This Simple Breathing Hack Will Transform Your Running

[@Hanrlaw]

Thank you for sharing! I'm newer to running, and nasal breathing has been so helpful in keeping me at an easier "conversational" pace on my longer runs when I don't have a friend to run with

[@RunBetterwithAsh]

Glad it was helpful! Thank you for your comment 👍🏻😊

[@Brianna58321]

ash always brings the quality content. you’re my go to for ANY running advice. please never stop posting!

[@RunBetterwithAsh]

Thank you so much for your kind words Brianna 🙏😊

[@michellesleaford4748]

Agree 100%

[@jaimiemitchell7555]

I will definitely give this ago, I started running last year and couldn't even run 1 mile without stopping and 5k in 50 min, now done two half marathon and average 5k in 24 minutes and 10k 50 min and 15k in 1 hour 20 min and that all thanks to this channel from the post run and pre run stretches before and after every run help me out so much thank you Ash 🎉

[@RunBetterwithAsh]

Fantastic! Well done Jaimie, thats amazing!! I'm so glad I've been along with your journey. Thanks so much for sharing that with me 🙏😀

[@lolapawlick2595]

Thanks for the video, definitely going to try to implement this into my running journey

[@RunBetterwithAsh]

Glad it was helpful Lola 😊

[@vanessasmith6954]

Tried this in spin class tonight. It's hard, but I'll keep going only cos you told me it's good for me. And you haven't let me down so far 😂

[@RunBetterwithAsh]

😂😂😂 love that Vanessa! Spinning is tough, well done!

[@Кляга]

Thanks to you for this beautiful video❤

[@RunBetterwithAsh]

Glad you enjoyed this one, I appreciate your comment. Thank you 🙏😊❤️

[@hlugo0709]

Thank you for this and for all your content. Honestly, I have always struggled with hip flexer and groin area pain whenever I ran long distance. I have been following and doing your pre and post run stretches for a week, I ran 25 miles last week, and didn’t feel any of these painful issues I have in the past. Thank you!

[@RunBetterwithAsh]

That’s amazing, thanks so much for sharing with me. I’m so glad my videos have helped you run pain free. Well done for creating your pre and post run routine for your body 🙌🏻😊

[@valeriebloomfield4411]

I look forward to this! Thank you for your generosity 🙏☺️🏃🏻‍♀️

[@RunBetterwithAsh]

No problem Valerie, thank you too 🙏😀

[@sleepdestroyer27]

Amazing tips both for doing this type of breathing period but also in terms of how to incorporate it into running and daily life to make it second nature! Sometimes I fall back more into the yoga exhale through the mouth so this is a nice reminder! Especially for a big hike at 4000m I have coming up!!

[@RunBetterwithAsh]

Absolutely, we all fall into bad habits. The sigh can be a nice way to release tension but too many times can cause an imbalance in the gases and actually cause slight hyperventilation which leads to a more anxious stressy feeling. That’s why breathing exercises generally feel so calming 👍🏻😊

[@elizabethhugill4289]

Thanks for this Ash. My boyfriend has been told about this for walking. J didn't realise it was something you could include with running so will definitely try this since I am trying to get more and more into endurance running

[@RunBetterwithAsh]

Happy to help Elizabeth. It takes practice but it’s worth it 👍🏻😊

[@alexandrajoyner4655]

Thank you Ash - very keen to try this!

[@RunBetterwithAsh]

Have fun with it Alexandra as it can be quite stressful trying to bring it in regularly. It takes practice but definitely worth it 😊

[@lcolon9032]

Thanks Ash, getting ready for a 10k at the end of the year and will start incorporating this technique

[@RunBetterwithAsh]

Thank you as always. I really appreciate your comments 🙏 I hope you 10k training is going well😊

[@emjayemjayhawk]

I have practiced nasal breathing over the past year as a way to stimulate my vagal nerve. I now find breathing in for a count of four and out for six to be automatic, even during exercise. Thanks for giving me ideas on how I can adjust my breathing practice further during my runs.

[@RunBetterwithAsh]

Absolutely, great way to stimulate canal nerve. Thank you too as always. I appreciate your comment 🙏😊

[@slowsteadysteve6565]

Thanks mate really informative as always

[@RunBetterwithAsh]

Thank you too Steve. I appreciate your comment 🙏😊

[@rosalieworld8386]

Bit of a challenge for me! Will give it a shot.

[@RunBetterwithAsh]

It does take time this Rosalie 👍🏻

[@KatieSmith-c9q]

Thanks Ash! I do try to focus on nasal breathing, the tips were helpful and I'll do more of it now.

[@RunBetterwithAsh]

Thanks Katie. Well done for nasal breathing. 🙌🏻😊

[@sallyjanedixon1227]

Great info, clearly explained. I really do struggle with breathing when out running.

[@RunBetterwithAsh]

Glad it was helpful Sally. It is a common issue.

[@CoraKruger]

Thanks for the video, Ash. As always, I really like the background explanations and facts. Funny I have unknowingly already taken the first steps a couple of months ago when I started to focus more on my breathing during my runs. Will definitely go on with this.

[@RunBetterwithAsh]

Well done Cora. It definitely will help your endurance once you crack this one. It has massively improved mine 😊

[@paulduddy9867]

Great video thanks

[@RunBetterwithAsh]

Glad you enjoyed it Paul. Thank you too 👍🏻😊

[@NewSkiwi]

Thanks for this video. I have been breathing in nasally but not out. I have a recovery run today, so will try only nasal breathing.

[@RunBetterwithAsh]

You're so welcome. I appreciate that, thank you too 🙏😊

[@hayleycoleman1895]

Another awesome video. Thank you for explaining this so clearly. I will definitely give it a go.

[@RunBetterwithAsh]

Glad it was helpful Hayley. Thank you so much for your kind words 🙏😊

[@claire_willis]

Thanks, Ash, that's really useful. I consider myself to be pretty fit, but I really struggle with nasal breathing even when I am walking, let along running. I am definitely going to give this a go the next time I do either.

[@RunBetterwithAsh]

Happy to help with this Claire. It does take a lot of practice but I can honestly say it has made a huge difference to my endurance and relaxation too as I run 😊

[@valeriebloomfield4411]

This is something my physio told me to work on. I’m really bad at breathing, but you need to breath to live, right? I practiced while listening to you, and will do more from tomorrow onwards!

[@RunBetterwithAsh]

It does take practice Valerie but its totally worth it!

[@sherholubowich9627]

I am new to running and run 5K 3x a week. It cool here now and I have found that after a run where I have tried nasal breathing but I immediately get what feels like a terrible head cold when my run is over. My nose runs faster than me and at times the next day I feel like total crap and am actually bed ridden for the day. This never happened to me in the summer.

[@RunBetterwithAsh]

Thanks for sharing! That could be some kind of sinus issue or maybe your nasal passage getting used to it. Maybe get it checked out.

[@KevinStraw]

Hi Ash just to say thanks. Did Tadcaster 10 on Sunday only because I followed your hip flexor strengthening routine to get over a niggle, otherwise it was looking to be a DNS.

[@RunBetterwithAsh]

Fantastic! Well done Kevin 👍🏻🙌🏻😊

[@MrJanaldinho]

Thanks for the tips, Ash. Love your videos! I just have the problem that when I am running in colder weather, my mucuous membranes produce more nasal mucus and my nose starts to clogg. Hence, it is really hard to obtain that nasal breathing. Do you have a recommendation what I could do about that?

[@RunBetterwithAsh]

I have just started to experience that too as the weather gets colder in the UK. It is one of the harder things to deal with in cold weather. I always start out at a lower speed until I can get my breathing rhythm, I try to clear it regularly which isn’t the prettiest and I’ll cup my nose alternating hands to warm my nose up a bit 👍🏻😊

[@gauriyoutubification]

Thanks Ash! Will try the matching steps- breaths technique. I am a nasal breather, 95% of my running time, I breath through my nose. I have an average cadence of 168 and yet my pace is not quite good. Around 7.2 to 7.3 min/km.. I am doing your hip mobility series and i think that will help a bit as I have tight hips. Any tips on how to improve my run timings and pace? If i try to go faster I tend to get stitches.

[@RunBetterwithAsh]

If you are getting stitches that is likely eating food or drinking too much too close to your run as stitch is related to digestion. Or you could be breathing too rapidly and causing a stitch. Or you could have a weak core area. There are a few things. Try strengthening core, slowing breathing down and not eating or drinking too much near the run 👍🏻😊

[@gauriyoutubification]

@RunBetterwithAsh Thanks, I suspect a weak core then..as usually for runs upto 8-10km i don't eat or drink anything.. Will do core strengthening.. Thanks Ash for taking time out to reply!

[@queenbunnie]

Obviously I don't have the experience that Ash does - but I noticed I get stitches when I'm not really maintaining form in my upper body so I've worked on strengthening my arms and really making sure I'm not too tight up top and it has helped me a lot!

[@gauriyoutubification]

@@queenbunnie Thanks queenbunnie...any suggestions for improvement are welcome..will try yours too! 😊

[@franatterton6943]

Have you read ‘Breath’ by James Nestor? It’s a brilliant book that explains the benefits of nasal breathing. I asked my friend recently if she’d tried running with her mouth shut - it didn’t get the response I’d intended 😂😂

[@RunBetterwithAsh]

😂😂 !! Yes its a great book isn't it Fran.

[@rtbt4811]

Bro I get alot of lower back pain when I walk too much or run or even when I am starting for too long. Can you recommend some exercises for this? I really need to get this fixed as I am only 22 and can't love rest of my life like that.

[@RunBetterwithAsh]

I would strengthen your lower back and glutes that will help 👍

[@happyonetoo9850]

I find I puff and huff quite a lot when going up slopes, and I think man Im out of shape,...yet2-3 minutes later Im back to normal breathing, is that normal? (I go for run/walks 3-4 times a week from 5 to 25km, to give you some idea on my fitness)

[@RunBetterwithAsh]

That is normal yes, going uphill in any incline is more challenging 👍

[@adityabarua8546]

👍🙏

[@RunBetterwithAsh]

😊👍🏻