9 Tricks for How to Breathe Effectively While Enjoying a Run

The air around us may be 21% oxygen, but we only use about 5% every time we breathe in or out. Capturing as much of that pure oxygen is crucial while running. You want your body to work like a well-oiled machine so you can find the rhythm that ensures a long and rewarding workout.

Here are some more effective strategies for learning how to breathe correctly, whether at the local track, on mountain trails, or indoors on your custom running pad. 

Any time you put additional stress on your body, you need more air. Oxygen flows into your bloodstream and supplies cells with more power. The same is true for every organ we rely upon for proper bodily function.

Without the training to back up your breathing, you run the risk of not getting the “full amount” of oxygen necessary to remain healthy. That is why you hear about friends or family members passing out when they try to run too far too quickly.

The best way to reduce the risk of accidental muscle damage or feeling overwhelmed by exertion is to slowly and carefully improve your running routine over time. The consistency of this activity will naturally lead to a better VO2 capacity where you take in more oxygen than you need, so your system works effectively. 

Whenever you ask a friend to breathe in, watch their shoulders. Somewhere between being an infant to an adult, we relearn how to breathe in ways that are not particularly effective. Breathing from your belly using the diaphragm helps your body relax and improves muscle function. It sends oxygen into your body and releases gas waste to reduce blood pressure and heart rate.

A quick tutorial on this method is to:

• Breathe in through your nose.
• Let the oxygen fill your belly to expand instead of raise.
• Breathe out through your mouth.
• Relax your shoulders and neck.

Some musicians will use tricks like lying flat on the back and putting a lightweight book on the belly button. When the breath is naturally taken, the book rises as you push out your belly. This may take time to perfect, but it is worth the effort. 

The question of how to breathe on running is always debated. People wonder if the nose or mouth is better, but the real answer is both.

You want an efficient exchange of oxygen for carbon dioxide. That means combining nose and mouth breathing so you breathe in oxygen and out carbon dioxide. This transference ensures you get the necessary oxygen to support your body while expelling unwanted carbon dioxide. 

Every elite runner uses a rhythm. You may have heard of the “2-2” rhythm, where you take two steps for every breath you take. Another is the 3:2 pattern, with similar results.

The goal is to coordinate your breathing with the steps you are moving forward so you can sustain a steady breathing rate the longer you run. Synchronization will minimize fatigue, but remember that everyone is different. What works for you may be different than what works for someone else. 

Just like you want to train your arms to lift more weight, you need to work on the muscles used for breathing. Diaphragmatic breathing, breath-holding drills, and exercises like Yoga all help boost lung capacity. You may want to consider resistance training and ab workouts so the underlying diaphragm and supportive muscles are working efficiently.

Singing is another good way to boost your breathing muscle capacity. Joining a local chorus, barbershop group, a cappella club, or even popping on your favorite Spotify playlist for the long commute home can help.

Power breathing is frequently used by sprinters and athletes to boost oxygen intake. The idea is to prepare for a sprint by taking quick, deep breaths through your mouth and then focusing on exhaling them forcefully.

When used properly, this technique boosts your muscles with much-needed oxygen so you can push harder for shorter distances. 

Go watch the Olympics, and you’ll see runners with faces that jiggle like crazy while they run. Relaxing everything while you breathe in fully promotes proper lung expansion. Relax your entire upper body, and over time, you’ll feel more breath coming in. That deeper efficiency is how you can quickly expand your ability to breathe under physical stress. 

Breathing in is not the only function. You also are exhaling gas you do not need. If you do not exhale carbon dioxide effectively, you end up with a buildup that will make you feel more winded. Having the chance to fully exhale stale air will create more space for fresh oxygen, making you feel lighter and more energized as you run. 

Running helps prevent cognitive decline. It sparks new brain cell growth and improves your ability to recall information or switch from task to task. Not to mention, running consistently will elevate your mood so people are happier to hang out more often.

Sometimes, that euphoric feeling you get while running (called runner’s high) provides you with a chemically induced state of happiness. Regardless of the outcome, you want to maintain a calm and relaxed mindset. Focus on the journey and ensure your body moves without pain or resistance. That will help you cultivate a clearer, calmer mind. 

As you run, push yourself by trying to take a few extra breaths per step. Increasing this ratio helps to condition your body to use oxygen as efficiently as possible. Plus, it means you maintain a slower, more relaxed pace to enjoy the world around you as you hit your afternoon exercise goals.