Better Breathing For Runners

Breathing Techniques for Runners

When you’re a runner, there’s usually something hurting - and usually it’s either your legs or your lungs.

But while we spend a lot of time on our legs - warming up, stretching, massaging, gym work - we tend to leave our lungs to do their own thing - and that's a mistake. 

Because lungs, like legs, can be trained. So if you’ve been skipping “lung-work” in your training routine, read on to see how breathing techniques can help boost energy, endurance, and recovery, or explore our series on tools you need to help with athletic recovery.

Why Do We Need to Be Taught to Breathe?

We breathe without even thinking about it. But just because we do it automatically, that doesn't mean we're doing it well.

There's a difference between natural breathing and optimal breathing for performance.

That means most people only use a small amount of their lung capacity, and many rely on shallow, inefficient breaths that don’t maximize oxygen intake and can even increase stress levels. In contrast, optimal breathing for athletes involves deep, diaphragmatic (belly) breaths that use all of your lung capacity.

By learning proper breathing techniques, you can:

• Increase oxygen intake: Deliver more oxygen to your muscles, improving endurance and performance.
• Improve muscle efficiency: Proper breathing helps coordinate muscle movements, leading to more efficient and powerful contractions.
• Delayed Fatigue: Proper breathing improves endurance by optimizing oxygen use, so you can perform longer before tiring.
• Enhance mental focus: Deep breathing can improve concentration and mental clarity, allowing you to stay focused on your goals.
• Reduce stress and anxiety: Deep breathing can activate the parasympathetic nervous system, promoting relaxation and reducing stress hormones.

What Are Some Bad Breathing Habits?

It's easy to fall into bad breathing habits.

Because you breathe automatically, these become "normal". Here are some common mistakes that can limit your performance, along with some tips to improve:

• Shallow Breathing: One of the most common bad habits is shallow chest breathing, where you only use the upper part of your lungs. This type of breathing limits the amount of oxygen that enters your system, meaning your muscles aren't getting the fuel they need during exercise. Athletes relying on shallow breaths often find themselves running out of steam quicker than they should, as their body struggles to keep up with oxygen demand.
  The Fix: Aim for deep, diaphragmatic breaths (belly breathing), which engages the diaphragm and allows for deeper, fuller breaths. This increases oxygen intake and helps you maintain energy longer during workouts.
  
  
• Mouth Breathing: While mouth breathing can be necessary during intense exercise, it's generally not ideal for optimal performance. Nasal breathing helps to filter and warm the air, reducing the risk of irritation and dryness in the lungs.
  The Fix: Whenever possible, try to breathe through your nose, especially during warm-ups and moderate-intensity exercise. Nose breathing helps regulate airflow, filters the air, and promotes better oxygen exchange.
  
  
• Fast and Erratic Breathing: Breathing too quickly or irregularly can raise your heart rate unnecessarily and increase feelings of anxiety. Fast, shallow breaths cause the body to go into "fight or flight" mode, which makes it harder to maintain steady energy levels during prolonged exercise.
  The Fix: Practice controlled breathing, where you focus on slowing down your breath and maintaining a consistent rhythm. This can help keep your heart rate steady, allowing you to conserve energy and stay in control during intense workouts.
  
  
• Holding Your Breath: It’s surprising how many athletes unconsciously hold their breath during exertion, especially during heavy lifts or intense sprints. Holding your breath during exercise can lead to hyperventilation, which can cause dizziness, lightheadedness, and even fainting. It's important to exhale fully and avoid holding your breath.
  The Fix: Develop a rhythm with your breathing during exercise, making sure you exhale during exertion (e.g., when lifting a weight or sprinting) to keep oxygen flowing steadily and to reduce unnecessary strain on your body.

If you find yourself guilty of any of these bad habits, it's time to make some changes. By practicing proper breathing techniques, you can improve your lung capacity, reduce stress, and enhance your athletic performance.

Breathing Techniques for Athletes

Now that you understand the importance of proper breathing, let's explore some effective techniques that can enhance your performance. Whether you’re warming up, in the middle of an intense workout, or focusing on recovery, these techniques can help you maximize oxygen intake, boost endurance, and speed up recovery.:

Warm-Up Breathing: 

Diaphragmatic Breathing (Belly Breathing)

• How to do it: 
• Place one hand on your chest and the other on your stomach. 
• Inhale deeply through your nose, your stomach should rise, while your chest remains relatively still. 
• Hold for a moment, then exhale slowly through your mouth, allowing your stomach to deflate. 
• Repeat for three to five minutes. 
• Benefits: Diaphragmatic breathing helps to engage your diaphragm, the primary muscle used for breathing. This technique can increase lung capacity, reduce stress, and improve overall respiratory efficiency.
• Once you are comfortable with the pattern and movements of belly breathing, you can add visualisation techniques.

Breathing During Exercise:

Rhythmic Breathing

• How to do it: 
• Inhale for a count of four, exhale for four.
• If you are running, use steps to help guide your timing. 
• Adjust the ratio (e.g., 2:2) for higher-intensity workouts or if you are just beginning, but always aim for a balanced rhythm. 
• Benefits: Rhythmic breathing promotes a steady flow of oxygen to your muscles, helping to maintain energy levels and reduce the risk of injury by keeping you focused and in control.

Recovery Breathing: 

Box Breathing (4-4-4-4 Method)

Post-exercise recovery is just as important as the workout itself. Box breathing, also known as 4-4-4-4 breathing, is a simple technique that can help reduce your heart rate, calm your nervous system, and speed up recovery by clearing lactic acid from your muscles.

• How to Do It:
• Inhale deeply through your nose for 4 seconds.
• Hold your breath for 4 seconds.
• Exhale slowly for 4 seconds.
• Hold your breath again for 4 seconds.
• Repeat for 5 minutes after a workout.
• Benefits: Box breathing helps reduce post-exercise stress, lowers cortisol levels, and promotes quicker recovery by enhancing circulation and oxygen delivery to fatigued muscles.
• As with warm up breathing exercises, once you are comfortable with the pattern and movements of belly breathing, you can add visualisation techniques. When you’re first starting out though, it’s important to be very deliberate in what you’re doing. 

Breathing Patterns for Runners

When you run, your breathing patterns directly affect your performance, endurance, and recovery. Many runners fall into the habit of shallow chest breathing, which limits oxygen intake and causes fatigue to set in faster. By focusing on proper breathing techniques—like diaphragmatic or rhythmic breathing—you can deliver more oxygen to your muscles, allowing you to run longer and feel more energized. Good breathing also helps reduce stress on the body, preventing side stitches and cramps. Training yourself to breathe effectively ensures you maximize your running potential and recover more efficiently after each session.

Note: These are general guidelines, and individual preferences may vary. Experiment with different breathing patterns to find what works best for you. It's also important to listen to your body and adjust your breathing as needed.

Mouth or Nose Breathing? The Athlete's Dilemma

While there are a lot of debates about whether it's better to breathe through the mouth or nose, every runner knows that when you're going for an all-out effort  your body will decide for you!

However there's growing evidence suggesting that nasal breathing can offer significant benefits for athletes. It's not easy, studies have shown it can take up to six months or longer to change breathing habits, but there are a lot of benefits:

• Improved oxygen delivery: Nasal breathing helps to warm, humidify, and filter the air you inhale, ensuring that your lungs receive a greater volume of oxygen. This can lead to improved endurance and overall performance.
• Reduced inflammation: Nasal breathing has been shown to reduce inflammation in the airways, which can help improve lung function and prevent respiratory issues.
• Enhanced nitric oxide production: Nitric oxide is a gas that helps dilate blood vessels, improving blood flow and oxygen delivery to your muscles. Nasal breathing can stimulate the production of nitric oxide, leading to enhanced performance.
• Dehydration:  Some studies have shown that by breathing through the mouth you can lose as much as 42% more water than nose breathing.[1] 
• Improved focus and concentration: Nasal breathing has been linked to improved cognitive function, helping you stay focused and alert during your workouts.

Studies have found that nasal breathing during exercise can lead to improvements in endurance and economy of effort [2].

Practical Tip: Try to practice nose breathing during activities like jogging, cycling, or stretching. Then, during more intense phases of your workout, shift to mouth breathing when you need more oxygen. This balance will help you control your breath better, improving both your endurance and performance.

Breathing and Mental Focus

Breathing is not just about physical performance; it also plays a crucial role in mental focus and clarity. When you're stressed or anxious, your breathing can become shallow and rapid, leading to feelings of overwhelm and distraction.

By practicing controlled breathing techniques, you can calm your mind and improve your focus. This is especially important for athletes who need to stay mentally sharp during competitions and training sessions.

Here are some ways breathing can enhance your mental focus:

• Reduces stress and anxiety: Deep breathing activates the parasympathetic nervous system, promoting relaxation and reducing stress hormones.
• Improves concentration: Focused breathing can help you stay present and avoid distractions.
• Enhances decision-making: A calm and clear mind is better equipped to make quick and accurate decisions.

By incorporating breathing techniques into your training routine, you can improve both your physical and mental performance.

In the final section, we'll discuss how to incorporate breathing techniques into your daily life.

Incorporating Breathing Techniques into Your Daily Life

Like anything, learning to breath properly takes time. To get the full benefits it's important to incorporate breathing techniques into your daily life. Here are some tips:

• Practice regularly: Dedicate a few minutes each day to practicing breathing techniques. You can do this while sitting, standing, or even lying down.
• Be patient: It may take time to master proper breathing techniques. Don't get discouraged if you don't see results immediately.
• Find a technique that works for you: Experiment with different breathing techniques to find the ones that resonate with you.
• Incorporate breathing into your workouts: Use breathing techniques during your warm-up, cool-down, and during your workout.
• Mindful breathing: Practice mindful breathing throughout the day, focusing on your breath and letting go of distractions.

What is a “Normal” Breath Rate?

Adults usually breathe around 12-20 times a minute, but this can get as high as 60.

Your breath-rate can change depending on stress levels, training load, recovery status and lifestyle. If you've got a smart watch, it might have a setting to help measure this automatically, which is useful to measure changes over time. 

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Summing Up: Train Your Lungs Like Your Legs

As we said in the beginning of this article: lungs, like legs, can be trained. 

Learning, and most importantly practising, breathing techniques has been shown to lead to  improve your lung capacity, reduce stress, enhance mental focus, and optimize your performance. 

So, the next time you lace up your shoes, remember to take a deep breath and let your lungs do their thing.

References

1. Svensson S, Olin AC, Hellgren J. Increased net water loss by oral compared to nasal expiration in healthy subjects. Rhinology. 2006 Mar;44(1):74-7. PMID: 16550955.

2. Lörinczi F, Vanderka M, Lörincziová D, Kushkestani M. Nose vs. mouth breathing- acute effect of different breathing regimens on muscular endurance. BMC Sports Sci Med Rehabil. 2024 Feb 9;16(1):42. doi: 10.1186/s13102-024-00840-6. PMID: 38336799; PMCID: PMC10858538.

3. Chourpiliadis C, Bhardwaj A. Physiology, Respiratory Rate. 2022 Sep 12. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan–. PMID: 30725991.