This Quick Nose Breathing Exercise Made Me Run Faster!

No matter your running level or experience, breathing is crucial for not only enjoying your workout but running your best. This exercise changed a lot of things for me as well as the hundreds of runners we share it with on a regular basis.
Download the app to access the Nose Breathe Ladder workout!
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More science behind nose breathing, the ability to unblock your nose, and improve your C02 tolerance from our friends at Oxygen Advantage:
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[@bryanunderwood7586]

When I got back into running, a physiotherapist told me I should start running and do nose breathing...I thought he was crazy but I've regained my youth endurance, and my speed actually increases, I'm rarely out of breath even on my fast tempos or intervals. Great video!

[@pitsbasa7981]

Yeah I'm doing this for now as of two months of running. I can run 22minutes and 36: seconds without stopping

[@vintage910]

Great job :)

[@dragonchr15]

Distance? If it was one mile that is not that impressive....5k....great job....that is close to advanced

[@animus3328]

bravo...

[@shawnjbray]

My friend convinced me to start breathing through my nose. That definitely helped me in every way since

[@anncorrigan9370]

As well as the James Nestor book I would definitely recommend The Oxygen Advantage by Patrick McKeown

[@WorkoutByWilson]

Thanks for the advice man. I usually breathe with my mouth open when running. I’ll try this technique

[@djwasel]

Hey coach am on your 5K program and am loving it, my running stats are improving every day, kudos to you.

[@TheRunExperience]

So glad to hear that! Keep up all your hard work :)

[@frankenclouds5740]

I usually have one nostril thats irritated/closed so before i do any type of workout i brush my teeth and also the roof of my mouth. That helps clear my sinus' for the much needed nose breathing.

[@TheRunExperience]

Never heard of that before. Right on!

[@frankenclouds5740]

Snot will follow the brushing but once its cleared out...😃🏃

[@okantichrist]

I’ll give that a go .

[@imDrake_UPT]

I'm excited to try this

[@oneminutedaily6394]

Brush the roof?

[@Matto_Harvo]

It took about 5 years for me. I use a Netti pot daily. It’s a yoga thing where you run water through your nostrils. Breathing through your nose for exercise is the best, however, particularly after using the Netti pot there can be a bit of nose mucus to get rid of, particularly when you begin your run. This is fine when running solo. But a bit awkward when running in a group.

[@TheRunExperience]

Thanks for your feedback

[@nathanvandendungen4450]

Noise breathing has been great, keeps the bugs out of my mouth! Haha

[@uras1]

One of the best things ive worked on over the years. Works perfectly in races to help maintain pace and control breathing!

[@Kelly_Ben]

What a great idea the nose breathing workout is! I've been incorporating this breathing into my runs, which has helped my heartrate, but a ladder workout sounds like a great way to improve the technique!

[@jamesromero3282]

Did a 5k today all nose breathing up hills and did better. Glad I clicked on this video

[@nd2river]

This took a while for me to do "sufficiently" I will never be a world beater, I had just come back to running after serious illness, but couldn't get improvement, this technique has seen me drop below 30 min for 5k, I am a late 50s, I don't want to over do it so could push myself more but don't need to, this has made running easier I was at 165 BPM now running at 145 ish BPM my 2 miles have dropped from 22min to 19:30 and its "easy" and enjoyable thanks for this tip getting the breathing rhythm has helped a lot, also I now, sleep better as I nose breathe at night more.

[@gm2407]

Slow runs with nose only breathing are oddly enjoyable. I was surpised about that too as previously the mouth breathing felt horrible. What a waste of all those years when I could have jogged comfortably any time I wanted to with nose breathing and I never did because I never knew how to do it.

[@michaelcaricoo]

People need to unlock the power of the snot rocket

[@Kelly_Ben]

😂

[@amblincork]

Not anymore post covid ..

[@dragonchr15]

Yep. So true. U carry tissues during 5k runs so i do not look like a savage...lol

[@romanbenedit8190]

Great Video Nate . If I could add a little something for those of us that go out early and still have a little nasal congestion. Dip a Q-Tip swab in a little Vicks Vapor Rub and gently swab around nasal cavity. It really opens up air ways and a little trick for nose breathing is sticking your tongue to the root of your mouth . You guys TRE alway have great resources Thanx !!!

[@vtrunnermudtrail9921]

I've been practicing nose breathing for a couple months now and now sometimes my heart rate is higher then I want(because I'm using maf) and didn't even realize it. That's how comfortable breathing through through the nose has become. It really takes some time but the body adjusts. Thanks again for all the good tips!

[@TheRunExperience]

Very cool. Nice work! Sounds like you're on a good process!

[@muoian]

I’m on one those people who feel congested running especially outside but working on it

[@TheRunExperience]

Keep it up!

[@spud1300]

Nose breathing is the best!! I always got congestion while nose breathing during exercise, but I did some reading and people find that snoring aids can help open your nasal passages. I now use the "mute snore aids" because it's a little plastic piece instead of just nose tape, and I've gotta say it has been life-changing.

[@tedeshiasmith2149]

I tried this today and it was a life changer. I could run taller and I was not out of breath. I did not feel any discomfort. I am glad that I found something that worked because during my 5ks, I get out of breath easily. You can hear me from mile because of my breathing. So embarrassing!!! I won't have this problem anymore.

[@duncanholman9034]

This is a great topic and gaining traction both in and out of endurance athletics. The science shows that modern conveniences have lead humans to chronic mouth breathing. This has negatively altered the physiology of our skulls in many ways. Our body compensates by making hyperventilation our normal steady state. We breath by expanding our chests and shoulders in short, rapid breaths and actually take more volume than necessary with affects our blood gases. As a result, our diaphragm/core muscles that should be used for breathing become atrophied and we quite literally forget how to breath. The fix is simple, which is boring, requires stimulation to connect the brain to those muscles that have been shut off. For those runners who see that your high heart rate is elevated disproportionately to your fitness level, I suggest you read "Breath" by James Nestor. It's a deep dive into breathing atrophy and how fixing it improves almost every aspect of your wellness.

[@paulperry2120]

I own a $4500 altitude generator with sleeping canopy. I have also done oxygen advantage practices. I honestly think this nose breathing is better than my altitude generator. The CO2 tolerance is the key allowing the Bohr effect to take place. Don't waste your money on altitude equipment just do this for free.

[@mattyc1556]

Before my runs or during i clear my nose. I like to inhale through both my nose and mouth and exhale out my mouth. Ill practice this. I love the advice!

[@xvsj-s2x]

Excellent Tip, Thank You for sharing 👍 “Spot On” Advice 😉 (Shoutout to Cut Holly) I hope all is well! My Best Always 🚒 Jesse

[@ODanboy]

I believe we only breathe out of one nostril & half the other nostril. About every 20 to 30 minutes the fully opened nostril “valve” starts to close to half & the other one opens fully. The opening and closing of nostril valves takes about 20 - 30 minutes. If you are like me and have a bone “Spur” blocking a nostril then their are times in the day where nostril breathing can be very limited.

[@anilpanta1505]

I have tried this technique, works very well, particularly when I am running uphill, thanks 👍

[@bubblegumisevil9007]

I read about a mediation technique called 'alternate nostril breathing' that says one of our nostrils is always partially blocked but the nostrils swap each 2 hours. I began doing the technique each morning for a few minutes & within a couple of weeks I could not tell which nostril was partially blocked as both nostrils always felt completely open. This of course helped my runs as they sort of turned into meditation with fuller deeper breaths and I instinctively began using this technique during runs when I felt I needed more juice, (blocking each nostril in turn with long breaths in/out!)

[@yinhoukhor7109]

Interesting info. This kind of content was a breath of fresh air.

[@TheRunExperience]

We see what you did there ;-)

[@frankenclouds5740]

No pun intended😉

[@devohnmitchell]

Nose Breathing Help Me to Relax More when I go Running. The Assault Air Runner helped my Running Form.

[@TrainInspired]

This is good! I struggle with nose breathing myself. It's def something to work on.

[@Shak1993]

Watching this video I buckled down and subscribed/joined TRE! My big picture long term goal is condition and improve my cardiovascular system!

[@archielinn]

I started running in January & I was told to breathe through my mouth. I’ve gotten faster throughout this year but I noticed in February I woke up in the morning with a dry mouth. I’m guessing breathing through my mouth while running was the reason why! I’m going to start breathing through my nose after this cold goes away. Hoping for faster runs going into 2021 & no more dry mouth! Thank you Nate!

[@gm2407]

I bet nose breathing helped loads in the end. It is a night and day difference for me.

[@Boost00130]

I started nose breathing after your last video on the subject. I feel less like I am starved of O2 and can go longer. Currently I am having lung issues and this has massively helped my ability to keep running

[@TheRunExperience]

So great to hear that Kevin!

[@emilienbialecki448]

Probably the best running advice along with a tall running posture... 🙏👍

[@jedielder7970]

Some people, trainers and elite athletes found that you can utilize up to 60% more oxygen by using your nose more. I am not super familiar with running, because of skeletal issues, however I want to learn, thus I am watching your videos (and new subscriber). Some of the most highly elite athletes of the world are in a sport that many people do not think about... professional, national motocross racing / MXGP (google these and watch some races, it will blow your mind). The reason being that it's a "motorsport." However, it's an extremely demanding, physical sport. The "factory teams," most elite riders, are trained by professionals, not only in motocross and supercross disciplines, but also cyclist (like from the Tour de France), mountain bike racers, etc. With specialized equipment, they realized that breathing in through the nose and out through the mouth, their bodies utilized a lot more of the oxygen. Most people only use about 10% of the oxygen in the air they breath (that's why you can breath into a bag for a while). Racers who only breathed through their mouths, or "panic breathed" through their mouths "gassed out" sooner. Thanks for the awesome videos 👍

[@curtis4994]

amazing content my friend!

[@user-pl9vw7pk4d]

In addition to those....nose helps, also, to pressurise air.

[@ericdunthorne1981]

This is a nice coincidence. I started nose breathing during my trail running on Monday. Because of the old video of yours that you mentioned in today's (Friday) video. My carbon dioxide tolerance was very poor when taking the test in the old video. Since Monday I've done 21 miles of trail running. The nose breathing has helped so much with my co2 tolerance. The funny thing is... I realized pretty quickly that I'd have to be shooting off snot rockets on a regular basis. It was the only way to maintain breath through the nose. At least in the cold conditions that I've had since starting the technique. Hopefully I won't have to do it as much when there's not a bunch of snow. It's really gross, luckily there's not many people on the trails I use.

[@chevydad83]

Breath by James Nestor is a great book worth checking out.

[@davidr5685]

Hey THANKS! I'll check it out. Also thank you coach Nate!

[@bluerain4241]

This tips help me a lot...Now i can run relax, fast and stable. Tq bro

[@michails.maipas814]

JustThe biggest win!! is most hours with sports in total, in our whole life bcz best health 😀😀

[@amblincork]

Worth a try - my breathing is pretty good now even on hills but a little extra is good !

[@kevinhawekotte4432]

Thank you Coach Nate!

[@enonek2960]

So running with your mouth completely shut?!?!?! No inhale thru mouth & exhale thru nose?? WOW! My breathing is anything but quiet, most of the time other runners can hear me coming from a mile away.

[@TheRunExperience]

Breathing in and out thru the nose in many ways should be the daily default, not only throughout your day but for the vast majority of your running when done at lower intensities. The nose breathe ladder workouts is a great way to gradually introduce yourself to this technique so it doesn't feel too harsh!

[@enonek2960]

I use to be almost 100% mouth breather on my runs (freight train, comin' thru!). Just started to try nose in for actual belly breathing after watching one of Coaches nose breathing videos earlier this yr, so I'm still working on mastering that.

[@tri_dameon]

nose breathing in the cold helps immensly with controling asthma without an inhaler, for those like me.

[@TheRunExperience]

awesome!

[@gru1225]

I've had lots of stomach pain and I hope this works. Thanks

[@joerig96]

I usually breath through nose while running, if i breath with mouth, i feel dry mouth and throat more quickly than breath through nose 🤷🏻‍♂️

[@gm2407]

I find it better inhaling and exhaling through the nose only. When I use the mouth for either I feel more tired.

[@rorymorgan6346]

Read a book called 'Breath' by James Nestor if you want to go more in depth on the importance of nose breathing. It will make you feel as though you will die tomorrow if you are a mouth breather.

[@JoeSomodi]

Are you a certified Oxygen Advantage teacher? (You sound like one!!)

[@animus3328]

Very good communicator...👌

[@ThatRunningGuy]

I’ll have to give it a try👍

[@ultimasurge]

Ealry part of my runs are usually nose only . I feel a bit worse mouth breathing now took half a year but it works. As soon as i shower though my nose goes back to being stuffy lol.

[@TheRunExperience]

It's always interesting what clears and congests our nose. Nice job!

[@user-oz9lp1hg6f]

I dont know if I have exercise induced asthma or what but to breathe through just my nose when running fast is absolutely not possible for me. I have tried it on easy , very very slow jogs and I can maybe do it 70% of the time and it is torture. Why ?

[@Saiarts_yt]

I did catch coronavirus in the end of January this year. I tried to minimize the spread by doing nasal breathing. Most of my days feeling flu to my lungs burning. Wearing 2 disposable masks felt annoying but much more safer. Thank goodness I didn't infect my family with covid. But its odd I got one. What does this have to do with running? Since I did recovered from coronavirus, I would make safety the priority. For everyone and including me. How would a runners run in a concrete jungle?

[@cannibalmanimal2336]

3 things revolutionized my running - Older Yet Faster by Keith Bateman (form first) -Xero shoes (pick one), or any 0 drop shoe with little cushion (5-10mm) 10 is the limit and after use the little bit of foam will squish and mold down to about 6mm at contact points) - Buteyko nasal breathing all the time not just on runs.

[@movemorenowjames]

Works well

[@bensmith848]

Would you recommend breathing in through nose and out of nose during a football game ⚽️ ?

[@yiannis_christodoulou]

Great advice

[@ignaciomayenthegoldenrule9618]

Great advice.

[@Ruck.Norris]

I dont have congestion. The air burns my nostrils. Feels like Im inhaling fire. Very uncomfortable. But i know its the right thing to do. I try breaths at 2:2 & 3:3. I just smoke myself when I do it. Whats going on?

[@whatsinthebox6783]

I can run and only breath through my nose but Running very fast and only nose breathing is for me impossible … is this possible ? And sprinting and only nose breathing??

[@brianburlingame3684]

My opinion only, would like other opinions, for myself when I run repeatedly rather a distance of mile or more, or back in forth at a moderate pace without stopping, can usually do this all through the nose, inhale and exhale rarely using the mouth. My opinion on sprints of like 50 yards or less with a minute or 30 seconds rest between each one, I do better breathing completely through the mouth while sprinting but while resting between each will inhale completely through nose and exhale through mouth till I catch my breath to go back completely through the nose, which for me sometimes doesn't fully occur until I am done with a sprint workout. Example 30 to 50 yards will sprint breathing through mouth ,inhale and exhale. Then I walk back to starting point, usually about 30 seconds rest and will inhale through nose and exhale through mouth to catch my reach for nest sprint. Will do 15 to 25 of these full sprints, sprint walk back etc. Hope this is good feedback would appreciate thoughts of others.

[@Fiddlefaddle115]

Do you ever do breathing exercises to prepare for your cardio workouts?

[@eck4324]

This will work even if you have some type of obstruction? You don't need surgery?

[@Jason-uh9ho]

1:59 yeaa boooyy

[@Si_mo_na]

Since I saw your video on breath fitness test, something clicked and I try to breath through the nose as much as possible - it helped a lot with my wild heart rate ;) best tip ever!

[@TheRunExperience]

glad you're diving into it!

[@CJHollingsworthIII]

So not in through the nose out through the mouth? Generally speaking though, learning how to breathe was the single biggest step up for me. Couldn’t run a full mile before. I remember my first run after learning how to breathe deep and calmly in yoga and wondering what was happening, how I was still going lol.

[@TheRunExperience]

Breathing in through the nose and out through the mouth is a great step to take for sure! And we at TRE don't like to be so rigid as to say there's only "one way" to do anything. The ability to be able to breathe in thru the nose and out thru the nose is an important gear and skill set all runners should develop, so they have total control over what breathing style they want to adopt in any moment :)

[@okantichrist]

Nice snot rocket 😂

[@TheRunExperience]

All on one take to boot!

[@michaelmulligan0]

Could you give a link to the nose breathing test?

[@ethanhwh]

Your glass looks nice, the model?

[@burnastelo1429]

Bruh i kept getting stitches today and i switched up my breathing and allowed me to go 3x the speed i normally go for like 2km straight. So confused? Olympics here i come lol

[@MrRich2108]

Going to give this a go, starting on my next run

[@layas8690]

Runny nose in cold weather prevents me from doing it for a long time. Any tips to prevent this from happening?

[@duncanholman9034]

Snot rockets.

[@josue3457]

So what advice can you give me if I run and breathe through my nose but my nose is feels congested and it feels like not much air flows through my nose?

[@jayjm75]

Is the exercise still on the app?

[@bdanimation2801]

This technique lower heart rate very quick

[@pugcity146]

Does anyone’s nose run when the running and breathe through their nose?

[@alexmyers3716]

This guy nose his stuff.

[@kuldeepverma3589]

What!!! no android app?

[@lizaho246]

I've been nose breathing now around 5 weeks.. Inc exercises daily.. Breath holds and I can run upto a good pace nose only so for me 7.30 pace ish However on fast runs or or rep sessions I do have to breath with my mouth an nose for recovery but I have found I've got slower when I've come to do a race . Is this normal to have a drop in performance while the body adjusts? Thanks

[@gm2407]

Did the race pace rebound for you in the end? I assume you just set off to fast under competative conditions, but that could just be part of your body reaching its current limits before expanding to better performance levels.

[@davidestrada2586]

What does minus maximum output mean?

[@lem5689]

So demon slayer is on to something with thier breathing techniques 👀😂

[@oneminutedaily6394]

Feels bad when u have constant noseblock :(

[@christopherbodywork]

Yeah I’m also annoyed by people that don’t know how to breathe. You were trying to run an ultra not know how to breathe?

[@aurangzaib3442]

Thaaaaaanxv

[@s.wahlang175]

Second to comment 🕺

[@GoodForTheSport]

lol, no pros do this...

[@CeceliPS3]

Another weirdo saying he used to breath through his sholders... WTF