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The Best Techniques to Control Breathing While Running

Runners must observe rightly breathing technics in order to enhance their performances and stamina. Some studies support, among others, specific types of breathing techniques such as diaphragmatic breathing or rhythmic breathing which are beneficial in their own right for the athletes. Diaphragmatic breathing builds up the breathing muscle supports thus increasing the amount of air that goes into the runner and consequently it improves oxygen utilization thereby reducing chance of a side splint. Besides this, rhythmic breathing can enable runners control their speed as well as cushion their body through pounding by running. Moreover, nasal breathing can heat and filtrate the air, but mouth-breathing is good for high intensity running.

In this blog, we will focus on a number of evidence based approaches to running related breathing techniques aimed at assisting the runners to better breathing while running.

Diaphragmatic Breathing

Belly breathing or diaphragmatic breathing which emphasizes on use of diaphragm for deeper breaths. Diaphragm is part of the chest muscles separating the chest from the abdominal region, which is very essential for respiration. As the diaphragm contracts, this expands the lungs in order to increase oxygen influx into the body to aid the runner’s energy levels and high performance.

The art of breathing diaphragmatically while running.

To incorporate diaphragmatic breathing into your running routine, follow these step-by-step instructions:

Lie down and place your hand on your stomach: First, look for a place to relax and practice belly breathing. Lie down on your back while placing one of the hands on the stomach, and another on the chest.

Take slow, deep breaths: Try to consciously take some really deep breaths while lifting up and down your hand with each breathe in and out.

Transition to running: When you feel confident on doing the belly breathing when seated, then start running and apply the same technique. Begin with deep belly breathing while walking or running and increase the speed at your own pace.

Experiment with different breathing patterns: People can try out different types of breaths e.g., 2:2 (breathing in as one steps twice and out as one steps twice), also alternatively breathing through the nose and mouth.

Learning how to do breath with the diaphragm will help you to take more and better quality air in while working out and enhance all of this will thus improve your performance as a football player.

Rhythmic Breathing

Rhythmic breathing means that you should create a regular rhythm of breathing that matches your running pace. Utilizing this technique may enable runners to sustain their pace, lower the intensity that occurs on their bodies during running, as well as enhance the efficiency of running in general.

Ideal breathing pattern for rhythmic breathing

A commonly recommended breathing pattern for rhythmic breathing is the 3: 2 breaths per minute (inhalation of the three steps and breathing out at two steps). This pattern can be adjusted based on individual preferences and running intensity, but the 3: Two ratio is usually taken as a base line for most runners in the world.

Breathing Through the Nose vs. Mouth

There are advantages and disadvantages of deep breathing through the nose and mouth while running. Here is a comparison of the two methods:

Nose Breathing


It warms, filters, moistens the air thus makes it good for breaths.

The slower respiratory rate enables more time for oxygen diffusion into the blood stream.

It contains nitric oxide (NO) that does not occur in exhaled breath and, therefore, it enhances immune system functions.

It helps in strengthening the muscles and also assists the body develop the ability of fast recovery after an activity that involves physical exercise.


The slower breathing rate may result into faster fatigue because one may have to breathe deeper to supplement for the slower breathing rate.

Mouth Breathing


Such breathing pattern allows quicker and deeper breaths while running at a heavy rate.

Deep breathing should be done via the mouth for a few minutes so as to eliminate excess CO2 resulting in reduced fatigue and tension feeling.


Nose breathing helps filter out, warm up, and humidity air before it reaches your lungs, making this type of breathing essential for maintaining healthy conditions in our body.

It may result in rapid fatigue because of a higher respiratory rate and decreased time available for oxygenation.


Running performance and endurance are discussed in the blog using evidenced based breathing strategies involved. Breathing well for mental preparation and tolerance during running activity. 366A. includes a video entitled “How to Breathe while Running” which has instructional content about proper techniques for breathing when one is running. In the video, there is a focus on right breathing is an essential tool which provides a well-balanced foundation for performing, not only during racing but also in daily life. Stress and high intensity run can decrease breathing efficiency and cause hyperventilation or bad breathing pattern so should not be ignored. Viewers are encouraged to subscribe in order to receive more wellness information.

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