Breathing Techniques For Runners

Breathing is the one thing that comes most naturally to us as humans, right? But when you start running it can be one of the trickiest things to master, because the nature of running means that you get out of breath with the extra exertion. This video will give you lots of handy tips and techniques to control your breathing while running.
↓↓ Have you got any other tips to help with breathing that we’ve missed? Are there any other videos you’d like to see us make on The Running Channel? Let us know in the comments below. ↓↓
Link to study by Dennis Bramble and David Carrier - Impact Loading and Locomotor-Respiratory Coordination Significantly Influence Breathing Dynamics in Running Humans
www.researchgate.net/publicat...
Link to study on muscle breathers:
journals.lww.com/nsca-jscr/Ab...
--------------------
CHECK OUT OUR NEW MERCH → teespring.com/en-GB/stores/th...
→ FACEBOOK - / officialrunningchannel ←
→ INSTAGRAM - / runningchannel ←
→ TWITTER - / runningchannel ←
→ STRAVA - / strava ←
Or get in touch with us by sending an email to [e-mail]
.
.
.
Read this far? Thanks! Please like this video, Subscribe and share with your running friends. We would really appreciate it. therunningchannel.com/editori...

[@gregoryhawkes1358]

I used to do 1:1 breathing and often got stitches, so I went out for a jog and tried using these tips and accidentally ran a 10k PB??! Thanks Anna!

[@runningchannel]

Amazing! That’s so great to hear. Congratulations! (Anna)

[@Len-is5ff]

What does PB stand for?

[@ulisesreyes1239]

@@Len-is5ff personal best

[@hartmutbormann2768]

Dumb Dork3906 personal best (fastest time)

[@ArkFreestyle]

@@Len-is5ff Peanut Butter obviously

[@MokeleMbembeLives]

I've had lung surgery four times and I can attest to the fact that deep breathing techniques are everything. 🙌🏽🙌🏽🙌🏽

[@runningchannel]

👌

[@leighmerlin]

I've just started running again after a 7 year break, and I'm finding it harder this time round, this video has really helped me. Thank you.

[@runningchannel]

That’s so great to hear! Happy running 🙌

[@Under_Growth]

Shit bruhh, 7 years? Did you sit down to play skyrim for 7 years ago?

[@Under_Growth]

Shit bruhh, 7 years? Did you sit down to play skyrim 7 years ago?

[@stemartin6671]

@@Under_Growth I’ve just started again and it’s been 19 year at least since I did it full effort as any kind of excercise 🤘😂

[@LDJ27]

As a running beginner with asthma, this video really helped! I’ll definitely use these techniques on my next jog 😊

[@runningchannel]

So glad it helps Linda! Happy running! (Anna)

[@Rumouruk]

Recent new runner at the age of 68. We did start in February 2018, but had to stop to cure a heart problem. But one of the things I always struggled with was breathing. I found that I was always out of breath, even after we had completed the C25K first time around. Anyhoo, this time when we started the C25K we found this channel and watched a few vids, this was one of the first. The difference it has made is nothing short of miraculous for me. We do parkrun every Saturday as well, normally walk/run but getting better all the time. Thing is, at the start this time, I was getting real problems with left side pains and aches. After watching this video, I practised the deep diaphragm breathing and hey presto, easier running, less stress and quicker recovery. OK, still early days as we are only on week 5 and 16 minutes running this morning, but have 20 minutes on Saturday and unlike I am usually, it holds no fear. So thanks for the info. Roll on Saturday and the Irchester Country parkrun. (hilly and can be a bit muddy, but we love it!)

[@alphonsoelm5652]

I can attest to the awesome difference that happens almost instantly when you learn to breathe properly for running.

[@runningchannel]

👌

[@coreyscavo181]

Thank you Running Channel for your AMAZING videos! I just finished my FIRST marathon in NYC this past weekend. Your videos have been so helpful, resourceful and FUN - so thank you again!

[@runningchannel]

Awesome! Congrats on NYC! Anna was there running too - keep your eyes peeled for her race re cap coming this Saturday!

[@jackystannett5096]

I've only just started jogging (was a walker), but will start bringing these in now, before I pick up bad habits.

[@robbarker1446]

This is an area I need to work on. Like Anna said “panic breathing “. I set out for my run and sometimes find I’m breathing in and out of my mouth to quickly. I just reduce my pace to a brisk walk for a few seconds which seems to stabilise my breathing. This is something I’m working on to eliminate. I found this video, as usual, informative and reassuring that I’m not the only one. As regards the breathing aids. I think breathing out through a straw might do roughly the same job and a lot cheaper. I’ll do some research and get back to you. Thanks again guys. Great video x

[@runningchannel]

Thanks Rob

[@vincentaurelius2390]

Good overview for beginners. Not too short, not to long and touches on multiple aspects of breathing for runners.

[@runningchannel]

👌

[@DamnedMenace]

Thank you for this one Anna. I have to keep rolling my shoulders back to maintain posture

[@runningchannel]

Thanks for watching. Re setting your posture is a great way to reset your mind and focus in a race and training run. I do it all the time! (Anna)

[@dcoughla681]

Thanks, Anna. This is very helpful. As a marshal at races, I give the cue “Chin up, chest up, look ahead”. This improves posture instantaneously. Breathing in through the nose for, let’s say, 2 counts & out for 4 counts through the mouth enables runners to relax while running.

[@e.murray977]

I've been doing a challenge of 80km this month with my friends currently half way! Going to do a good run today, so watching running videos really motivates me to keep going and obviously I benefit from the tips! I think I have a good routine with my breathing but I know I'm pushing myself too much or setting off too quickly when my breathing struggles! Love watching this video's and give me so much motivation! I always recommend the running channel to all my running friends 🤗👌🏻

[@e.murray977]

Just come back, 10 km complete!

[@jone6638]

I know Scott Jurek recommends lying down with a book on your stomach to check you are breathing deeply enough to make the book rise and fall, as stated in the above video. Works too. Some hospitals tell patients to breathe deeply for 3-4 minutes before surgery, as this can raise your recovery time from 4 minutes to 15. And has been mentioned in the comments, breathing through the nose is often recommended (as a karate practitioner, it is a way of life for me). It has been written this way of breathing increases brain activity and lowers heart rate. Good videos, very helpful and very positive.

[@runningchannel]

Thanks for watching Jon 🙌

[@gsrleo]

Running is a requirement of my job, but sadly I’m terrible at it with things like stitches and panic breathing occurring during my runs. I found the video very informative and I’ll definitely try the tips you mentioned, thank you 🙏❤️

[@runningchannel]

Great to hear you found it helpful, Donny! Thanks for watching 😊

[@millymc5010]

I have COPD and very thankful for the tips on breathing 👌🏻

[@wayneryder5251]

This is a great video thanks Anna and team . I was running and had no rythym to my breathing and soon was gasping . But now I can run much smoother with deep rhythmic breathing . And enjoying all your videos . Keep em coming guys

[@runningchannel]

Thanks Wayne!

[@clivewitcomb2839]

A tip that I follow is to breathe through your nose only (if you can) whenever your watch blips the km marker for ten steps or so. It seems to "reset" me into better breathing if I've started gulping, slightly slows me down, and seems to have banished stitches too. The rest of the time, I guess I'm 60% nose, 40% doggy pant ;) X

[@runningchannel]

Sounds like a good tip!

[@waleadeniji6959]

you are correct about the breathing.... especially on the posture ... very correct

[@runningchannel]

👍

[@lessmith7906]

Could listen all day to Anna, so informative.

[@neelsmienie]

Went out for my run this weekend after watching the video on Friday. Focused more on my breathing than my pace. Was able to cut amin of my 10K PB and did negative split. Thanks for the great content every week.

[@kamilestamburaite4490]

Thank you I’m a begginer started on September. So this will help me alot😀

[@tonymartino7892]

Excellent content. I’ve been breathing with an alternate breathing pattern for decades. It seems to open up one side of my chest more fully and evening that out with each sequence. Also gives my mind something to focus on through long stretches in “cruise control” mode. Glad to hear there may be injury prevention benefits as well. Running is so amazing! Thank you!!!

[@yohants]

Thanks coach Anna! This is such a great resume of usable techniques, you rock!

[@runningchannel]

Cheers!

[@Q8Patriot]

Thats were so much helpful, thanks alot

[@pobg]

I love anna. Entertain, connect and educate. She ticks all the boxes. And she is so bloody gorgous.

[@helenalennon9528]

I have trouble breathing through my nose when running mostly due to the climate and air quality where I live, Arizona. So I have developed a mouth breath for 10 or so breaths followed by 5 good deep breaths it helps focus and reduces congestion.

[@runningchannel]

That sounds like a great solution 👍

[@hairyairey]

I find that breakfast has an impact on my breathing - I can't breathe as deeply at parkrun if I have breakfast at 7am. So I prefer to wait until afterwards.

[@JustKeepFlowingYes]

John Airey same

[@runningchannel]

Interesting!

[@DamnedMenace]

I have to run fasted. I have silent reflux (also have acid reflux) which makes running very hard after eating and displays almost like asthma. I can't drink coffee before a run either.

[@hairyairey]

@@JustKeepFlowingYes One of my friends say that they have breakfast at 06:30. Not sure that would work for me either. Anyway, a 5km run before breakfast is a good way to encourage your body to burn fat

[@clivewitcomb2839]

Me too - I always run best hungry! X

[@raymondelliot4605]

This is something I really need to focus on. I’m generally a solo runner as I feel it takes me to breath let alone talk!! You said in your comments about reducing injury through a good breathing technique. I suffered a lot of injuries whilst out running but I’ve noticed when I start to get a twinge coming on, I deliberately start to take in really deep breaths and I find it goes away. So for me it works. Thanks for your informative video.

[@runningchannel]

Great stuff Raymond! And thanks for watching

[@mintflavour4028]

Thanks for this video. It is full of very useful tips!

[@fostelka]

Certainly have learnt learnt something thanks Anna. Although I don't know if my concentration levels are good enough to use breathing to avoid injury,I was getting confused listening to the theory. Glad to hear you mention yoga. I use it for many reasons including running. Thanks.

[@s.wahlang175]

I thought rhythmic breathing is my a kinda thing in running and now seeing this video prove it otherwise. Good video @The running channel

[@runningchannel]

Thank you!

[@Kaisersozze]

This video omitted the most important part in my opinion. Wether you should breathe through the nose or mouth. According to the book 'Breath' you should be inhaling and exhaling through the noise. Breathing through the mouth is detrimental to everything especially sporting activities according to studies.

[@normadicn5700]

I panick breath but i mostly cycle and no one has done this. Maybe cos there are gadgets that take a lot of attention. Running much simpler😊

[@hadnanbasilio4764]

ótimo, muto grato!

[@steveilg6134]

nice! remember, tho you mention "yoga" often in this helpful vid, there was no mention of the yogic discipline, "pranayama" or "breath extension/development" there are myriad pranayamic techniques, proven for several thousands of years that have instrumentally helped my own "High Performance Yoga" students for over 3 decades. great job, keep the vids c(om)ing and, Namaste! head bowed from Colorado!

[@maenad1231]

I’ve taken like 3 different yoga classes and not a single instructor ever mentioned a thing about breathing besides “remember to breath!” 😂

[@happysmurfette]

Wowza👊👊you summed it up perfect-to improve w/all around adjustments for better longer and efficient runs! Thank You TRC🌪🔥

[@runningchannel]

Glad you liked it!

[@timmclaughlin1787]

Good job on this .

[@maenad1231]

I’m gonna get back into running after a long period of discontinuing because of health problems. I’m doing the book/breathing training method right now! This channel is putting me ease and making me feel like I’m not hopping into battle and hoping luck will be on my side. Really appreciate these videos!

[@runningchannel]

Thanks so much! Glad it helped!

[@alenajzeli6401]

OMG I cannot believe this, I used to breathe like that ( by counting steps ) 2 years ago and now I don't have problems while running.

[@runningchannel]

👍

[@andyturner176]

Thanks for another insightful video.

[@runningchannel]

Thanks so much for watching Andy 🙌

[@sokikrong2649]

I do the same(3step breathing).... I came on it on my own. I thought it would be wrong way.... So happy 😇 Always believe on your intuition.

[@OssamaLamlum]

Excellent video, thanks for the wealth of information

[@runningchannel]

Glad it was helpful!

[@syafiqnorazami4943]

Thank youuu

[@AsifKhan-ps9kv]

I always wondered why my right leg was bothering me when I ran a 5k. Hopefully the 2/1 breathing technique will help sorting that out. Thanks.

[@infinituszd]

I go with 3:2 with all runs and then 2:1 for short bursts or hills. I have passed loads of people who look fitter than me due to better breathing techniques.

[@runningchannel]

Breathing may seem simple but it’s so important to get it right when running. It can have such a huge benefit

[@HeHasNoName]

One of the best breathing tips Ive picked up is about your breathing rhythm and relation to getting a stitch and to try alternating your breath rate vs stride rate occasionally. When I get stitch I realise Im locked in to a 2-2 or 4-4 (v easy lol) pattern where for example I always begin an inbreath when my left foot hits the ground. so every now and then Ill chuck in a 2-3 breath pattern just to swap sides around, and if youve already got stitch a few of those big deep belly breaths really helps me too. Ive kind of trained myself to mentally check in every few KM and take a few odd beat breaths and a few deep belly breaths, check in on posture and shake my arms out a bit and I reckon Ill get stitch like once every 2 months, unless Im deliberately trying to kill myself on intervals or whatever.

[@wolfsrule100]

I have a weird thing that happens sometimes where I don’t feel out of breath but my heart rate is really high and that makes me stop and have to walk. Definitely gonna try these breathing techniques on my next run though!

[@runningchannel]

Good luck with them!

[@MrFarzamie]

This video really helped me. Thank you very³ much!

[@runningchannel]

Glad you enjoyed it!

[@andrewsollitt424]

Very helpful video thank you. Do you have a preference of breading through you nose or mouth?

[@Cker04]

Running = breathing. Great video!

[@runningchannel]

Thanks!

[@BruceWayne-us3kw]

I already have my own breathing technique. I was curious about other techniques there may be. I breathe out for two steps and breathe in for one. Similar to some of the drills I did when I did swim team. It took 5 minutes off my 5k time in high school.

[@SpirometryFFA]

When you talked about cadence breathing and the deep breathing I guess I normally started to do it but with the deep belly breathing I didn’t know posture was affected by it because on some runs I realize I take a bigger deeper breath (deep belly) and then on other runs I’m trying to do it but can’t so will keep the posture in mind. Thanks!

[@runningchannel]

Thanks for watching, glad it was useful!

[@warpigroadkill]

Great video.

[@runningchannel]

Thanks for watching 🙌

[@abernardes2]

Great video guys!! I learn a lot from them! Would love to see, if possible, a video about Running Clubs! Exactly what they do, types of clubs, benefits, pros and cons. Would I benefit fro joining one? I can’t decide, need some help!

[@runningchannel]

Thanks! And thanks for the suggestion! We’ve noted it down (Anna)

[@derrickdejesus6041]

New to the channel, great content and advise, thank you.

[@runningchannel]

Awesome, thank you!

[@nozpazz]

I have tended to think only about my exhale, and when working hard this tends to be exhale every third step and it can sound a bit laboured at times (last few miles of 10+ mile races). Perhaps with deeper, diaphramatic breathing practice I will be more relaxed. Worth a try. Mind games also good. Glen Clova half marathon tomorrow. 🏃😀

[@WFPB2018]

You should always breath out longer than in, so 2 in or 3 out (I like 3 in and 4 out at slower paces)

[@runningchannel]

Sounds like a good plan Pat

[@darklight6921]

this helps me out. especially when moving faster.

[@StarBattle08]

huh, i've been doing 2 small in and 1 out 🤣

[@Carlosediaz543]

cheers Anna I had to stop running for about 4 months and found myself very out of shape and breathing to be difficult. this was really helpful

[@runningchannel]

Glad you found it useful!

[@omkardokur5300]

Hi Anna, these techniques are really great. Thank you very much. I will try on my next run. But I have a question though. When we breathe in and out, do you suggest to do it through nose or mouth?? Sometimes my nose gets blocked and gets very hard to breathe, so I breathe through my mouth. Please advise.

[@motoedd2437]

Thanks Anna.

[@runningchannel]

Thanks for watching! 🙌

[@swest-gj5wb]

Thanks for this! I can’t breathe through my nose (constant sinus), so this helps a lot!

[@runningchannel]

Glad it helps! Thanks for watching 🙌

[@runningchannel]

Glad it helps! Thanks for watching 🙌

[@michaelmulligan0]

Personally used a Powerbreathe breathing trainer before and found it definitely helped lung capacity

[@liverpool4883]

Thanks

[@runningchannel]

No problem!

[@nablair2007]

Nothing about nose breathing v mouth breathing?

[@ZotmundSzele]

Good remark. There are so many misconceptions and rumours about them.

[@runningchannel]

One for a follow up video!

[@usa_kenyan]

After 6 months of light jogging/walking combination, I started trying to focus on my breathing technique yesterday. I'm a heavy guy (290 pounds). The method that seems to work with me is 2 breaths in and one out. Using this method yesterday definitely made a difference. I did not feel like I was going to die whenever I ran 300 meters without stopping. I just have to keep practicing it. Anyway, I'm just surprised that I've managed to stick with this exercise for 6 months. I feel a lot better than before. And though I cannot see it, I'm must be losing some fat because there are some trousers that I can now fit into that I couldn't before I started the jogging/walking. Also, running outside, to me, beats running on a treadmill anytime. I cannot believe how much time I wasted on a treadmill. Once I started running outside (6 months ago) I could definitely feel the impact on my body. In other words, I was getting a more real workout. Thanks for the video! Just discovered your channel. :)

[@runningchannel]

Thanks for watching and glad you found this helpful. There is no substitute for running outside - it has so many benefits, so really pleased you've made the transition! Have you got any races booked or goals for 2021?

[@usa_kenyan]

@@runningchannel Oh no! I cannot even begin to think of racing. That's in the future. For now, I just want to continue trying to run longer without stopping to walk because I'm exhausted. By the way, where was your video shot? I love the scenery. It look like a park. I'm in Boston, Massachusetts.

[@mcm4point2o]

cool upload

[@runningchannel]

Thanks

[@mikeLgriebel]

My general philosophy is to not modify anything, but watch attentively, and let the body do whatever it deems best at the moment. These are the breathing patterns I have landed on for now. * Zone 5 (fastest): No rules. * Zone 3-4 (fast): probably 2+2, so two half steps every time I inhale, two every time I exhale. * Zone 1-2 (slow, below 10km max pace): Slower exhalation is better, faster may be required. 2+4 is generally a good starting place, but I modify it to 2+3, 2+5, 2+6,..., depending on surface, steepness, weather, my current fitness, time run so far, a.o., not 100% consciously, let the body do its thing. * Before measuring my blood pressure at home: Around 30 breaths at (2)+whatever (slow).

[@ohsnapitzpaola1197]

I just want to say that this technique really works‼️I run xc and I was dying yesterday and today I used it and I did really good

[@runningchannel]

Great to hear it helped you!

[@singwolfx1]

I simply let the body do the breathing. Works well, I do 10km this way and it's all well. So far, all attempts to do it in a defined way resulted in stitches, discomfort or exhaustion.

[@jessethomas3319]

I’ve found that a 3:4 or 2:3 in:out rhythm with my steps helps prevent stitches since I’m constantly changing which side I start my exhale on.

[@GS-ys3xv]

Thank you for this! I ran one mile no-stops yesterday (very new runner) and found myself with a bad stitch and mildly hyperventilating. Clearly I was not breathing properly 😳. Tomorrow when I run I will definitely try these out, hopefully no stitches this time!!!😄

[@runningchannel]

Well done! Keep at it.

[@dylanharrison9988]

Did you keep running? Let us know if you’re still at it👍

[@GS-ys3xv]

@@dylanharrison9988 absolutely, and I’m now on the cross country team in college :) just did a 6 mile workout this morning. Honestly I’m so glad you commented because I forgot how far I’ve come just in the past year, feeling proud^^

[@oskie501]

Hi Anna: I wanted to ask a question after I watched this video, but I forgot (probably because I was thinking about all the techniques you spoke about). Anyway, I am taking Pilates and stretching classes, and my teachers always says to breathe in through your nose and out through your mouth. Is this a breathing technique you advise for running, or is there something else you suggest? Thanks!

[@photopawn37]

Breath of the Morning Sun forms 1, 2 and 3. #1 3:2 for sustained cruising on flat or mild gradients. #2 2:2 for going uphill or for short duration increase in speed. #3 2:1 for when i'm pretty much going anaerobic. Very short durations only. Gives me stitches. I use it near the crest of a climb, catching my breath when the 2nd form is not enough.

[@runningchannel]

Thanks for sharing with us!

[@northernninjarunner5506]

I have also seen about breathing out on the right step can cause a stitch as you bounce the liver as there is no Insulation from air in you’re lungs. I did find it helped when doing C25K to breath out on the left and I suffered less stitches.

[@hairyairey]

Hmm, not sure you can bounce the liver your abdomen is quite crowded!

[@northernninjarunner5506]

John Airey That was from Harry Runs and he does UTMB

[@runningchannel]

Interesting

[@pongo4505]

Stonks

[@RobeenaShepherd]

For long training runs (10km or more) I breath 4:4, or 4:3 if it's a slight hill, and 3:3 for steeper hills. Please tell me I'm not weird!

[@cdh79]

same here.. i only breathe 2:2 for really fast runs

[@brandenbolt5573]

Me too! 4 steps in , 4 steps out. Sometimes 6 in 6 out if I'm going very slow. Used to be 2 in 2 out before I started taking iron tablets. Now I know my haemoglobin is spot on, breathing is no longer an issue even in races, now its my muscles which are my limitation, but usually a bad stitch is what slows me down!

[@runningchannel]

No, not weird Robee. As we said in the video, everyone’s different, so absolutely do what’s right for you

[@hannahcollardgray4448]

I breathe in for five and out for five so that I land on alternate footing each time. I’m so pleased that I can’t remember the last time I had a stitch. I get stopped from running because of my arthritis more than I do breathing. Can I do any exercises that might reduce this? I love yoga.

[@brianwilliams6839]

I've got COPD and last may(2020), got a throat infection which made me short of breath! Sometimes when I run I start breathing out more than I breathe in! It's difficult to explain! I need to concentrate on deep breathing, hold it for a second, then breathe out! Am trying to get faster! Oh I'm 52, smoke, and only started in October last year! Thanks for letting me rant🤷😉😊👍👍

[@AriaZoner]

There's an easy trick to the cadence breathing. Breath in on the left, in on the left, in on the left. Then take a deep breath in, followed by a strong, quick, and audible forced exhale. Then, breath in on the right, in on the right, in on the right. Deep breath, force exhale. Repeat. The forced breath out skips the beat and also helps eliminate C02 buildup.

[@NOSEBLOB]

Somewhat common remedy for abdominal stitch: breath in short and shallow, out long and deep with temporary, slightly slower pace. Within 10 to 20 completed breaths the stitch will usually be gone.

[@runningchannel]

Interesting! Thanks!

[@kevindecoteau3186]

I use nose only breathing to start, it keeps me on a nice pace, not too fast.

[@runningchannel]

Good idea Kevin! (Anna)

[@memezhg5410]

I've heard of this breathing technique divers use to get the most oxygen in their bodies and the most carbon out, where you basically take breaths in(doesn't have to be 2 deep breathes, could be like 2 half breaths) and 1 breath out(like a normal full breath out) and I wasn't sure if it applied to running

[@cera5456]

My breathing goes something like this: Zone 1/2 = 3 in, 4 out... Zone 2/3 = 2 in, 3 out... Zone 4/5 = 2 in, 2 out.. Zone 5 = 2 in, 1 out or 1 in, 1 out (if things get really intense)

[@ZjTwams]

I wish there such a thing as a low intensity run for me XD as soon as I begin I find it hard, even after a half marathon! Why do I do this to myself?

[@nettrawler1202]

Another way to help with breathing is taking up a brass instrument, prior to the widespread use of inhalers asthmatics would be sent to the local band by their GP to learn breath control.

[@runningchannel]

Really interesting advice, thanks!

[@epicconundra767]

I've started running and jogging! Today was my 1st day and I could jog only for a minute .. Is that okay for now? Plus I want to know should I drink water while running? Please reply

[@runningchannel]

That’s OK! Start small. You might want to watch our video on Jeffing - the run/walk method: kzbin.info/www/bejne/bGbCfYCgpL55l6s And here’s one on fuelling for a 10k. Most people don’t carry water for short distances but make sure they’re well hydrated before and after: kzbin.info/www/bejne/q4CWp4uAm9yGftk

[@epicconundra767]

@@runningchannel Thank you so much for ur reply. ... I'll surely act upon ur advices

[@josiegjackson]

@@epicconundra767 Also look at Couch to 5K app - it is really helpful, it starts at 30 sec running and 1min to 90 seconds running intervals all the way up to running most of the 5K to what you please! It's so helpful and has started me off running for longer without stopping.

[@filipe_paixao]

I'm the type of guy that never knows how to breath before or after a run... But somehow always remember itbtye moment I start running. (Btw I spend 30 minutes breathing to see what's the type of running I use but end up even more confused

[@firdoushm5502]

Hey Anna, is there any benefit of breathing in through your nose and out through your nose? I heard that this is better than breathing in and out through your mouth.

[@alexcordero6672]

try as I might, I just don't understand what you mean by belly-breathing. I've heard this before but I've never understood it. Maybe I'm being too literal. I take a deep breath and it's still filling my lungs--but more--obviously! My abdomen is not involved at all. I'm up to nine miles breathing this way. Is there a reference to an animation or something?

[@Skiamakhos]

My trouble seems to be hyperventilating. I'm asthmatic, but my asthma is fairly well controlled, but I think there's a slight panic response as I get out of breath. The way out of hyperventilation is to slow it down, let your CO2 build up a little so your oxyhaemoglobin can dump the oxygen into your cells. It's so counterintuitive though!

[@murshizimahadzir8459]

Please i need this learning

[@Ikss2]

I have to do the Cooper test tomorrow (run/jog for 12 mins) and I am not prepared at all, I hope this will help, because it's my breathing that's the problem, my legs are fine :) wish me luck!

[@runningchannel]

Good luck! You got this 👏👏

[@j-j8984]

silly question, are you supposed to start inhaling immediately after you exhale?

[@miguellavariel1348]

Is 1 step one foot moving forward, or two feet moving forward?

[@arabacus]

I do lengths in the pool without breathing to help with co2 tolerance, I also do some easy runs only breathing through my nose to do the same, we tend to overbreath in modern life so it's good to teach our bodies not to. Just breathing through your nose during the day is a good start

[@aprilmunday1152]

I play a wind instrument and we're taught to breathe from the bottom of our lungs, so I haven't found that breathing is the most difficult aspect of running.

[@peachfreude]

April Munday can you elaborate more?

[@jasongirvan6729]

The panic stress response is a result of too much carbon dioxide as your exhale isn’t longer enough, I noticed you said to keep your rhythm, inhale/exhale even 1:1 but in reality you should be a touch longer 1.25-1.5:1 as to get rid as much of the carbon dioxide. I urge you to look at swimmers and triathletes, they are forced to take a very short breathe in comparison to the exhale, 1 arm stroke : 1 or even up to 3 complete strokes (complete stroke=both arm thru the water) A perfect exercise for runners is: to smell the flowers and blow out the candles. This forces a short inhale and long exhale. Try this at the end of a hard/long run and see how quickly you catch your breath and recover compared to wide open mouth breathing

[@nickbell6435]

I tend to find alternating between inhaling and exhaling works for me

[@JeDindk]

😁👍

[@jaybo197306]

I can't breath through my nose when running, even at a slow pace; I don't feel like I can get enough air/oxygen in

[@abrokendowncar]

I feel the same way. I’m a highschool xc runner so finding a rhythm for breathing’s difficult when you run constantly on your limit. Breathing like that restricts airflow. Usually imagine my body like a performance car, and opening my mouth while running is like replacing an air filter with a racing cone air filter. Some advice for competitive people is when you feel your breath speeding up, take deeper breaths and slightly change your pace to be faster, while using your core to force air out and in. It works for me, but I could be incredibly wrong. Have fun running!