How to breathe while running | Andrew Huberman and Lex Fridman

[@JesusRodriguez-fz4rr]

Crazy how many people who exert themselves regularly, naturally came to this method in time. It’s nice to see it reinforced with science too

[@aakashk530]

Maybe it’s in our dna to do this

[@volleyball_t-raining]

Holy shit when I ran I just realised I also did the double inhale even though I wasn’t the fittest at the time

[@aakashk530]

@@volleyball_t-raining I think we have certain instincts

[@legacydragon1719]

@@aakashk530 it happens to me when I'm in a stressful situation

[@Naruto31132]

@@volleyball_t-raining i definitely did this without anyone telling me to, when we were running laps in PE - and by keeping calm and pacing myself, I lasted longer but I felt the instability slowly creep up and when that hits, its exasperated breaths followed by crumbling movement

[@marinanocera787]

didn't know my Sicilian grandma was referencing a peer-reviewed Standford paper when she hit me with a wooden spoon every time i was breathing through my mouth

[@pravski]

Looool poor u😂

[@creatureofhabit7049]

I saw a video probably explaining the same paper but in it mouth breathing completely receded the jaw of the kid appearing as if the kid had no chin at all. Your grandma saved your chin!

[@f_r_e_d]

Nona knows best

[@gvngbvngiggy]

Makes one wonder what other secrets your sicilian grandma might have

[@keosbay]

Hahaaa 😂 god bless your grandma

[@robertwengert7008]

Been running for 4 years now and about half way into that I realized doing that double inhale thing really helped me keep a steady/fast pace. Awesome to hear this info.

[@breakingcustombc2925]

Do you do this the whole run or just every so often?

[@jameswhitaker4357]

Hmm.. I usually breathe in through my nose, out from my mouth. This looks interesting though

[@robertwengert7008]

@@breakingcustombc2925 I try to do it at least 70% of my run.

[@robertwengert7008]

@@jameswhitaker4357 that’s what this is. Two deep breaths in through the nose, then exhale through the mouth.

[@krishrocks11]

@@breakingcustombc2925 every so often when I'm out of breath. I didn't know about the science but it helps a lot when you can't find that energy to push but I've done it when I'm at a steady pace too. Helps to .. how to put this, get a nice pace going

[@TorstenHoff]

I discovered the double nose-inhale / single mouth-exhale as a pre-teen while running. I wasn’t taught the technique but found that it helped me run more effortlessly, and also set my pace/cadence. Hearing decades later that it wasn’t just my imagination blew my mind.

[@Markplaats-x1h]

nice intuition men. cool I sometimes swim, and then one inhales and holds, before slowly exhaling. I now do this with running automatically too, but through the nose - that's a difference. BUT, I'm curious; is double inhale and inhaling and holding similar to each other? I can't really find much on google. what you think?

[@fyruz1506]

why when i do double inhale single exhale i get exhausted easily and sometimes side stich happened

[@goodyeoman4534]

Hi, for long did you keep up the double nose-inhale? Seconds? Minutes? I run 3:50 minute Ks and stop being able to speak in full sentences at the 3rd K at that pace.

[@TorstenHoff]

@@goodyeoman4534 I was able to keep that up as long as needed. It was basically one inhale with each of two steps, and then one exhale. Trying to talk while doing that is going to interfere with the breathing.

[@lclement04]

It’s almost like humans were made for running

[@Phenolisothiocyanate]

I learned the double inhale, single exhale breathing pattern intuitively when I was a teenager. I found it worked best when synchronizing the inhales to foot falls. There's a bit of natural downward motion to the diaphragm from all your organs moving downward when your foot hits the ground. This helps slightly with the inhalation. The usual cadence was to inhale on two consecutive steps then exhale for 3 steps but the steps per exhale would vary depending on the situation.

[@whiterun]

same here

[@Daniel-Davies-Gonstead-Student]

I've noticed this too, I bet the science will eventually prove this to be the most efficient way too.

[@goku9401]

Same here man.... i realised after reading your comment. And it goes in sync with footwork too...and it simply is like a rhythmic breathing and you dont even know how much you ran without getting exhausted.

[@peterobyrne5048]

Me too! Except not actually, I run with a 3 step inhale (really a 2 step inhale with a step pause) and a 2 step exhale. I like the odd number of steps for breathing cycle as it means I start the inhale/exhale on alternating feet each time, and in my head this avoid asymmetry in oxygenation/gas exchange.

[@kalobrogers235]

Crazy me to! double in, in rythm to foot steps and single out in rythm to foot steps.

[@predejtor30]

Me: *watches this* Brain: Breathing set to manual

[@mjolninja9358]

Oh god

[@willsterry6395]

So stupid!!

[@drSamovar]

manual is the first stage to developing a new automatic, made artful through awareness and presence.....breath through it....

[@kungfukenny8098]

@@drSamovar beautiful

[@SWAGGER573]

And blinking 😉😉😉

[@izzy_gomez]

Perfect timing, wasn't sure how I was gonna do the Goggins Challenge without breathing.

[@dm20422]

✨

[@Skrtewow]

Haha

[@sadkfjasdkl4543]

Stay hard

[@lastmatch1111]

Breathing is for wimps

[@dm20422]

@@lastmatch1111 wimps rock 🎸✨

[@BrianLuna11]

I ran distance in track and found that it was naturally easier for me to endure extended periods of running with double inhales. Fascinating to know I was on to something!

[@haydenpadgett6431]

What was your 3200m time

[@patrickbarany3349]

@@haydenpadgett6431 4.8 40

[@kvsh5172]

Did you do the double inhale during the whole time or just frequently

[@BrianLuna11]

@@haydenpadgett6431 14:32 I'm not saying I was Usain Bolt out there but it did help me

[@BrianLuna11]

@@kvsh5172 At the beginning I would inhale once at a time but I would quickly burn out and do double inhales the rest of the time

[@jackanwyll]

That “use whatever’s there” advice is fuuuucking key for me here thank you siiir ⚡️ x

[@TheTruthIsOutThurr]

Watch your mouth, or I’m going to watch it for you.

[@spex20]

I taught myself double inhale single exhale in grade 4, over 30 years ago. Everyone thought I was crazy. Getting ready for the yearly Participation challenge. Using my new technique, I crushed the long distance run that year. We had to do 20 laps of the soccer field. I was 5 laps ahead of next closest runner. So cool to hear that the double inhale is actually seeing being authenticated. And that others have discovered it independently as well.

[@the_Beef_Man]

That double breathing thing was taught to me in Fireschool, where it was called “Skip-Breathing.” We use this technique to preserve the air in our air-packs as they only last about 30 min. Using that technique we are able to stay in the fight a lot longer than breathing normally & it has genuinely helped me breathing-wise in exerting any force for extended periods of time.

[@michaelmunson6809]

scuba divers do a similar thing to keep their oxygen tanks working properly

[@johnj3027]

My dad taught this to me when I was a kid while telling me stories of his time in the Korean military 40 years ago. They were taught to double inhale for endurance runs in full gear. I found it really amusing to see this clip because I was always on the fence about the technique's efficacy.

[@AlexDreemurr]

Learned that in fire school as well!

[@ichigo45621]

Skip breathing is bad, and is taught as a negative thing when using compressed air, I’m not a expert but have been scuba diving for 10 plus years and been to many courses.

[@AlexDreemurr]

@@ichigo45621 perhaps that has to do with being at depth? I've also gone through fire class and skip breathing is one of the most common methods of air conservation taught.

[@prshr6145]

During cross country and track I always did the double inhale then exhale because I’d time it with my strides and it just felt right. Now I hear this podcast 20 years later!!

[@saad.lamrani7446]

Same , we once had an endurance run in high school and i managed to stay among the last 3 people running and i was the least athletic out of them . However i did double inhale and timed it with my steps and yeah it just felt right , hearing this now after many years made me realize why it felt right !!!!

[@mochiman100]

@@saad.lamrani7446 Yep, same here. It almost made me feel like I could get deeper breaths and just felt right. And like you both said, it felt good with the cadence. Super cool to hear that there's some science to back it up!

[@leeroyjenkins3677]

Me too!

[@ewlinitis]

And you still didnt get first place ? Wtf

[@francisconunes5668]

@@saad.lamrani7446 so how many strides exhaling?

[@amishadowbanned6264]

I just started practicing breathing through my nose, especially when running. I've been a mouth breather over 40 years because of sinus blockages, constant allergies, over bite and bad habits. I didn't know better. Cutting all sugar, junk foods, fast food, processed foods and simple carbs has FINALLY enabled me to breathe through my nose. No more sinus swelling and I feel 1000 times better.

[@TonyGraves]

That’s awesome! Glad you’re able to breath more comfortably

[@mikeyKnows_]

Junk food has a lot of toxic preservatives that cause the body and sinuses to swell, so by cutting that back and working out you will see a big improvement in your breathing.

[@Yabushiga]

I have hayfever badly and nothing seems to help clear my sinuses

[@flunkert]

where do u get food from? i’m getting into. healthier nutrition as well (growing my own vegetables etc.) but since i do a lot of sports i need to eat a looot. do u have any tips where to get healthy food from which is not too expensive?

[@mikeyKnows_]

@@flunkert stay on the outer edge of the inside of grocery stores, that's where the majority of whole foods are. Many times the healthier options are more expensive but always think of yourself as the best investment, you are worth the higher prices, it's not like your buying useless stuff, it's for your health!

[@hakankursunmusic]

Thank you, great video. Synchronisation between the breath and footsteps is helping. Try counting Inhaling over 1-2-3-4 - Exhale 1-2-3-4 in the normal speed mode. If more air is needed 1-2-3 and so on. Once you are synchronized try to optimize your speed to your inner clock.

[@TruePhil]

1. double inhale nose, exhale mouth, to fill alveoli 2. in breath increases hr, out decreases hr 3.

[@SaltyPancakesJrThe2nd]

What’s number 3!!

[@milosgrujic9118]

Spit out every 10 breaths. ​@@SaltyPancakesJrThe2nd

[@r1pperduck]

Learned this in the fire academy, deep inhale, pause, deep inhale, pause, slow exhale. Conserved air much better while expending the same energy. Also breathing through your nose and controlling a slow exhale with your mouth is a cardio game changer.

[@AC-rx6fr]

box breathing

[@AC-rx6fr]

@Luh Niso i know what box breathing is, i just noticed that i misread his comment

[@ichigo45621]

Skip breathing is holding your breath as a method of trying to conserve air, skip breathing can cause a carbon dioxide buildup which stimulates your breathing mechanism and actually makes you want to breathe more. Skip breathing is taught as a negative way of breathing in scuba school.

[@blakerunyon8523]

Learned the double inhale by watching Hajime no Ippo when Miyata would go on his roadwork. In nursing school learned about inhales relating to the SNS and exhales relating to the PNS. Great advice for controlling the HR!

[@enriquegabriel7708]

Man of culture.

[@jaimequinonez7612]

X2 man of culture

[@Smart_moneyimp]

Legendary anime

[@joshuarivera1834]

Exactly.

[@mariochillogallo2025]

Incredible. Was running today and thinking of Prof. Huberman's teachings while concentrating on my breathing and wondering if I was doing it right. Then, this suggestion. Have never clicked a suggestion this fast.

[@ZippetyZoppetyZop]

Have you noticed that without even saying your ideas aloud, or talking about them to anyone, sometimes KZbin STILL manages to recommend it? Creeping me out... I’m honestly starting to believe it has mind reading capabilities

[@mariochillogallo2025]

@@ZippetyZoppetyZop Yeah. We’re constantly feeding AI, they know us very well at this point. Plus who knows how exactly these social media/ search engines’ algorithms work. They most likely knew I go to the gym in the mornings and that I’m interested in breath exercises, among many other things lol.

[@sid1234213]

@@ZippetyZoppetyZop I kid you not. I don't even run regularly but yesterday I just thought if just running and thought to myself that I could work on my breathing. And found this at my recommendation. Coincidence?

[@Urserker]

@@sid1234213 My honest suspicion is that we're so overloaded with content and to top it off, we're so quick to forget anything we've scrolled passed that I personally suspect much of the time when something like the content in our feed being coincidentally parallel to our thoughts, it's likely we saw/heard the content prior to without realizing it which primed our thinking later which then when we're met with a reoccurrence, it feels as if it's attuned to our mind. It's almost like a feedback loop. While we definitely shape the algorithms, were also influenced by them more than we realize. I've made this point to a few people before and typically people will be adamant they didn't see x, y, or z or say they know what pops up on their feed. But the thing is, we don't. Especially if we're behaving normally. I don't know if I could accurately recall 5 videos on my home page or just how many videos I scrolled past before stopping on this one. It's another reason I think surveys on social media will ask (have you seen ad for x in the past 7 days) and I want an option that says "I don't know, maybe? Probably?" But for me it makes sense, idk. I figured I'd share my thoughts I've had about it.

[@sid1234213]

@@Urserker This also makes sense. Nice thinking..!

[@johimarosorio]

My grandfather used to be a runner. My dad played professional soccer and was one of the players that ran the most. He showed me this technique when I started training at a higher intensity and said his father showed it to him. In only a couple of months during track season I got my mile from a 4:59 to a 4:39 and my 800m from a 2:06 to a 1:57 mind you I only did track my last year of hs to test myself. Also keeping your breathing and pace at the same tempo helps when running

[@Shafeenbedt]

Wow they are impressive times

[@alekhinesgun9997]

Damn, to just do track for one year and have those times is crazy, you hit the genetic jackpot

[@ines8546]

for how long do you run at such a pace or do you just do let's say 1 mile and then stop? anyway, that is wild!

[@johimarosorio]

@@ines8546 usually on race day is where I would drop time. During practice, we would run from 2-5 miles depending on the day and I would just try to maintain my pace. I would push myself but not as much as race day. If you run everyday and focus on getting your conditioning gradually, later on you’ll be able to pick up the pace without getting as tired. Just stay consistent and disciplined and keep the right mindset!

[@JustCaden]

I’m a freshman with a 5:40 mile and 2:20 800 looking to try and increase my times

[@mochiman100]

This is crazy cause when I was in high school I was on a rowing team, and we did hard workouts during practice. And whenever we did running workouts, like long distance stuff, I noticed that after a while I naturally would start doing the double inhale. It almost felt like I could get a deeper breath that way. Really cool to hear there's some science that says it is beneficial!

[@brianvillarreal-ortega2467]

This is exactly how I use to breath when I was in the military when we ran. People always looked at me like I was weird (especially since I sounded like I was dying). Plus my mother always told me to breath through my nose but it's always congested so that was a no go. So I just started to double breath. Feels good to have this small validation lol

[@n0killz44]

This is how I breathe when racing! Always thought there was something wrong with me and been trying to fix it!

[@brianvillarreal-ortega2467]

@@moomoocowsly Ahh I didn't know that. Thanks a bunch. I can breath fine through my nose when I'm not exercising, but when I am, that's the problem.

[@TurkeyOW]

@@moomoocowsly s user helpful comment form none other than the lord himself. Thanks jesus

[@calebray4168]

Damn bro, just a friendly suggestion but you should really solve that issue in your sniffer. Nose breathing is life changing.

[@conservingcommonsense4980]

Praise @The LORD

[@Jamm3z133]

I grew up asthmatic, discovered double inhales helped me a lot with running. Completed my first half marathon event a week ago with a time of 1:45:19. Couldn’t have done it without double inhaling or Breath. Shoutout to James Nestor!!

[@christopher-daniel-agency]

Acupuncture helps with Asthma [Not a medical advice]

[@luise213]

Did you exhale through the mouth? Training for my half marathon now!

[@Jamm3z133]

@@luise213 I personally exhale through the mouth, my father on the other hand (who has trained for marathon running in his late 50s) prefers to inhale and exhale exclusively through the nose. I can’t remember the exact pros and cons, but whatever is more comfortable to you should give you the better results initially, and give you a better platform to work from to make tweaks and improvements :)

[@luise213]

@@Jamm3z133 For sure. I've found that after I've been running for a few miles its easier to do nose than at the beginning. I just thought it was important because I remember reading somewhere that all the best runners solely use the nose, which is difficult but pays off! Especially when you are used to double inhaling

[@Jamienicholas02]

Yo I have asthama to, but i realised that I did this technique naturally.

[@jarvisbrookfieldart]

This is great. Ive been doing the double/ triple inhale in rhythm with each time my foot touches the floor and then shooting out the exhale from my nose while running and it does wonders. For like 2 thirds of the run it’s challenging but then you fall into a zone and the breathing just relaxes. I hadn’t heard about it from anyone but to hear it now was like one of those ahha moments. Cheers Lex!

[@jsg9575]

Was taught this 15 years ago by a french national athlete turned coach. He actually explained 4 different types of breathing the double in one long out was good for keeping pace when running but if you're really pushing 2 in 2 out for a repetition of 6 cycles and returning to your normal breathing style which I found to be 2 in 1 out for me focusing on recovery.

[@lm3729]

I breathe with my step right inhale, left inhale, right exhale, left exhale. Same with rope skipping. I inhale, inhale, exhale, exhale with every jump. If I get too exhausted, I exhale for 3 exhales, while keeping the 2 inhales. I find if I just breathe to just breathe, it is harder to recover. If I breathe in the movement with my body in a double inhale, double exhale I recover faster. I do not recall where I learned this from, it was years back when I tried getting into to running. It has helped so immensely that I apply it to any cardiovascular and respiratory exertion (like steep hills). Breathing to aid your body has been a game changer for me. …even in a sprint …which I do not sign myself up for willingly

[@colemaner3605]

i’ma try this

[@colemaner3605]

i just tried it was burning my nose. making my eyes water too

[@JaiJai177]

Guys trust me. The double inhale with toe running had me running till i was bored of it

[@AZERTY-cs2ty]

and how much time were you able to run before that?

[@ciaranlynch2128]

I get bored 20 seconds in

[@cristianDominguez314]

Toe running?

[@donsnook8335]

If you’re bored, you may not be running fast enough.

[@SpontaneityJD]

Toe running? what?

[@emanuelecamisa7222]

The double inhale is actually what I do on a regular basis. Never learned it from someone so I thought it was just my thing since it came natural to me. I can agree 100% everytime I get into that rhythm (I sync inhales and exhales with the steps) I feel like I can run forever.

[@rookendgame]

i started double inhaling at age 2

[@davidmillan6086]

@@rookendgame dude I don’t believe you!

[@kasperkarup8640]

Do you do it the entire time while running? Just curious :)

[@goodyeoman4534]

For how long do you do the double-inhale? Minutes or seconds?

[@RoutineBaseball07]

My dad taught me that so long ago, crazy to hear this guy talking about it!

[@ColinBukovec]

This works wonders! Nasal breathing with a double inhale then a long exhale while long distance running is great. I have exercise induced asthma and ran a half-marathon using this technique before I saw this. Neat to confirm its validity. Cheers!

[@Operation_Lurch]

I’ve been doing the double inhale and exhale for running for over a decade now. Learned it when I first joined the Army. Works great I can run all day without getting winded. My body will tire way before my lungs. Breath in for 2 steps and breath out for 2 steps. Each step is a separate breath effort. Left step(breath in) right step (breath in) left step (breath out) right step (breath out.)

[@1chrisf910]

very good info thank you

[@henocsilva562]

I should probably just watch the whole podcast already

[@brianmolloy9393]

lollll😂 same!

[@11Reload]

Not Before I watch ALL the clips🙀

[@IndianaDoug]

I understand this logic, and agree. To add, when I was running a lot (marathon style), it seemed I ALWAYS had more endurance, and finished with better times, if I ran at a pace where I didn’t have to mouth breath. Note to beginners: when mouth breathing, you’re exerting more energy…”a steady pace wins the race.” I love this channel, always awesome content👍🏻

[@wesleyhempoli5548]

floyd mayweather has incredible breathing control. fighters that have boxed him say that could hear a controlled pattern of floyd's breathing that sounded very machine-like

[@mauort6870]

Source?

[@FloresRain]

@@mauort6870 Berto mentions it during an interview about his fight with floyd. He mentions when floyd would clinch, he would do his breathing real quick.

[@don-hc8se]

Yah he needs that every time he runs away from opponent

[@presidentgeorgewashington1776]

@@don-hc8se True. HAHA

[@sayChristIsKing]

I did double short inhale and exhale back in school. I remember being conscious about it and tried to change the rhythm while running, thought it was weird and wrong, but for some reason I couldn't because it just felt best for my body. I also hated running, but was consistent top1-top2 in my class, I guess now I know why. Cool to see that I was not alone who somehow came up with the technique on his own.

[@Yulfi]

I tried this technique on an eight mile run today; It works. Before today, my longest run had been 10K, and although I could always get through it, I’d always have trouble with my breathing. I had been following some advice that I got from a popular running channel-breath in through your mouth until your diaphragm expands, hold it for a couple of seconds, then completely exhale; that didn’t work as efficiently as Andrew’s technique did for me today. I was pleasantly surprised to not be panting and bent over by the end of mile eight. Thanks for this!

[@atois408]

Wow, incredible. When running for time; for over 20 years now, I’ve been instinctually doing the double inhale, controlled exhale through mouth, but on every other breath. Our bodies are incredible.

[@FFeeLiT]

So u do two short inhales instead of one long right? So its basicly the same amount of time and oxigen, but splitted into two. Or do you try to inhale two times like crazy to get more oxigen than in one inhale?

[@BeastyieBoy]

What the Hell I’ve been running my whole life using that double inhale way. Thought it worked for me individually. Never knew this was a thing 🙌🏼

[@shrizanshahi9486]

Improves your stamina?

[@BeastyieBoy]

@@shrizanshahi9486 been reading on the subject. I don’t think it really develops your stamina that much more. Just train your heart rates properly

[@BallstinkBaron]

Same!

[@hayz1313]

me too! was kinda dissappointed when he said it as i was hoping to learn something new!

[@danwest9900]

Same here. I only did it under heavy aerobic exercise: running, intense cycling, etc. Thought it seemed odd, but I always just ended up breathing that way because it somehow worked better.

[@asdasdasdasdasdddify]

Starting my 2nd run of the goggins challenge in twenty minutes. - 8 degrees Celsius outside. Delightful! Stay hard guys

[@ramnair4402]

How did you know I'm hard right now

[@MJ-mi5sb]

Stay black

[@samsmith9075]

@@sparksdrinker5650-8

[@asdasdasdasdasdddify]

@@sparksdrinker5650 -8 is 17 degrees Fahrenheit. But it was better than expected.

[@thering8311]

lets go

[@KengaruZ]

I'm not a runner, I'm not very athletic in general, but when we used to do marathons in school or do laps I'd always do the double inhale without anyone ever telling me about it. But it naturally felt easier to keep stamina up. To hear this now is mindblowing

[@joshashe2087]

When I was kid I was struggling with endurance when running, but my brother taught me to double inhale and double exhale with every "step", that helped me a lot. It's a good basics, later you come up with variations that suits you better, like 3 steps inhale 2 steps exhale. Just gotta experiment.

[@ghrimsy]

Wow Jschlatt looking pretty good in the thumbnail here. Proud of him for all his hardwork.

[@cokeandcheese.6617]

double breathing is how "jschlatt" ran away from the cops after committing the events in 1999

[@boli4203]

The only thumbnail I see is the one with Steve Prefontaine...

[@navalgrippage2099]

“Jschlatt’’ trained Huberman after what he did during 1984

[@Jamie-yh5eu]

always wondered why breathing in twice felt so refreshing while running! Crazy!

[@matjcarroll]

My rowing coach taught me this 22 years ago when I was 15 had worked like a charm since

[@hrs1414]

The double inhale has improved my overall stamina when it comes to cardio. I try to pace my breathin with 2.5 steps inhale, 2.5 steps exhale and as well as the double inhale. I just feel like im getting more oxygen in my blood and my legs dont give out around mile 0.75-1.0 miles like they used to

[@Denkin_Donuts]

I’ve never read or looked up anything about this. Every time I run, I’ve always noticed I can go far farther if I control my breathing in through my nose out my mouth. When too tired, I do three quick big breathes through my mouth and then continue the controlled breathing. Its crazy how much of a difference it makes. For me at least

[@MrVaDelux]

Bruh idk if its my ashma but i can seem to get a good full breath theough my nose idk what it is but i just feel like my lungs dont get full only if i breathe theough my mouth

[@Denkin_Donuts]

@@MrVaDelux yeesh. I’m not a doctor but it could be. Or it could be something as simple as the structure of your lungs. Or maybe your technique is off. I noticed I feel the same way for the first handful of breaths but once I catch the rhythm and flow, it feels good. Bro sure what your case could be. I’ve only felt that heavy through a whole run once and imma be honest, it was because of drugs.

[@pocketsdoesstuff3880]

One way I've found to establish a rhythm to breathing and help maintain it is to just tap my chest on the upswing of my arm during long runs. Kind of an external pace maker. It's a simple thing that probably not everyone can benefit from under most circumstances, but it could help people who start breathing more erratically after they've been running for a while.

[@Starr09]

Thank you for this! I tried the double inhale technique & it definitely improved my workouts. I felt a lot more energized & focused.

[@Ttking1018]

Learned this in track in middle school! This is a more important depth explanation than what we learned which is cool. But these tactics are already used in competition. In your nose out your mouth, 2 quick inhales one long exhale.

[@marjana80]

I was thinking of picking up running this fall. This came up in my feed today. Some very useful tips shared. Thank you!

[@wentzr]

I discovered the double breath in, long exhale out breathing method while finding my pace in cross country in 7th grade. It just felt natural and helped me with keeping my pace. Validating to see this be a recommended technique!

[@Delint20]

Interesting. I discovered through my own experience double inhaling helps. It's cool to see this being validated by Huberman. I also double exhale (a bit more forcibly than inhaling) and time my breathing rhythm with my steps.

[@DefiSenpai]

Yes, same. Im a distance runner and i do this. Was wondering if others did

[@saad.lamrani7446]

Hahahaha i love how we all did this and wondered if we were the only ones . Turns out we weren't !

[@sw3tfilth207]

Double Inhale then exhale when running at a constant speed

[@theyshouldhavenevergivenme5439]

this is Floyd Mayweather's entire boxing strategy ..high level breathing.

[@willsterry6395]

He got tripped up by his own breath!!!

[@dazexpc]

double exhale too or normal exhale?

[@sw3tfilth207]

@@dazexpc normal

[@victorseaton9123]

So cool. That’s how I’ve done my run breathing for 20 years. Just started doing it one day in a run and felt immediately in a groove.

[@WOJAus]

Yeah same! For the past few years I have just naturally fell into doing the two in, one out. I still hate running, but this definitely helps get through the torture lol

[@claireshaw3998]

My mother injured her C1 C2 and C3 vertabrae and developed and lung/ heart problems. Believe or not her physicians couldn't explain why until we investigated the brain stem, heart, and lung functions here in this area of her injury. I ran for 5 years and understanding this helped me with my running. Genetically, my lungs are not what I call "made for running" but understanding the mechanics of the body helped me run.

[@lifebeyondbook]

Planing to do my first marathon in Feb. This video helped to plan and motivate me. Wish me luck now.

[@_jasonseverson]

Always a good feeling when you find out you started doing something right on your own lol. I had lung surgery a couple years ago and started running again and found that the double inhale, exhale works best for me. Thought I’d watch this to see what I can adjust but looks like I’m on track! Haha

[@Sk8SaM47]

I started doing the double-inhale technique on my own accord, while running regularly. I just felt it helped me with fatigue over longer distances. I’m very surprised to hear it in this video haha

[@kasperkarup8640]

Wonderful! I'm very curious about people who've learned by themselves or from others to do a double inhale during physical exertion. I also do it once in a while (which all humans do) to open up the lungs and since it feels good. I just believe that the best way is always to find a way to let the body work at its best and not interrupt it (with bad processed food, too little sleep, overdoing it etc.).

[@rasmusturkka480]

Yes, it's always weird when science confirms reality

[@theautodidacticman_]

I remember jogging with my father when I was young about 9 years old and I remember that he could breathe through his nose the entire time all while I’m gasping for air lol. To this day I’m still not able to jog while breathing through my nose the entire time. He’s gone now or I’d ask him how he did it. RIP pops

[@michelepinato1158]

As many in the comments I found out about the double inhale/exhale pattern by pure chance and I've been using it for years now, without knowing any of the science behind it. So cool to hear this now

[@redscarf20]

Been running for years and discovered this method on my own. I hope more people watch this if they haven't learnt it themselves. Can run forever and never get tired.

[@Jeudaos]

I needed to know this. I LOVE to go for long rolls in my wheelchair. Sometimes I feel like I’m not breathing right and that’s why I get tired faster than other times.

[@phanthomboy3]

As a short distance runner, I've been told to have a good breathing pattern and consistent cadence fby the cross country guys back in high school. I find my self doing the double inhale followed by the exhale when I'm in that good cadence during a long run. Great to know it's actually good and not me doing something weird

[@kevinfoster2163]

Just tried this and passed TFO

[@flyingviking5281]

🤣🤣🤣🤣

[@carlosandrade6937]

🤣😭

[@mjolninja9358]

Chill nigga

[@johnnyryall3966]

Whats tfo

[@danielpere9559]

@@johnnyryall3966 passed the F out

[@joostfloot5279]

I came here to learn a new technique but learned that I was doing it right intuitively. This was such a surreal experience!

[@gonzalo_conducir]

This explains why i always felt good and ran longer when inhaling two steps exhailing three. It all makes sense now

[@ASTATOSTASOS]

I started running and was doing double inhales nasal and double exhales or single from mouth. My father taught me this and this lead me from running 5-10 minutes to run easily 45’ to 60’ in 3 months, by first building a slow pace to get used to the pattern of breathing for few minutes and then slowly increase tempo and breathing and speed to a flow level

[@verified_tinker1818]

I'm afraid that's merely natural progression. Just about anyone can go from 10 minutes to an hour in 3 months, even if they were breathing like maniacs.

[@Humiliated1234]

@@verified_tinker1818 bruh why would you say that. You're prolly that guy that says " Well technically he died in a dumb way kinda deserved it ngl" at someone's funeral what's wrong with you man you need to be kinder to people

[@sadkfjasdkl4543]

Starting in 50 mins. Great timing

[@glebkrat9519]

I actually discovered double enhale for and by myself during my running experience at school in 2010. For 12 years I have been running like that which has been very comfortable for my body and trying out various ways of breathing that have come up to my mind and it made running much more fun and rewarding. The result was neverending stamina and endurance

[@glebkrat9519]

Though I don’t think my heart is going to say thank you after 30 years

[@CCPlayz2k]

@@glebkrat9519 why, is double inhaling bad?

[@glebkrat9519]

@@CCPlayz2k I have a feeling I overwork my heart this way

[@azimo2290]

What is Ur PR?

[@mattmitchel1877]

I am a cross country runner with asthma, and I have never truly addressed my breathing until very recently, because all my teammates have been talking about it. I appreciate the insight, and will definitely work on myself.

[@sagar65265]

It's worth mentioning, that there are many principles in Yoga (specifically, Pranayama - the closest the west has come to this is "breathwork") that talk about how the breath should be regulated when exerting oneself, when trying to reoxygenate the blood quickly, when trying to slow down the heart rate, and so on. Similar principles exist in a lot of body-building practices, in terms of when you breathe in/out when doing push-ups/deadlifts, etc. In principle, all these methods have been intuitively and empirically developed (as many of the commenters have also mentioned) without much regard for modern scientific terminology, and it's great to see that research is catching up to such empirical insights. For those who are interested in looking deeper, there are plenty of pranayama exercises that could be helpful for you :)

[@TheDayisMineTrebeck]

Very weird coincidence. I'm a drummer and since I was a kid everything had rhythm to it. My freshmen year of HS I did cross country. They didn't teach us anything about form or breathing but I started doing the double inhale, long exhale during practices and meets because it kept me at a good pace and was an easy rhythm to remember. Had no idea the physiological benefits of it. Super cool.

[@whomstd]

On my 5th run into the Dave Goggins’s challenge. I’m going to try this method on my next session.

[@Mrhphs]

I used to breath twice in and then a long out when I ran in my youth. people thought i was crazy, but i ran a mile between 4:19 -4:29 and still breath like that when training in the gym.

[@tonyputman3398]

Long time runner here. I run with a set cadence. I link my breathing with the cadence, mostly two steps to inhale and one step to exhale. If you want a stich in your side, force your exhale, otherwise, just let it flow out naturally. Keep breathing at the top of your lung capacity, not at the bottom. It really works well for me.

[@JasonAlexzander1q47]

I found this fascinating. I don't like to run. But when I do, I have always doubled inhaled through the nose and out of the mouth. Doing this made me not feel as though I was losing my breath or endurance. Seemed to steady things out. So it is nice to see this way of breathing is backed up by those who are more educated on this topic than I.

[@MrMuki61]

This is awesome. I've been doing this subconsciously on occasion when running, where I automatically do a double inhale and then exhale. Didn't give it too much meaning and I wasn't doing it regularly, but in retrospect it did help me get into the running cadence more easily. Andrew is a pleasure to listen to!

[@dbzwwe56]

Exactly the same for me!

[@InTuGuru]

I have an issue with my nasal cavity constantly being blocked and clogged up, I can hardly ever breathe through my nose, so whenever I run I just breathe through my mouth, but just like he mentioned here I’ll make sure that my exhales are longer than my inhales and I try to intake as much air as my nostrils would allow if they were not blocked.

[@432HzTrap]

Start mewing

[@jcloudy8508]

I always adjusted my breathing during my youth automatically. I'd do 4/4, 3/3, and 2/2. 4 in 4 out was my normal pace and good heart rate, and I'd adjust to the others whenever I felt my breathing was too difficult or my pulse was crazy.

[@ShortBusJazzels]

Yo I thought I was crazy lookin at these comments saying 2 in 1 out changed their game while Ive been following the 3 in 3 out into 2 in 2 out. Freaking saved my sanity, thought I was an insane person

[@AX-fx7ng]

Lengthened calming full breathing - Pranayama - Well put in Mind Body Sport - John Douillard.

[@xaviierm9332]

i don’t remember who taught me to do this while running, but i’ve been doing it for as long as i can remember. thank you to whoever it was🫡

[@andrewbecker3700]

I can remember as a child trying to explain the cadence breathing and double pulse inhale method to my peers. I've been fascinated with martial arts my whole life and learned these techniques myself before ever hearing about it from a trainer. Fighting is all about conditioning and state of mind. The calmer fighter always prevails, all other things being equal. Fear becomes irrelevant when the mind is focused on execution.

[@lightinthedark33]

That’s so weird. I naturally do the double inhale exhale while running

[@hakon7269]

Same. Its almost like a thrust of breath if that makes sense

[@Sinseldop]

I was doing the same but for some reason after a long break from running had run just breathing normally and noticed how hard it was before I started taking 2 short breaths in and 1 long exhale.

[@HappyFeetBoxing]

Did someone teach you this? How odd. I also picked up on doing it. It just came very natural while running. It helped me stay concentrated, but one day I just stoped doing it.

[@Sinseldop]

@@HappyFeetBoxing Not really. I think it came from pain. Because the only thing I knew that you need to fully exhale and after that probably of huge stress on the body started taking shorts breaths in and exhaling everything out that made me stabilize and I continue doing it. Now I get recommended video and it explains everything.

[@georgeofori7]

Same! It helped me keep a higher pace when jogging

[@IanMusa]

I just love the fact they got pre in the thumbnail

[@marilynstrle2459]

Me too! Simply a superb runner and human being. Miss him still.

[@colbymehmen]

Just a bummer it was labeled with a un applicable 'Running Gimmick', but I agree

[@CSeyoum]

25 years ago my PE teacher told me about the double inhale. I believe it’s common knowledge amongst long distance runners

[@kaykay-d9y]

Omg - I naturally started doing this during my marathon training, its crazy to see Huberman recommend it.

[@user-zn7lz8tv8s]

My tips for running: 1.) Belly breathe (don't expand your rib cage when breathing in but rather focus on relaxing your stomach to allow the air atmospheric pressure to force air into your lungs, and then use your stomach muscles to squeeze the air back out of your lungs). This is quite difficult for beginners and will take mental effort. Practice while just sitting in a chair. 2.) I utilize a technique of rhythmically breathing in and out with my steps as I run. For example, four breaths in with four steps and four breaths out with four steps. I've found that as I tire my rhythmic breathing becomes shorter. For example, two breaths in with two steps and two breaths out with two steps. If I focus on my rhythmic breathing and my belly-breathing I can keep the rhythmic step-breathing extended out to four breaths with four steps.

[@JohnSmith-oe5kx]

If people find this difficult, it may help to draw the breath into the small of the back rather than the belly, because that is how the diaphragm actually works. I learned this from an opera singer and was finally able to use my diaphragm properly

[@Almosteasyese]

I found myself double inhaling in runs, now I feel smart 😏

[@onlygems9464]

Same thing here..

[@alexnowis2468]

Has it made a difference for you?

[@Almosteasyese]

@@alexnowis2468 I'd say it helped, I felt like it was a comfortable rhythm for me to keep a good pace running about 6 miles at a time. Inhale-exhale at times felt like In had to force it.

[@2802991]

I inhale tri times exhale tri times

[@creatureofhabit7049]

@@2802991 i have tried both but double exhales and inhales work for me better

[@annihilationHaven]

Interesting - it is awfully difficult to relax when your heart is racing and you want to stop running. It's all of the little things when put together that makes running fast an enjoyable experience, during and after the run. The best part is that vitality feeling you get in the abdomen after a run. It's even better than the feeling of love because it feels so good and you can only enjoy it for so long before it dissipates.

[@imnotblindbutiloveblindfol8449]

I’ve always enjoyed getting runners high and light feeling of my body after a good run. It all makes it worth while

[@cordellsenior9935]

Long before I became a runner, (when about 15 years old) I recall seeing an ABC TV nighttime broadcast documentary about the phenomenon of Nigerian long-distance runners who were slowly taking over track & field events in the Olympics and world events and marathons. One performance key to their success was nose breath. I tucked that away in my mind and about 4 years later I became an avid mid-range runner (4 to 6 miles hard and fast at 75 - 80%) and adopted nose breathing. I don't do it consciously at all but I always catch myself doing it; I believe it's natural and efficient. It has a calming effect and accommodates stamina. Running any faster than 85% is a full out sprint and that breath style goes out the door and I agree with this guy; that thoughtless default mode kicks in and you just "whoo, whoo, whoo, whoo..." (the sound of 4 rapid breaths and simultaneous foot strikes at 8th or 16th speed) until its over.

[@andrewhnatko8020]

Longtime distance runner, ncaa div 1. I was taught a 4 step breathing technique that I never deviated from and seemed to help. Inhale steady for 3 steps, and a hard exhale on the 4th. If needed, I would do an extended exhale for a four count, then back to my normal count. Counting steps helped me focus and settle into a rhythm, made it easier to ignore the discomfort and especially helpful during races to focus

[@goodyeoman4534]

Hi mate. Would that be as effective on a cross-country route where maintaining cadence is more challenging? Cheers.

[@B.Davis1]

I was very self conscious of my breathing while watching this.

[@shinokuchiki7761]

Been doing the double inhale thing forever. I remember back in high school that I would struggle with breath work when it came to jogging and running. However, during college I decided to test out double inhale through the nostrils and ever since then my runs and jogs have been phenomenal.

[@goodyeoman4534]

Hi mate. For how long do you keep up the double nose-inhale? Seconds? Minutes? I'll test it on my next run.

[@spartacus1308]

Learned this from the military. They’ve been doing the short double inhale for decades.

[@ByronSinn]

I learned this from my coach back when I was playing youth soccer back in 1999. As an adult I told friends that it help with my breathing and they thought it was BS. Didn't know there was studies done. Now I can just show them this now lol.

[@SmokeEater509]

Double inhales (or double breathing) has been taught for years in the fire service as a way to conserve oxygen, especially as it pertains to those last few minutes you have left in your bottle (air cylinder). This is preached pretty religiously when it comes to training for a mayday scenario when you might be trapped/lost/injured and are in a hazardous environment waiting on a bottle changeout or rescue.

[@zilyness]

I hadn’t ran in over 6 years had surgery. Went back to running one day & after a mile through my double breathing started to kick in instinctively since I didn’t want to stop. The key is to control both inhale & exhale. I didn’t know how important this was but I had begun practicing breathing like this naturally since middle school. Always been a sprinter & during training I would notice the beginning of my sprints I wouldn’t breathe half way through a 60m dash. In cases of sprinting revert to longer inhale 😁 shorter exhale hope you guys are confirmed on your instinctual thoughts

[@StereotypicalShea]

So this is pretty wild because 3 years back when I used to run a lot more and was training for BRC the one thing that really got me to go forever and make it more of a muscle game was doing double inhales with longer exhales. I honestly didn't really think anything of it, I kind of just did it. Everything you guys are touching on makes so much sense now though, especially considering I have a larger medical background now haha. I will say though that I'd double inhale with my mouth and nose at the same time and I'd only exhale through my mouth just because I felt I had the most control there. One of the things the EOD guys used to preach was to use your mouth because it's bigger than your nose, so if you can control it you'll run better. Now, by no means am I fast. But, I went from a zero experience runner who could only manage a 1.5 mile in 17:23 practically fighting for his life to 1 year later managing a 1.5 mile in 10:30 with ease.

[@tokillthedragon]

SARC?

[@theblackairbender]

In Alchemy Breathwork we use 3 instead of 2

[@tylerphelps4868]

I did the double intake thing for 6 years of middle school and high school cross country. I just got really tired when I first started and wasn’t in shape and it was like my lungs were 2x better than they were before and it was now my legs getting tired. It also put me in a great step rhythm that helped a lot for longer distance running. Continued this into the AirForce and now I’m 27 and still do it. Never met anybody else that did it and never had any idea it could be good for you lol

[@tylerphelps4868]

I didn’t do it nasally though

[@82acresfarm]

There is also a book called every breath or something like that. Awesome book. Really helps with most tasks in life.