How To Breathe When Running

[@seb_617]

Can we just take a moment to appreciate how perfectly in sync they are at 1:34

[@bensapsford5367]

I did a high intensity run yesterday and experimented with 2 breaths in and one longer breath out. Dropped 20secs per KM from my last attempt

[@Handsome_Squidward69420]

how to you take 2 breaths while inhaling?

[@criminalityaddict9230]

@@Handsome_Squidward69420breath one time to get oxygen and breath again, it gets more oxygen in your lungs

[@BarryMc1988]

All the running channel presenters could have been Blue Peter presenters.

[@runningchannel]

We will take that a compliment!

[@martinlanders6135]

I think it’s time TRC got a dog also 😁

[@gazza2933]

​@@runningchannel Definitely! Not all Blue Peter presenters were runners 😅 👍

[@mikestevenson1334]

In through the nose, and out through the mouth is how I do it when I run! Definitely helps to keep my HR low during my Z2/long runs.

[@toby9999]

You must have huge nostrils?

[@mdahal4132]

I have been using nasal breathing during my longer runs ( 2 hr or more). It takes time to adapt. (3 months to 6 months). Body automatically creates inhale and exhale sync & we cannot judge it after one go. I suggest trying with little water in your mouth instead of taping your mouth.

[@GhostYT_lat]

As far as changing the count goes...I've adopted "3/2" breathing With 2/2 or 3/3 breathing your always starting your breath on the same foot strike. Your always initiating the inhale when your left foot strikes and your exhale when your right foot strikes. With 3/2 breathing this alternates and creates a balance. Made sense when someone explained it to me so I tried it. Took a few runs to get used to...

[@YingWooWang]

This video is super helpful! I've been having trouble breathing efficiently during my long distance runs and tend to get stitches from a zone 3 run. I mainly mouth breathe and the interval gets shorter as the run gets longer. I've gotta try breathing in through the nose and breathing out through the mouth with long intervals vs. short 4 breaths in and out.

[@chriscotton4207]

After learning everything in the Professor Hubermans podcast about breathing. I realize I lack the ability to breathe through my nose very well and I use a nasal dilator now to help. If you can breathe through your nose it is absolutely better for numerous reasons not just hr.

[@runningchannel]

It is such an interesting topic isn't it?

[@knutekjc93]

With the weather changing rapidly in my area, in the half I ran last weekend breathing was actually a huge focus for me (less so than my time goal even) as I have an upcoming full marathon in the middle of October. It’s amazing how the most subtle changes can drastically affect how you’re feeling at the finish line!

[@donmills2647]

I'm an in through the nose out through the mouth person. secondary benefits, I don't go through as much water. It keeps me a little more honest on the hotter days, I figure if I start to feel like I am not getting enough air through my nose I am probably pushing the pace a little too much for the conditions. It's never 100% through the nose, I do have to spit out bugs once in a while. Usually the tiny ones that like to swarm on the shady side of the transition from sun to shade, you can't see the swarm ahead of time when you are going from sun to shade. Normally I take 2 steps on the inhale, 3 on the exhale.

[@chesshead]

I replaced my lungs with gills. The air passes through them. No more breathing in/out nonsense for me.

[@Stevenc1984]

Sounds fishy to me.

[@notmyrealname6272]

For swimming I breathe out through my nose and in through my mouth (which I believe is pretty standard). Running I use nose at low pace and both when I go more quickly.

[@-esox-3714]

Capacity for nose-breathing seems to be very individual, which I saw when comparing with running mates. Some will have to start mouth breathing right from the get-go, on the other hand I can comfortably nose-breathe permanently up until hitting "zone5 effort/maximal efforts". Easy run for me is ~5-6 steps in, 5-6 out (nose). Tempo run (lactate threshold area) 3-4 steps in, 3-4 steps out (nose) 5k all out effort: ~1-2 km nose, then more and more exhausted/heavy mouth-breathing.

[@runningchannel]

That's fascinating isn't it?

[@Jaigarful]

Yeah I just cannot breathe through my noise and keep up. Like a Brisk walk is enough for me to run out of breath trying to breathe only through my nose. And I can run marathons.

[@MisterCynic18]

My nose outright does not work; at least one of my nostrils is perpetually swollen from allergies so nasal breathing isn't an option.

[@skirtonbear1]

Mo risked his ‘stach to improve the running of the viewers! Year-round allergies that induce asthma cause me to mouth-breathe way more than I like. Taking an antihistamine prior doesn’t always help-sometimes it makes me too sleepy, sometimes not, but it’s to keep my nasal passages from almost closing. (Sigh)

[@GTE_Channel]

Oxygen Advantage. Read the book. You'll learn so much. If a mouth breather tries nose breathing like in this test... this is not a test, you need to adapt. It takes time.

[@abundantlife888]

Thanks for sharing, just got the book on audible and will listen tomorrow on my hike!

[@gwilymeades]

Pretty cool, I always discounted nasal breathing, but now see that it has value. Also, you want to maximise oxygen intake, and for this 2 steps for one breath is probably best (for both in and out), according to my experience (and to The Art of Running Faster).

[@runningchannel]

Thanks for the tip!

[@alphonsoelm5652]

I had followed the 2 in 2 out tempo for a while and kept getting little niggling overuse injuries, until I read somewhere and heard on a video about inhaling on odd numbers as a solution yo that, so I've been running 2 in 1 out for a couple years and I only got shin splints because my son loved kicking my shins when he was a baby.

[@gwilymeades]

2 in 1 out is good for a fast finish@@alphonsoelm5652

[@dukedex5043]

It's hard to nose breath at first, but keep doing it and your body adapts and it feels natural

[@koukouvania]

why can't anyone spell the word 'breathe'?

[@edithgruber2125]

That was an interesting experiment. I think I use both, probably more nose breathing when I run slowly in Z2. The faster I get, the more the mouth gets involved. I would have to repeat the experiment that you just did with a tape and a peg to see how I feel about it and what my HR is doing. As for rhythmic breathing, I do 4/4 on easy runs or even more than that, 5/5 or 6/6; 3/3 for marathon paced runs and 2/3 or 2/2 for threshold and faster runs. It all depends on pace and HR.

[@vinodjohnjoseph]

Very nice study, was there a difference in the pace of running in nose and mouth breathing?

[@smithale]

With regards to the rhythmic breathing, I like to an even number of steps breathing in, and an odd breathing out (or vice versa). I feel like this helps balance my steps so that I'm not always breathing out hard when the same leg is hitting the ground. As for doing it by count vs. steps, I find it nearly impossible to count in a different cadence than my running cadence while running, and I'd probably get hurt if I tried.

[@NicolasWollesen]

Big fan of the content on this channel 👏❤ But up until now I’ve only ever heard the term “Mouth breather” in movies being used as a derogatory term. So I can’t help but have a little chuckle every time you guys mention it in this context 😂 I’m a child I know…

[@VFella]

That's the first question just about everybody asks when starting with running. And the first you forget about when you already have some miles under your belt. I try to make people understand that they just need to forget about their breathing. But I can still recall after all the years I'm running, how scary "oxygen panic" felt. When I began I was actually amazed at how little attention is paid to that aspect... I tried the few techniques I found online and in books, including Yoga and Taichi methods... just to find out by myself why nobody pays too much attention: Breathing is automatic. It is a reflex action that is completely automatic, you do not need to do anything. Trying to control your breath when under strenuous effort is mostly just the same using some mental mantra, just a form of keeping yourself motivated or taking your mind away from pain, but nothing more,

[@Rain-Dirt]

I noticed that when the running is starting to take more effort, I automatically start to *humm* rythmically and that sets my breathingrythm, that in turn coordinates my runningpace. I do not do it consciously which is funny to me. I never believed in just mouth or just nasal breathing while running. Whenever we need more oxygen, we'll automatically start using both. But I do believe in the value of deep breaths, to maximize the lungs' potential. It really can add like a boost of energy and calmness. (to me at least)

[@Criss11fr]

❤Fantastic, I happen to be changing over to nose breathing after reading Breath by James Nostor. I just started on Monday so great timing. I know it takes some time to adapt but should be better in the long time. Thanks for another great video

[@runningchannel]

Thanks for sharing!! We will give the book a look 🙌🏻

[@alex_18-12]

I tried running and nose breathing for a year when I read the book. But I haven't noticed any changes in my running results. Now I nose breathe when I jog and mouth breathe when I do tempo runs, intervals and races.

[@hannahcollardgray4448]

I tried breathing in and out in time with my steps, but when I do that while running it feels like I’m hyperventilating so I generally try to breathe in for four and out for four.

[@ApurbaAdhikari]

Thanks for the video. One thing i noticed is that i breathe 5 steps in and 5 steps out in easy runs and 3 steps in and 3 steps out in tempo. matches quite well with the heart rate zones so that i dont have to check the watch frequently.

[@-esox-3714]

Exactly the same for me.

[@runningchannel]

Great tip!

[@mrwplay1]

Depends on your cadence in whatever zone you are in. With a faster cadence you may not be getting time to take a long slow breath. Check out people like Patrick Mckeown “Oxygen Advantage”.

[@-esox-3714]

@@mrwplay1 good point, ofc. several factors play into it.

[@ApurbaAdhikari]

@@mrwplay1 yes, it is highly individualistic, but everyone can actually experiment with it themselves to get their breath and cadence in sync, my sync will not work for you, not will yours work for mine.

[@FroisonControl]

i wish you guys did this with "normal breathing" to compare as well

[@suzyaustin6066]

I was only thinking about this yesterday on my run! Great timing! 😁

[@runningchannel]

Boom! Great timing from us!

[@stolts34]

I read that you want to take two breaths through the nose and take a one breath exhale. The two breaths in is suppose to keep your heart rate lower than one long breath. I believe the Marine corp does a double in and double out technique.

[@jacobriis7859]

I helped some students making some hardware for running/breathing a few years ago. They had an idea that you should breathe/take steps in a certain rhythm. And they would have hardware that could help you with that. I did a test run with the hardware to measure if it was working.

[@Lennybird91]

1) oxygen exchange is slower than CO2 exchange. 2) hyperventilating (hypocapnic) isn't a risk at high intensity and so shallow rapid breathing is fine since you're producing massive amounts of CO2. 3) deep slow breathing at zone 2 intensity is nice because it prioritizes oxygen exchange and the higher negative-pressure in your lungs caused by the restriction both slows down respiration rate, allowing more thorough O2 exchange while also opening up the lungs better. So it all depends. At higher intensity, CO2 is more important than inhalation.

[@wjkronen]

Another avenue to practice breathing is using Garmin’s “Breathwork” mode. It’s great for lowering HR as well as improving breathing for running.

[@lukehutchinson6754]

Just curious did you run the lap at the same pace? Great advice on the channel. Cheers 🍻

[@epav9423]

The pattern that I found useful for me in my recent tempo/interval sessions - two shorter inhales and one longer. Like you were after crying. I've recently learned it from a person who studies brain and our mental states so she mentiones it as a good breathing practice to calm down when you are overstimulated, and somehow subconciously, I've transfered it to my running. And yeah, counting this with steps, as Mo says. Even just by tracking the breathing tempo my brain gets distracted from the fatigue of the higher effort runs. I'm neither a pro not a fast runner but maybe this comment could be useful for someone.

[@runningchannel]

That's so interesting! Thank you for sharing

[@imvni]

Thanks y’all! I’m going to try this

[@nickv3085]

It’s pretty simple. In nose out mouth until the effort is too high for sustain. Then, use both nose and mouth together.

[@gazza2933]

Sorry guys. Great ideas but I'm thinking too much about stride, posture etc I'm over sixty and just happy to be breathing. 😅 👍

[@mehulajax21]

I naturally learnt inhale 4 steps and exhale four steps was best for me during my childhood.

[@HugoParedes]

Personally, I breathe through my nose on low/medium intensity runs, and mouth when doing harder intensity workouts. When I run slower and breathe through my mouth, I end up hyperventilating

[@ColonyChristchurch]

A great video (as always). As a beginner runner I really appreciate the information you provide. 1 small request/observation - I find you both speak on the faster side, so much so that I actually viewed this video on .75 speed. You might try slowing down your speech a little. Thanks again for the great channel

[@Mojitto-San]

for me, two steps synced nose inhale and two steps synced mouth exhale work best.

[@PittsburghDisneyFans]

Inward breathing through my mouth dries my mouth, then I feel thirsty which in turn puts me in panic mode and I lose focus on the task at hand.

[@badi9169]

Base on hr mean with nose you could push up 51 bpm and with mouth up 67 bpm. Which is on average 16 bpm more for mouth is almost 1 zone highier(depends on age or formula or zone) . Without giving times on laps but with highier heart rate effort I ASUME that you run faster using mouth. That DONT mean is better. That mean that yours mouth have bigger volume of air than nose. You still needed both because of discomfort of running and practise of using it. Both mouth and nose have pluses and minuses because of difrent ability and use. Like you say in video You may ask why mouth have highier volume than nose because one CO2 is bigger than one O2. Kudos

[@dddimi7955]

Always two in With nose and then brain decides the rest.Then just be consistent,and everyone can reach the unthinkable

[@runeboas6421]

I would totally do nasal breathing if I didn't have obstructive apnea :)

[@sirmanni4534]

Hey 👋🏾 guys I really enjoyed this teaching series. Is there a physiological improvement such as V02Max if you hold your breathe for 6 steps and exhale for 3 steps?

[@runningchannel]

It would depend on the distance and speed you were running at

[@TadeuszCantwell]

Does the Running channel have any thoughts on the claim that nose only breathing can simulate altitude training at sea level of around maybe 2k meters?

[@isha25tripathi12]

I have a deviated septum and it becomes difficult to breathe from nose but if I breathe through mouth then it start hurting my throat 😢

[@aylaamon3267]

And then there are those of us with massive spring and autumn allergies that struggle to breathe at all on runs! 😅When the pollen lets up, I think I'll try the same experiment on myself at the track... Does how you breathe at all affect how lactic acid builds up in your muscles/help you clear it faster? When you get the Vo2max test, don't they force you to breathe from your mouth?

[@dagma3437]

Wow...look at Mo. Lean mean machine! Jess, you aiight as well 😉

[@runningchannel]

🤣🤣🤣

[@passionate2917]

Which one is it? nose or mouth? I'm confused and reading the comment, didn't make it any clear either😞!

[@maciejp7829]

when i run fast, i get a pain in my right shoulder and it gets worse, and worse, and worse .. and finally it gets so bad i have to stop running. But i can defer that moment, if i hold my breath. Weird

[@zirrnorseman8068]

I actually inhale through both at the same time and exhale with my nose unless I'm picking up the pace then I exhale through my mouth. I have no idea if this is helping or hurting my runs lol

[@fpupesh]

anything up to about 165 bmp i can breathe through the nose but above that it's tough

[@BIueharvest]

my nose is clogged with hayfever during spring and summer and clogged with melting snot during autumn and winter though

[@StormwatchNZ]

I found that nose breathing while running dropped my heart rate by about 10bpm.

[@autolify629]

What is the Conclusion.. ? Can someone explain in a nutshell..

[@markjohnson4237]

Funnily enough, I've just started using nasal strips over night to improve my breathing. It definitely gives me a deeper nights sleep. I have been really curious about whether training with nasal strips has positive value overall. Great video, thanks. Mark

[@scriptosaurusrex]

Nasal strips don't work. That's why even gimmick loving* footballers stopped wearing them in the nineties. *they are now ripping their socks because of a myth that this somehow helps performance - rather than making things worse due reduced compression...

[@Jaigarful]

@@scriptosaurusrex Nasal strips have menthol in them right? It gives the sensation of opening up airways but it really does nothing. But i dunno anything about nasal strips.

[@nickcoulter973]

Does everyone think about this as one or the other. I breathe in and out through nose and mouth simultaneously.

[@fergusdenoon1255]

I breath in through my nose and mouth, and breath out through my nose and mouth.

[@Pouchy17]

Point please?

[@runningchannel]

Point?

[@BeADad2447]

I cant get enough air through my nose! Ill pass out!

[@Ivan.80p]

137 is heart rate through the roof? Im in trouble then

[@manwerama]

I breathe like a French bulldog. 🤣

[@MobileBroadbandBlog]

Meh... love the Running Channel but this video is pretty badly informed. There's a deluge of research that finds the nose is meant for breathing, the mouth for eating. Also no mention of zones, and the fact that nasal breathing is ideal for Zone 2, lower Zone 3, but anything above that will require extra oxygen consumption, hence mouth breathing. Please update this video with some more context. James Nestor's Breath is a good place to start.

[@mizzteareacts9397]

Can you just tell us how to breathe !!

[@TheSiameseDreamer]

Please stop sharing incorrect information. The best way to breath while running is the way you do natrually. It doesn't matter how. You've spent your life breathibg and your body has determined the most effective and efficient way for you, as an individual, to breath.

[@toby9999]

Not really.

[@TheSiameseDreamer]

@@toby9999 yes, really.

[@xti2020]

Hahah. Love you goofballs 😂😂

[@runningchannel]

😂😂😂

[@iq_by_0303]

tbh, nose-breathing is the dumbes thing you can do when trying to perfom your best. You just cant get enouth oxygen into your body.

[@will-kk5hl]

just exposed yourself as a mouth breather 😭😭😭

[@iq_by_0303]

@@will-kk5hl Yes i did and i know that its better than only breathing though your nose.

[@marianaaguiar9630]

@@iq_by_0303I don’t think so…

[@iq_by_0303]

@@marianaaguiar9630 have you ever tried running a 15min 5k with you mouth closed? Or did you ever hold your nose while only breathing through your mouth? (Noone does that)

[@lucaswhite-wd8ro]

Honestly I’ve found that my legs feel fresher when I breathe thru my nose. Although you don’t get as much air in when breathing thru your nose it filters the oxygen better so you can get more oxygen in. I know your lungs can feel tired when you breathe through your nose but that’s why you gotta practice it bc it can help you feel better to finish stronger in longer and more challenging races. Also you normally breathe through your nose on a daily basis so it can help you and your body relax during races and not go to a state of panic where your form gets sloppy and stuff. Trust me this has happened to me in XC races where my form deteriorates throughout the race but when I breathe through my nose I’m able to move up the field much quicker and have a better and more efficient race

[@dimitar297]

Really natural dialogue nobody noticed it wasn't spontaneous.

[@polski1986]

Into your lungs...😅

[@Matto_Harvo]

Such a frivolous piece on an important topic. A little disappointing

[@Peace-c4i]

Waisted my time here to watch this video not helpful