runners.

The key is to find a technique that keeps your oxygen levels steady and helps you maintain a comfortable pace.

How to breathe while running

How much does breathing efficiency affect running performance?

Breathing techniques won’t instantly make you faster, but they can improve efficiency over time.

As mentioned earlier, research suggests that optimising breathing may lead to a 1-5% improvement over time.

A controlled respiratory rate ensures better oxygen supply, waste elimination, and heart rate regulation—key factors for peak performance.

Frequently Asked Questions: Breathing while running

How to control nose breathing while running

Breathing solely through your nose can help filter and warm the air, but it might feel restrictive.

If you prefer nasal breathing, practice it during lower-intensity runs and gradually build up. Over time, your lungs will adapt, making nose breathing feel easier.

What is the 4-7-8 breathing technique?

This is a relaxation method where you inhale for 4 seconds, hold for 7, and exhale for 8.

It’s great for pre-run calming or post-run recovery but isn’t practical for steady-state running.

Should I exhale through my nose or mouth?

Exhaling through your mouth allows for quicker carbon dioxide release, preventing breathlessness.

However, during easy runs, nasal exhalation can help control breathing and keep you relaxed and in the correct training zone.

What is the difference between breathing while running vs breathing while sprinting?

When running at a steady pace, rhythmic and deep breathing is key. Sprinting requires rapid, forceful breaths to keep up with oxygen demand. In short, the faster the pace, the faster the breath rate—but maintaining control is still crucial.

Mastering your breathing is a game-changer for runners. With a bit of practice and awareness, you'll run stronger, longer, and with greater ease.

How to breathe while running

Master your breath, master your run

Breathing efficiently while running can boost endurance, improve oxygen intake, and enhance overall performance.

Diaphragmatic breathing engages your belly rather than your chest for deeper breaths, while combining nose and mouth breathing maximises airflow.

Establishing a rhythmic pattern—such as inhaling for two steps and exhaling for two—helps maintain control. Prioritising full exhalation clears carbon dioxide buildup, making room for fresh oxygen.

Maintaining good posture allows for optimal lung expansion, and with regular practice, you’ll find a breathing technique that suits your pace. Listen to your body—if you’re struggling, adjust your speed and rhythm accordingly.

Small changes in breathing efficiency can have a lasting impact on your running performance.