How to Breathe When Running: Nose or Mouth, Rhythm and How to Stop Gasping
How to breathe when running is one of the most common questions when you start: through your nose or mouth? Should you follow a rhythm? Why do you run out of breath on hills? Breathing largely adjusts on its own, but there are things you can do to feel more comfortable. This guide explains what studies say, the most common breathing patterns and how to ease breathlessness.
Nose or mouth: how to breathe when running
At an easy pace you can breathe through your nose without any problem, and many people find it helps them stay calm. As intensity rises, your body needs to move much more air and your nose is not enough. At that point it is natural to breathe through your nose and mouth together, and there is no point forcing anything else.
A practical rule: if you cannot breathe through your nose on an easy run, you are probably going too fast. I explain it in the guide to training in zone 2.
How to breathe when running in time with your steps
When running, your breathing tends to synchronise with your steps. The classic study by Bramble and Carrier, published in Science, found that humans use several patterns, such as 4:1, 3:1, 2:1 or 3:2 strides per breath, and that 2:1 was the most common.
In practice, many runners use these rhythms:
| Intensity | Common pattern |
|---|---|
| Easy run | 3 steps breathing in and 3 breathing out (3:3) |
| Moderate or tempo pace | 2 steps breathing in and 2 breathing out (2:2) |
| Intervals and end of a race | 2:1 or 1:1 |
You do not need to count steps all the time. Use it as a tool to calm yourself when your breathing feels disorganised, for example at the start of a hill.
Belly breathing: how to breathe when running with your diaphragm
Part of how to breathe when running is breathing into your belly, not just your chest. That helps you use your diaphragm better. You can practise lying on your back with one hand on your chest and the other on your abdomen: as you breathe in, the hand on your abdomen should rise most. Then take it to your easy runs.
Why you get out of breath when running
- You are going too fast for your level. This is the most common cause when starting out; slow down or alternate running and walking.
- You start fast without warming up. The first few minutes let your body adapt.
- It is cold or hot. Cold, dry air can irritate your airways; I explain it in the guide to running in the heat and cold.
- You get a stitch. Breathing deeply and slowing down usually helps; there is more in the guide to side stitch when running.
If you get breathless with little effort, wheeze, have a persistent cough or chest pain, see a doctor.
The talk test
It is a simple way to control intensity and check how to breathe when running at each pace:
- If you can speak in full sentences, you are running easy.
- If you can only manage short sentences, you are at a moderate pace.
- If you can barely say a few words, you are running hard.
Does breathing muscle training change how to breathe when running?
There are devices that add resistance to breathing to train your diaphragm. A meta-analysis by Illi and colleagues of 46 studies concluded that this training improves endurance performance in healthy people, and that less fit people benefit more than highly trained athletes. It can be a complement, but it does not replace running training.
The best way to breathe more comfortably is to build your aerobic fitness with easy runs and consistency. There are more ideas in the guide to running faster without getting tired.
Conclusion
When working out how to breathe when running, start simple: at an easy pace, nose or nose and mouth; at a fast pace, nose and mouth without forcing it. Breathing tends to sync with your steps, and patterns such as 3:3 on easy runs or 2:2 at moderate pace help keep it steady. If you run out of breath, it is almost always because you are going too fast. Use the talk test to control intensity and build your aerobic base.
FAQ
How to breathe when running: nose or mouth?
At an easy pace, your nose works well. At a fast pace you need to move more air and it is normal to use your nose and mouth together.
How many steps per breath should you take?
There is no set number. Many runners use 3:3 on easy runs and 2:2 at moderate pace. A study in Science found that the most common pattern in humans is two strides per breath.
Why do I get out of breath when running?
The most common cause is running too fast for your level. Slow down, warm up first and, if you are a beginner, alternate running and walking.
How should you breathe when running to stop panting?
Slow down until you can speak in short sentences, breathe into your belly and use a step pattern such as 3:3 to calm yourself.
Do breathing trainers work?
According to a meta-analysis of 46 studies, they improve endurance performance, especially in less trained people. They are a complement, not a substitute for training.
