How To Breathe While Running: Become A Master Of Breathing Techniques

How To Breathe While Running: Tried & Tested Techniques

How To Breathe While Running: Become A Master Of Breathing Techniques

Apr 20, 2023

Running is an excellent form of exercise that can be enjoyed by people of all ages for maintaining good health. It helps in boosting energy levels and lowering stress. Breathing correctly while running can help to support your lungs and circulate required oxygen to the body during long runs or even short runs. But most people are confused about how to breathe while running long distances. 

According to the American Lung Association, 70% of people use the wrong techniques of breathing during running. It is true that breathing is a natural process, nobody needs to be taught how to breathe, but while running, it’s important to know the right techniques. Maintaining proper breathing can improve performance and reduce pain and injury risk. 

However, as a new runner, you could find difficulty in controlling your breathing while running. In this blog, we’ll go through some of the best methods you can use to breathe more easily when running.

What Is The Importance Of Breathing In Our Body?

Life cannot exist without breathing, and it is impossible to live without it. Breathing provides other essential needs to the body that are needed to survive. It is the process by which air is taken in through the lungs and then exhaled outside. The main purpose of breathing is to release carbon dioxide and provide the required oxygen to the body’s cells. 

So, how to breathe while running is still difficult and needs knowledge of basic to advanced breathing techniques. Whether you run for short or long distances, there is a need for you to master it. Here are some of the key reasons why breathing is so important:


The process of breathing supplies oxygen to the body’s cells, which are required for the respiration of cells and to produce energy in the body.

Regulating pH

The respiratory system helps to regulate the pH of the body by controlling the amount of carbon dioxide in the bloodstream. This is the most important part of the respiration process to control the blood flow of the body to reduce the risk of heart disease.


Proper breathing helps increase blood circulation and deliver oxygen and nutrients to the body’s tissues. The circulation of oxygen is a major component of the body and helps to maintain the body’s functioning properly in the presence of oxygen.


Deep breathing can help to reduce stress and promote relaxation by activating the parasympathetic nervous system.


When we inhale oxygen from the lungs it produces a chemical response like carbon dioxide. Breathing deeply and exhaling fully can help to eliminate toxins and carbon dioxide from the body. 

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Why Does It Feel Difficult To Breathe While Running?

How to breathe while running

People often ask how to breathe while running a mile. It is difficult to have control over breathing when you continuously run. There could be several possible reasons for you to experience difficulty while running, some of which may include the following.

Hard Exercising

While running, the body needs more oxygen to supply energy to the muscles. When you run, your muscles and respiratory system work harder than usual, increasing the requirement for oxygen. 

To fulfill this need, you breathe quicker and deeper, allowing more air to enter your lungs and more oxygen to reach your muscles. However, this increased breathing might also result in symptoms of shortness of breath or breathing difficulties.

You Are Beginner

If you’re a beginner runner your body may not yet be used to the higher oxygen demand that comes with running, which is a common reason. There is a specific trick for those people who don’t know how to breathe while running for beginners

You should not run longer distances continuously and try to take some breaks. Breathlessness could decrease if you continue to run. It improves your cardiovascular fitness as your body will get better at providing oxygen to your muscles. 

Running Too Fast

Another possible reason for having difficulty breathing while running is that you may be running too fast to maintain a particular fitness level. In this situation, slowing down or stopping often during your run will help to reduce the feeling of being unable to breathe.

Benefits Of Proper Breathing While Running 

The use of proper breathing techniques while running improves your performance and physical well-being. During physical activity, the heart rate naturally rises in response to breathing. When we inhale oxygen, the heart slows down and the body experiences an increase in carbon dioxide levels. Following are some of the benefits of breathing properly while running:

Reduced Muscle Stress

The most effective way to reduce muscle stress is by following the right breathing techniques. It helps lower stress on the muscles and also reduces the risk of injury in muscles and joints while running.

Improved Focus

The more you focus on breathing the better you feel. Focusing on your breathing while running can help clear your mind, improve your concentration, and increase your mental strength. Proper breathing while running allows you to inhale more oxygen, which can improve the quality of your running and stamina.

Increased Relaxation

Proper breathing techniques can help to increase relaxation, which can help to lower stress, and anxiety and improve overall health. Controlling your breathing can activate the sympathetic nervous system which promotes relaxation.

Improve Cardiovascular Health

Proper breathing helps to relieve the pressure in the lungs when the oxygen levels of the body are high. These techniques can help improve cardiovascular health by increasing oxygen consumption in the body. 

Improved Posture

Proper breathing can help to improve your posture while running, and it can also help you to maintain a balance between the body and the mind. The right technique of breathing encourages you to keep your chest lifted and shoulders relaxed.

Absorb Fresh Air

Proper breathing can also help in refreshing the body, as it can help to remove waste products such as carbon dioxide and lactic acid from your body efficiently. 

How To Breathe While Running As A Beginner?

As a beginner, it’s important to start slow and gradually build up your endurance to avoid becoming breathless. Controlling your breathing while running is key to preventing tiredness and improving your performance while running. You may control your breathing by implementing the following tips:

Take Relaxed And Comfortable Breaths

If you feel out of breath, slow down, and focus on taking deep breaths until you feel more comfortable. To allow yourself to breathe naturally, you can take a short walk and then speed up your running slowly for a few days to get back to breathing normally.

Make A Regular Habit 

A regular habit of doing things like running or walking is the best way to keep yourself focused and motivated for longer runs and more importantly to control your breathing. To increase your general lung capacity and control while running, start practicing breathing exercises.

Go On Long Runs With A Partner

Long runs are the best way to keep up your running form. You can go on a long run with a companion if you want to avoid getting bored or worried about the distance. The long run will help you to get better breathing control and you’ll be able to run faster and more easily than before.

Practice Breathing Exercises 

Focus on breathing from your diaphragm, and not just from your chest. This will help you to breathe more deeply and fully. Also, make an effort to breathe deeply, inhaling through your nose and exhaling through your mouth.

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How To Breathe Properly While Running As A Runner?

Running is an activity that needs the use of proper breathing methods to keep your breathing normal. A runner’s stamina, speed, and general health are all significantly affected by the sort of breathing they require. 

Using the right breathing methods can assist to boost vitality, reduce stress, and improve physical and mental health. Listed below are a few breathing techniques you can use while running:

Nose Breathing

Using the nose breathing technique, the runner breathes in and out through their nose. This technique allows the nasal passages to filter, warm, and moisturize the air, this approach aids in the prevention of respiratory problems. 

It also helps in controlling air intake, making it simpler to manage breathing rates and lessening the chance of over-breathing. Nasal breathing is especially helpful when running slowly or at a low intensity.

Mouth Breathing

Mouth breathing involves the intake of air through the mouth and the exhalation of air through the nose or mouth. Most runners use this technique, especially during high-intensity runs, as it allows them to take in more oxygen quickly. Mouth breathing also helps to reduce resistance to airflow, making it easier for the body to take in and utilize oxygen.

Diaphragmatic Breathing 

This technique is also referred to as belly or deep breathing. It involves taking a deep breath into your belly, letting your diaphragm open up, and then slowly exhaling. It is an excellent method for lowering tension and anxiety.

Chest Breathing 

This is also known as shallow breathing, where you inhale into your chest and shoulders, causing your chest to rise and fall with each breath. It is less effective than diaphragmatic breathing, as it doesn’t allow you to take in as much air.

Alternate Nostril Breathing  

This is a type of yoga breathing technique where you close off one nostril and inhale through the other, then close that nostril and exhale through the other. It is believed to maintain a balance between the two hemispheres of the brain and promote relaxation.

Pursed Lip Breathing

This is where you inhale deeply through your nose and exhale slowly through pursed lips as if you were blowing out a candle. It is often used to manage shortness of breath.

Box Breathing 

This involves inhaling for a count of four, holding your breath for a count of four, exhaling for a count of four, and then holding your breath for a count of four before repeating the cycle. The type of breathing technique that a runner employs can have a significant impact on their running performance and overall health.

Proper breathing techniques while running allow you to inhale more oxygen, which can improve the quality of your running and stamina. It also allows your body to breathe more efficiently while running and helps to maintain the body temperature.

Wrap Up

After discussing the topic of how to breathe while running, we can conclude that proper breathing techniques are necessary to maintain the health and wellness of the body. However, there are several breathing exercises that runners find useful for controlling their breathing and boosting their physical stamina. 

Some of these methods include diaphragmatic breathing, forceful exhalation, timed breathing with running steps, and breathing patterns like 2:2 or 3:3. Finding a breathing pattern that matches your body and running style is essential, and it’s also important to pay attention to your breathing as you run.

 You can improve your breathing while running and boost your performance with regular practice and effort. We hope you find this information new and insightful. For getting more tips and guides, explore our different categories. Don’t forget to register for our weekly newsletter now!



How Should I Breathe In Through My Nose Or Mouth While Running?

When running, it’s often recommended to breathe through your mouth because it allows you to inhale more air more quickly. However, some runners discover that nasal breathing helps them control their breathing and avoid overexertion.

How Should I Breathe Deeply Or Shallowly While Running?

While running, it’s usually suggested to take deep breaths because doing so increases the amount of oxygen getting to your lungs and lessens discomfort. However, it may be easy for you to start breathing heavily and over breathing, which can be uncomfortable or make you feel dizzy.

You should choose a rhythm that seems natural to you; it shouldn’t be too shallow or too deep so that you require an extra effort to breathe in.

What Is The Benefit Of Proper Breathing While Running?

When you breathe properly while running, more oxygen is delivered to your muscles, improving your energy and performance. Your lung capacity is increased and carbon dioxide is expelled more efficiently when you inhale through your nose and exhale through your mouth.

What Are The Breathing Techniques While Running?

The following are some of the techniques that you can use to improve breathing 

  • Diaphragmatic breathing 

  • Nose and mouth breathing 

  • Chest breathing 

  • Alternate nostril breathing

Does Running Every Day Help To Control Breathing?

Running every day can help you to improve your breathing. It can also improve your cardiovascular health and reduce the risk of heart disease, stroke, and other chronic diseases. Running can increase your energy levels, and improve your sleep quality. It also helps you to lose weight and maintain a healthy body weight.

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