Q&A for How to Breathe While Running

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Is it better to breathe through your nose or mouth when running?

Shira Tsvi
Personal Trainer & Fitness Instructor
Shira Tsvi is a Personal Trainer and Fitness Instructor with over 7 years of personal training experience and over 2 years leading a group training department. Shira is certified by the National College of Exercise Professionals and the Orde Wingate Institute for Physical Education and Sports in Israel. Her practice is based in the San Francisco Bay Area.

Shira Tsvi

Personal Trainer & Fitness Instructor

Expert Answer

Both! You should inhale through your nose and exhale through your mouth. Make sure that when you're inhaling that you're breathing from your diaphragm. Your stomach should inflate a little bit when you inhale. This will keep your shoulders from coming up and ensure that you're maintaining the proper posture while you run.

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Question

How do I breathe when running?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

There are a few different ideas on what is the best way to breathe while running. What ends up working best for you is your own best method. Having said that, try inhaling for two steps and exhaling for two or three steps, and repeat that pattern. If you use the three-step exhale, you will end up alternating the foot you land on with each breath, which some believe is best.

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Question

How can I improve my breathing while running?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Experiment with nose/mouth breathing. Try the 2 footfalls inhale, 3 footfalls exhale. Find out what feels the most natural and efficient for you, mixing up the variables. Most experts advise mouth breathing and 2 footfalls on the inhale, 2 footfalls on the exhale, when you are tired.

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Question

How are you supposed to breathe when you run?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

There are many methods which suggest when to inhale or exhale, and vary based on footfall and whether you use your mouth or nose. It's best to do what works well for you personally.

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How do you control your breathing while running?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

It helps to be in good shape if you are trying to control your breathing. Work on your cardio fitness gradually to achieve controlled breathing.

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Question

Is it better to breathe through your nose or mouth while running?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Different experts have different views on this. The important thing to remember is to get enough air. Inhaling through the mouth tends to bring in more air. However, in very cold or very dry conditions, it may be better to inhale through the nose.

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Question

Is it good to drink water while running?

Community Answer

Yes, you can take short breaks in between your run. Take small sips, nor great big chugs or you will get side pains. It is good to drink water while running because it can hydrate you so you will not pass out form a heat stroke. I hope this helped.

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Question

How do I prevent erratic breathing when running?

Community Answer

Focus on your steps. Try inhaling during four steps, and exhaling on the next four, and continue the pattern.

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Question

Am I supposed to breathe in continuously before breathing out?

Community Answer

It really just depends on what your natural breathing pattern is, but most of the time yes.

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How do I practice my breathing while running a mile?

Community Answer

Have a constant pace. For example, when you step with your left foot, inhale every other or third time. Then, when you step with your right foot, exhale every other or third time.

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What happens if I drink too much water while running?

Community Answer

If you drink way too much water you will probably just throw it right back up. It would be best to take small sips while running and hydrate well prior.

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Is it best if I run continuously or take small breaks?

Community Answer

It's best if you run long periods of time at a steady pace if you do distance running, and shorter but faster paces for sprints.

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What happens if I start to get a headache, dizzy and lightheaded when running?

Community Answer

You should stop running right away. Drink some water. If this persists, see your doctor.

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Question

How can I improve my running for softball when I have not been in shape for a while?

Community Answer

Practice breathing exercises without running first. Then, try to practice different breathing patterns and techniques used in your exercises. Check out some of the tips in this article about sprinting on wikiHow to improve your overall running for softball.

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How do I improve my running time?

Community Answer

Try to slowly work on gaining time by running regularly. Do not force yourself to speed up, as that can make you tired more quickly. Keep a pace you are comfortable with, and don't get discouraged by running less or more one day or another. Breathing is also vital for this, try not to exhaust yourself and work at your own pace, gradually your time should increase.

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Question

Should I inhale with my mouth or nose?

Community Answer

Inhale through your nose and exhale through your mouth.

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Question

Can I use my mouth for inhaling and exhaling while running?

Community Answer

Yes.

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Question

Is it good for me exhale through my mouth or not?

Community Answer

It depends, If your nose is quite blocked then it's better if you inhale through your mouth. You have more airway room in your mouth, so it's better than your nose.

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Does it matter which foot I land on while inhaling or exhaling?

Community Answer

No, it doesn't. You can just pick whatever pattern works best for you. Try different combinations while running and choose whichever one is most efficient.

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Question

How do I improve my breathing when my chest burns when running?

Runner4life

Community Answer

Try taking a deep breath to reset your breathing pattern. This will help you get your breathing under control. If your chest is constantly burning when running, you might have a cold or allergies, in which case you will need some form of appropriate medication to stop the burning (see your doctor or pharmacist for help with that).

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Question

How do I breathe while running if I am doing a pacer test?

Community Answer

Try one of the methods listed above. You could breathe in for three seconds, then breathe out for two. Avoid breathing when it isn't needed, make sure to drink water and stretch properly to avoid cramps.

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Question

How do we breathe while running with a mask on?

Leyla Mammadli

Community Answer

Don't wear a mask while running. Doing so will stop you from getting enough air.

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