How to Learn to Breathe When Running

Improve your running performance by practicing correct breathing techniques.

Poor breathing habits while running can result in stomach cramps, breathlessness or poor performance. Extra stress and strain is put on the body, making fatigue and injury more likely. Correct breathing, meanwhile, can improve strength and stamina, and provide overall mental and physical health benefits. While every person's respiration needs are unique, practicing deep (or diaphragmatic) breathing is generally regarded as the best way of supplying the body with the necessary oxygen for maximum running efficiency. Ratio (or cadence) breathing is a useful technique for matching oxygen intake to a runner's level of physical exertion.

Instructions

Diaphragmatic Breathing

1. Inhale deeply from low down in your belly through your nose, feeling your stomach expand as you breathe in. (If practicing this technique during a run, take in air through both your mouth and nostrils to maximize oxygen intake if needed.)

2. Hold your breath for a count of five. Stay relaxed and think of your breath as being "suspended" rather than "held." (Skip this step if you are practicing diaphragmatic breathing while running.)

3. Exhale through your mouth, feeling your stomach muscles contract as air leaves your body. Focus on exhaling fully to increase the amount of carbon dioxide you expel and to allow for deeper intake of oxygen.

4. Repeat steps one through three.

Ratio (or Cadence) Breathing

1. Inhale through your mouth or nose for three running steps.

2. Exhale through your mouth or nose for the next two steps.

3. Repeat steps one and two to maintain a breathing ratio of 3:2 (three steps per inhalation and two steps per exhalation) during a light jog.

4. Switch to a 2:1 cadence (two steps per inhalation and one step per exhalation) if you increase your running speed.

Tips & Warnings

• Combine the principles of diaphragmatic breathing with ratio breathing for best results.

• Practice diaphragmatic breathing daily to encourage healthy breathing habits and to increase lung capacity.

• Maintaining diaphragmatic breathing throughout a run can be difficult. However, the technique can relax you immediately before a race and provide a helpful oxygen boost if used during a run.

• For distance running, try a 2:2 breathing ratio, switching to a 3:3 cadence if you become light-headed.

• Breathe through both the mouth and nose to maximize oxygen intake.

• Do not over-think or worry about your breathing while running; sometimes it is better to just relax, respond to your body's needs and let your breath fall into a natural rhythm.

• If you feel light-headed or short of breath while practicing any breathing technique, switch back to your regular breathing pattern.

• Slow down or take walking breaks if you feel breathless during a run. If your breathlessness persists, consult your doctor. He or she will be able to determine if you suffer from asthma.

References

• The Fitness Motivator: Breathing Exercises for Running
• Runner's World: The Total Beginner's Quick Guide to Running
• The Complete Running Blog Network: How to Breathe When Running