How To Breathe Properly While Running And Improve VO2 Max

Ever wondered whether your breathing technique could be holding back your gains in running? Join Mo and Sarah as they discuss why breathwork is important and how you can improve yours!
↓↓ When you run do you breathe through your mouth or your nose? Let us know in the comments below!↓↓
What’s in this video?
00:00 Intro
00:31 Benefits of breathing effectively
1:11 Where to Start
2:44 Rhythmic Breathing
3:25 Nose vs Mouth
MUSIC licensed by Artlist and Epidemic Sound:
Crossing Borders - Mindserver Unlimited
Envied - Dreem
Adja - Ooyy
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[@yinhoukhor7109]

This kind of content was a breath of fresh air.

[@Kelly_Ben]

I see what you did there! 😉

[@saintsaens21]

Inspiring comment.

[@Tara_Masika]

Bur-dum-tssp! 🥁🤣❤️

[@muhammadsultanardhipratama378]

Good pun

[@AmartyaDattaGupta]

I respect people who can come up with a good pun. Hats off sir!

[@jeffreyjefferson536]

I've discovered "Cadence Breathing" on my own - and I swear by it! It's always an odd rhythm so that it switches from left to right foot and back. I find that very important in order to keep my stride and posture symmetrical. I have different rhythms for different tempos too, which helps me hit and keep the different paces. When I go faster there are more "in" counts compared to the "outs". For example: easy = 3 counts in + 6 counts out. Tempo and Threshold = 3 in, 2 out, 2 in, 2 out. It's reeeally hypnotic and calming and gets me in a flow when I'm in the groove. I don't need to count consciously, either. I'm a drummer, so maybe this comes a little easier to me than to others :D

[@petterikaristo9528]

Exactly same experience. I use the breathing counts to evaluate intensity. 4+4 is pretty easy, relaxed. 2+2 is already quite intense.

[@zselatyne]

Oops, I am doing it opposite way, 2 in and 3 out...

[@StormwatchNZ]

Changing to nose breathing has improved my running immensely. My heart rate was always high (160+ bpm) while running. I just thought I had a condition and it was normal for me I also struggled to run slowly. I discovered that I was hyperventilating while running, I was breathing out too much CO2, this was also causing tingling and swelling in my fingers and numbness in my feet as well as a racing heart rate. But then I listened to James Nestor on the Joe Rogan podcast and he talked about nasal breathing in depth. I tried it and instantly had a 15bpm drop in heart rate and this also slowed my pace. Over time my pace has improved but so has my VO2max. I'm now consistently jogging in the "fat-burn" and "cardio" zones rather than the "perform" zone for my gentle runs.

[@paulbassinder72]

Absolutely this! I nose breath because I read James Nestor's book 'Breath' and it had so much useful information in it.

[@rajaiskandars]

I have just started with nasal breathing for my easy runs, for the same reasons, and have had the same results.

[@jameshevernen2433]

Confused? Why did it drop your pace? Do you not think the drop would've also helped your mouth breathing?

[@flowerfaeri]

@@jameshevernen2433 I tried focussing on nasal breathing on an easy treadmill run yesterday and it brought my heart rate down below what I usually experience on my easy runs. This should help with overall endurance. On my faster workouts I naturally do cadence breathing - I definitely could not perform with a higher level of exertion using nasal breathing - this is when I focus on speed. I think the biggest take away here is diaphragm breathing.

[@laurapawuk9713]

I can’t wrap my head around people who nose breathe. I feel like I’m suffocating. I breathe through my nose AND mouth. If I could include my ears I would. Every orifice in my head!

[@boat02]

Unless I'm doing higher intensity, nose breathing also gets me on pace. I'll still do a few isolated mouth exhales to expel out that CO2

[@TadeuszCantwell]

Start with very slow zone 2 runs for a short run, it takes time, over months for your body to adapt.

[@Kelly_Ben]

I'm an asthmatic, and found that slowing my pace way down and practicing nose breathing weaned me off my inhaler! I can now tackle hills, and sprint over the finish, without nearly passing out and needing my inhaler.

[@walneyphotog]

Great comment😂. I’m exactly the Same.

[@jonmcgoey1772]

I used to be like that too. Interestingly, I used to get a lot of nose bleeds, and when I finally sought treatment, the doctor put me on a steroid based nose spray to clear chronically inflamed sinuses. After 2 months I rediscovered the feeling of air flowing through my upper sinuses. The chronic inflammation had been so gradual, I never really noticed the decrease in air flow (my wife did because of my snoring). I smoked in my teens and twenties, I'm in my 60s now. I just figured the decrease in air flow was aging rather than something treatable. And my snoring has largely stopped.

[@brunokrause]

I'm a nose breather when in Zone 2 and mouth breather beyond that (kind of obviously). Diaphragm breathing is indeed essential for a good performance, so it's worth paying attention to your breathing once in a while during a run.

[@andrewhall6695]

Breathe and hold ur breath for better oxygen transfer

[@jonthomason9071]

This kept me in running. I know this seems like basic knowledge but it’s not discussed anywhere and I was struggling so hard on runs I wanted to quit. It turns out I was breathing all wrong and these exercises turned it all Around. THANK YOU THANK YOU THANK YOU.

[@sojournern]

I've been running 50 years and I'm still learning. On breathing what I've learned is to actively push the air in and out of your lungs. Don't just breath the way your body wants to, put effort into it.

[@rohit3848]

This has made an immense difference in my performance. I thank the run channel whole heartedly. Tremendous channel guys.

[@danielaknecht8994]

I breath in through the nose and out through the mouth for most of my running. For more intense sessions I will usually switch to mouth breathing.

[@reynoldfitnessguy]

I breathe in through my nose and breathe out through my mouth while running. I find that more comfortable. Yoga definitely helped my breathing while running 💯

[@landrecce]

This was sooooooo cool! I'm proud to say that I had done rhythmic breathing on my own by nature without coaching for years, but I've NEVER heard about cadence breathing until now and I'm soooo excited to try it!! Thanks!!!!

[@aenima7]

I can say it helped me a lot. Started breathing using diaphragm some months ago and I've seen my heart rate dropping down significantly. It takes some time to be used to but then you start breathing that way all day long.

[@TadeuszCantwell]

I began nose breathing to reduce stress just before I began running, both in and out. I can now keep it up on 10sec hill sprints the uptake in oxygen increases over time. Did a half marathon on the weekend, quiet breathing and my slow pace meant trail walkers barely heard I was coming.

[@liamroche1473]

Very nicely presented video! I sometimes start singing when running if there is a good song in my playlist, but only when I am pretty sure no-one is in earshot.

[@Leeroy49]

Juggling and singing taugth me breathing so I was perfectly prepared when I started running. Very good tips :)

[@gm2407]

Making my breathing efficient has been a game changer for me. Little tricks for balancing my inhale and exhale. Sometimes I do not fully exhale as it feels I dont have as much carbon dioxide to get rid of, so I just take partial breaths for a bit before a full exhale and inhale. I always breathe in through my nose and out through mouth, largely because if I exhale through my mouth I look like a snot monster. Running whilst using tissues or a hankerchief is a bit difficult.

[@thecardude762]

Been after a video on proper breathing techniques for ages as most running videos just seem to concentrate on muscle exercises and stretching. So this is perfect

[@Boost00130]

I am a nose breather in the summer... but when the cold weather comes I get too snotty to do that, so I have to switch to mouth breathing. I also take breaths based on the speed... I try to take 4 steps per in/out for zone 2, 3 for Tempo then 2 for VO2Max runs.

[@stormistorm3889]

I've been playing the saxophone for years, and it really helps to bump up your breathing skills (especially if you usually play the big ones like the baritone sax!).

[@toadlguy]

Another very helpful video. When I think about it I breath in through my nose and out through my mouth, when I don’t it depends on what I am doing I think. I just watched this video on a TV and the bounce while you were talking while running was very distracting. You would benefit by using a phone with something like iPhone 14s Action mode or correcting it in post 😊

[@gmemo4449]

Thank you, since I started running a few decades ago, I have switched to nose breathing and it has improved my running.

[@runningchannel]

Oh really? Have you seen an improvement in how you feel?

[@sridharmurthy5830]

Thank you both🤝

[@DevonPixie1991]

I am a mouth breather - I'm THAT runner but I learnt to use breathing early on in my running career to get rid of stitches and now nearly 3 years in I still use them

[@MattWallerSuperFunTime]

I love these guys

[@davesharratt917]

I've been a cadence runner for a while now (4:3 for super easy runs, 3:2 usually, 2:1 for tempo efforts). I'm a mouth breather although I did into nasal every so often for 500m or so on an easy run. I've been a singer all my life and a teacher once gave me a very instructive session where I was really misunderstanding diaphragmatic breathing but by the end of the session it had switched. These are all great points. Like lacing your running shoes properly. Like learning to recover. Breathing is a fundamental for all running.

[@eRRoR1139]

I'm a mouth breather myself. If I try breathing in with my nose, I feel like I can't get enough oxygen into my body. Cadence breathing is something I though for a long time that I invented myself. Except really easy runs I always do 2 in and 2 out. Keep running yall.

[@JohnDoe-xk1dv]

I propose Sarah to sing on the Running Channel, in a future video! All as an improving breathing example, of course... Who's with me??!! 😎

[@morgandoerflein4957]

Yes they should do a running karaoke challenge!

[@JohnDoe-xk1dv]

@@morgandoerflein4957 that would be one of the best challenges yet 👌😅

[@Kelly_Ben]

I've always been a noisy mouth breather, and would need my asthma inhaler before and after runs. I discovered zone 2 running and nose breathing, and though my pace has slowed, I enjoy running so much more now and never need my inhaler, even when I do bust out a hill or sprint.

[@bivu8951]

In India we called "pranayam" . Ancient Yogi's were using air breathing techniques to control over body . If u search "pranayam" ,u can find many videos about it .

[@timeonfeet]

Definitely a mouth breather. If I start to try with the nose it's just not happening, can't get enough air in!

[@paulbassinder72]

I'm a nose breather. Generally and when running. I try to breath in and out through my nose when I can when I can (much more manageable on easy runs). It doesn't reduce the amount of oxygen we take in as we only take in 5% of the 21% in the air. As you say, it acts as a filter and warms the air up before it goes into the lungs, which is better for us. Also, it stops our mouths from drying out, which is better for oral hygiene. There are times when I can't nose breath, i.e. when I have a cold but I'm trying to do it more often. And yes, I agree it's definitely better to do abdominal breathing/diaphragmatic breathing.

[@paulygards9500]

Always good information, thx guys

[@suzyaustin6066]

I’m a mouth breather, but I have been recently trying to breath through my nose more and using my diaphragm. I will try and do this to my steps now. Thanks for the great advice as always. 😊

[@GTE_Channel]

Search for The Oxygen Advantage from Patrick Mckeown. Especially mouth taping while sleeping does wonders for mouth breathers. Words can't describe how this had changed my sleep.

[@ivylovesrunning]

I am definitely a mouth breather as I don't get enough air through my nose when I exercise. People who ask me how I started running and about breathing, I tell them breathe through their nose if it is comfortable. Otherwise, they should breathe through their mouth for max air. If I do feel out of breath, I do deep breathing until it get under control.

[@MichaelS-pr9qn]

depends on how fast i am trying to move my Hugh Jarse whether walking, running, Riding, Scuba Diving, or XC skiing. Each goes from Nose to Mouth, well except for Scuba

[@sonjahirsch9650]

I am singing in a choir since my Teenager years....no problems with deep breathing...I highly recommend trying it 😃 🎶

[@rajaiskandars]

I have started with nasal breathing for my easy runs. Found it easy to guess if I am taking it too easy or too hard.

[@wouter238]

When i started running half a year ago all my running was with mouth breathing, now however when I'm doing slower intervals or steady long runs I can do stints of nose breathing. Breathing in line with my steps/cadence comes automatically..

[@raymondmorrow7926]

I improved my running a lot when I started doing breathing exercises. Those and other things like guided yoga where you have to breath deeply and hold helped me recover after covid so I could return to running.

[@manwerama]

I'm a mouthbreather. Regarding breathing while running, I'm also a mouthbreather.🤣

[@jonathanclarke8927]

Great video, solid advice and such a vital component to running well. 😊

[@PhilLucasVLOGs]

I tend to breath through nose and mouth at the same time and try to suck the air in to the bottom of my lungs so my tummy kind of inflates before or at the same time as my chest/lungs. Works for me!

[@davesharratt917]

A great description of diaphragmatic breathing 👍🏼

[@iloveimageprocessing]

Run with mouth constantly open, not too much as to catch flies, tongue slightly up to be sure of the no flies-rule, then diaphragm pulling/pushing air in/out in a zen like state.

[@snoozi1814]

I'm completely unable to breathe through my nose running, as its always blocked, so its a relief to know I am not the only one who is a mouth breather. I will have to try cadence though as it sounds like a mental challenge!

[@hoppygeek]

I’m a mouth breather. Sing us a song, Sarah! :)

[@Abspro50]

Fantastic advice

[@DavorZyx]

What about hybrid breather? On harder efforts I tend to breathe through both, nose and mouth at the same time. On lower efforts I tend to stick mostly to breathing in through nose and breathing out through both mouth and nose.

[@AlioH89]

I think I use my nose and mouth. I do struggle with diaphragmatic breathing when I'm on a run so I think I'll consciously practice when I'm out for a walk to see if that helps.

[@andersonteo4879]

I'm a mouth breather. Nose breathing just could not get enough O2 into my system due to deviated septum condition that I have.

[@OilandRust]

I never said thank you. This whole team got me through my first marathon. Now I’m starting to get ready for my second! Thank you!

[@haydnmclean3238]

I breathe in with my nose and out with my mouth. I am trying to do cadence breathing but not there yet. COVID 19 stopped my training, so I am building back up slowly to breathing better.

[@linab.6586]

I have asthma and breathing is always a big topic while I'm running. No problem for long and/or easy runs but I'm currently training hard to increase my breathing capacity for fast runs. Thanks for your always good advice, I might try out some singing 😉

[@gowanlock]

I feel you. It doesnt stop me running, but filling lungs aint happening!

[@grahamhenry3038]

Worth checking out Patrick McKeown's work and The Oxygen Advantage. It can really help those suffering from asthma.

[@linab.6586]

@@grahamhenry3038 thank you so much, I will definitely check it out.

[@grahamhenry3038]

@@linab.6586 You're very welcome. Nasal breathing is really key if you suffer from asthma as it helps to warm and moisten the air you inhale and also opens the airways. Mouth breathing dries out and constricts the airways and for asthma it can exacerbate the condition. Good luck ☺️.

[@linab.6586]

@@grahamhenry3038 thank you again. I really love running and will certainly try to apply these techniques as my breathing in fast runs is really bad.

[@heavenonearth7049]

Much love

[@mattschm5486]

Breathing out properly is very important. I always concentrate on breathing out deeply breathing in comes by itself. When I run faster I breathe in rhythm with my steps

[@gdchance1914]

I used to mouth breath, but have transitioned to nose breathing to cadence deep breathing to maintain diaphragm breathing to control heart rate running. If I cant nose breath then I am going too fast.

[@SchvennMeister]

First time I've seen someone described as "a mouth breather" and it wasn't derogatory. :)

[@PS_1234_]

A nose breather here! However, I do adore cadence breathing, I am more in control when I do that.

[@marinai1306]

singing also benefits from running, it's a lovely two-way street!

[@enonek2960]

I breathe in thru my nose and out thru my mouth. People can hear me coming, I know because they always look over their shoulder or step aside as I approach.

[@rossgirven5163]

I sound like a steam train towards the end of a 5k

[@JimmysGarden]

I've just been diagnosed with COPD, I'm a mouth breather I need all the oxygen I can get.

[@deans6571]

I've been running 6K once a week for the past 3 years and still find that during the first 1K, breathing is a little hard and the body finds it difficult to maintain the run. But, when getting past this initial period, the 2nd and 3rd K actually becomes easier as the breathing stabilizes and the body gets into a rhythm of the run. 😊

[@liamroche1473]

This sounds like a matter of not warming up beforehand. If you just head out the door and run at anything except a slow speed, the muscles start working anaerobically because your heart rate is low and not much blood (hence oxygen) is getting to the muscles. The lactic acid could make you feel a little breathless. After a warmup you reach a sustainable aerobic state. 10 minutes from jogging to conversational pace is a basic warmup.

[@deans6571]

@@liamroche1473 I do a 3 minute warm up before heading out the door in order to limber up muscles and get the heart rate to increase. Perhaps I should increase the warm up time......?!

[@liamroche1473]

@@deans6571 I think that would be generally advised. For what it's worth, at the moment I do a few indoor exercises as a sort of pre-warmup, then 10+ minutes jog/easy and a few 20 second strides. Competitive runners often do drills as well, but I am a bit lazy, I suppose! A warmup like that will not reduce what you can do afterwards (and even adds a little bit to your aerobic volume).

[@DamarcusBW9]

@@deans6571 I agree. A longer warmup would help quite a bit. I start with static stretches and then doing 10 minutes of dynamic work. Really short sprints to warm up the legs and form cues. That's what works for me though. But if you aren't worried about time you can start slow and that's a good way to warm up too is just running. Finding a good balance of running before your actual run but not tiring yourself out is key.

[@luipe6708]

Mouth breather for life!

[@MercuryRiZing1111]

When I’m going faster, I finally figured out that the out breath needs to be longer. It’s counter intuitive but too much oxygen messes with balanced blood gasses and the CO2 becomes too high - actively pushing out the CO2 with my belly helps me run faster, longer.

[@koukouvania]

i'm currently breathing in for two and out for 3 or in for 3 and out for 4; is this wrong?

[@pauljohnston]

what about nose in and mouth out? or is that just for people who always sit on the fence?

[@karengroves992]

Mouth breather all the time as my nose is usually blocked (unhappy sinuses 🤨). If I try to nose breathe I just get really stressed. 🤣 My breathing isn’t great while running so will try some of this.

[@Lwizzle90]

00:20 boutta drop the hottest mixtape of the summer

[@mawidacquel9526]

I use my nose whenever I'm running slow pace and mouth breathing while running in fast pace lols

[@KungSYoung]

I heard you should only inhale and exhale via your nose? Thoughts?

[@georgerainey9187]

Use both

[@run.rahul.runitall]

Zone 4&5 - Mouth, remaining - nose

[@gtromble]

Some reasonable suggestions in this video, but it's not entirely on the mark. Diaphragmatic breathing is NOT bringing air into your belly. The belly expansion is due to the downward movement of the diaphragm pushing your organs. It's a mistake to put effort into "taking in more oxygen". Your breathing system needs to be free of tension so it can work most efficiently through its range of motion. People focus too much on the inhale, thinking that the main problem is getting enough oxygen in. But remember, breathing isn't regulated by O2, it's regulated by CO2 concentration in the blood. A good breath begins with the exhale, and if you exhale well and stay relaxed, the inhale will take care of itself. The whole weight of the atmosphere is pushing air back in, after all.

[@runskicakesleep]

I've found myself spending a bit of time focussing on my breathing during runs, and when I do I notice my heart rate decreases by several beats.

[@MGeorges858]

I’m a mouth breather but working on breathing through my nose.

[@AienAristeuein]

Easy nose breathing up to zone 2. Unenthusiastic mouth breathing at zone 3. After zone 3 I'll take any ol' O2 from wherever. I'm not picky at zone 4 or 5 😅

[@orcu]

Have you upgraded your microphones? The sound has improved

[@charlesreinhart8867]

"mouth breathing = more oxygen"... Idk man. In the hospital after a mountain biking accident, every time nurses came to check my stats and my oxygen saturation was low, they would have me take a few breaths through my nose and my o2 sat would quickly jump up from 90 to 98. When my broken leg completely heals and I get back to running I am really going to practice and push being a nose breather.

[@jorgeacevedo7934]

What do you think of sing while running?

[@eilis5341]

If I breath through my nose it will start running and then the wetness plus cold air creates severe pain and then headache

[@rockymountainskies1744]

Benefit of mouth breathing includes NOT getting a runny nose and dealing with snot during hard runs or cold weather.

[@rikoalamalz1103]

I find this so helpful,because when i run my legs are without pain...i am used to walking long distances ...but like after 6mins i feel like imma vomit and actually d*e from lack of oxygen

[@runningchannel]

Really glad you find it useful!

[@bingoberra18]

By default I revert to "in-in-out-out" breathing that is two footsteps for breathing in and then breathing out during the next two steps.

[@viskyorsi104]

I am a nose breather until I am jogging, when I go little faster I feel the need to use (also?) my mouth.

[@Wings_nut]

Easy run = nose cadence breathing. Runs of substance = mouth cadence breathing

[@atwaterkent911]

You covered the critical technique of how to slow down breathing while running way too quickly. Breath in slowly while taking a certain number of steps, and breath out slowly while taking a certain number of steps. So some may be able to do 6 X 6, or 8 X 8. Beginners maybe 3 X 3. Uphills 3 X 2 or less. Down hills 6 X 6.

[@joewillburn]

There's no right or wrong way to breath when running. Breathing the way you naturally is the best approach.

[@saintsaens21]

Nose breather until about 140-150bpm, then mouth takes over.

[@catface101]

I think my septum is deviated so no matter how much I try when running, I always go back to breathing thru my mouth

[@bedcurt]

im a non breather ! I do forget whilst running

[@Jess6Gun]

Mouth breather here.

[@asmellyplumbus]

Technically the heart does the pumping and delivering of blood not the breathing. Breathing is just opening the door for the o2

[@EnviousRebel]

My deviated septum makes me a mouth breather when I run :(

[@xoxrazzyxox]

I can’t do any of this, it’s too hard. I tend to sing while I run 😂 just quietly, under my breath but it means I can breathe!

[@runningchannel]

Hahaha does it help? What song do you tend to go for?

[@hairyairey]

I have a deviated septum so only mouth breathing is efficient for me. My wife used to snatch at her breathing, she doesn't do it now.

[@vacationmode6286]

I try to breath through my nose as much as possible because my mouth dries out quick!

[@piplus2]

Nose in nose out 🙋

[@andriratnasari2648]

I have rhinitis allergy so mouth breather it is

[@Matto_Harvo]

Nose breathing takes a long time to develop, but oh my Krishna, when you get there, it is 100 x better than breathing through the mouth. Excuse the pun, but it will suck to begin with, it will take time, effort and patience. You will want to give up. But it is worth it!

[@runningchannel]

Glad you stuck at it Mat! How long did it take you to get used to?

[@Matto_Harvo]

@@runningchannel Hmmmmmm, maybe 5 years. I’m not sure. It’s one of those things that happen slowly and one day you realise that breathing through your nose is fine. I also do BJJ and Judo: same thing, only breath through my mouth when I really, really need to. It’s amazing how it feels. Now, I hate breathing through my mouth, but find that when under extreme physical stress, my body naturally switches over when needed. I on,y ever breath through my mouth when running if something happens to my nose. I have learned to pull a lot of air through my nostrils. I th8nk it takes time to develop the muscles to keep your nostrils open wide. I love it. Now I feel sorry for people who mouth breathe; particularly those that mouth breathe just walking.

[@tsancio]

Mouth breather here, because I inherited it from swimming.

[@fulaabalaaba]

Breathing is the one thing that stops me on a run. I can never get enough air. I will look up some videos because I don’t think my diaphragm knows what to do just yet. 😂