Breathing properly when running can completely change how a run feels. When breathing is rushed or shallow, fatigue builds quickly. However, when breathing is controlled and relaxed, running feels smoother and more sustainable.
The good news is that breathing is a skill. With a few simple adjustments, anyone can improve it.
Breathe Deep Into Your Belly
Many runners breathe only into their chest. This limits oxygen intake and increases tension. Instead, focus on breathing deep into your belly. Your stomach should rise and fall with each breath.
Deep breathing delivers more oxygen to your muscles. As a result, your body works more efficiently and tires less quickly.
Use a Steady Breathing Rhythm
A breathing rhythm helps keep your pace under control. One common method is inhaling for three steps and exhaling for two. This creates a natural flow and prevents panic breathing.
If that feels difficult, try a two-step inhale and two-step exhale instead. Over time, your breathing will feel calmer and more predictable.
Breathe Through Your Nose and Mouth
Nose breathing alone can feel restrictive, especially at faster speeds. Mouth breathing alone can feel uncontrolled. The best approach is to use both.
Inhale through your nose and mouth together. Exhale fully through your mouth. This allows more oxygen in while releasing carbon dioxide efficiently.
Relax Your Upper Body
Tension makes breathing harder than it needs to be. Tight shoulders and clenched jaws restrict airflow. Instead, keep your shoulders low and relaxed. Let your arms swing naturally.
When your upper body relaxes, breathing becomes easier. Consequently, your heart rate stays lower at the same pace.
Match Your Breathing to Your Pace
Breathing should adjust based on effort. Easy runs require slow, relaxed breathing. Harder efforts naturally increase breathing rate. The key is not to fight it.
If you feel breathless, slow your pace slightly. Within seconds, your breathing will settle again.
Practice Breathing on Easy Runs
Breathing technique improves best during easy runs. These sessions give you time to focus without pressure. Use them to practise deep breathing and rhythm.
Over time, these habits become automatic. Then, when runs get harder, your breathing stays under control.
Avoid Holding Your Breath
Many runners unknowingly hold their breath during effort. This causes tension and early fatigue. Instead, focus on steady exhalation.
A strong exhale helps trigger a full inhale. As a result, breathing feels more natural and less forced.
Be Patient and Consistent
Improving breathing takes time. At first, it may feel awkward or forced. However, with consistent practice, it becomes second nature.
Stick with it. Within weeks, you will notice that you can run longer, feel calmer, and recover faster.