It may not seem like a significant thing, but breathing plays a major role during a run.

Since this bodily function is how runners supply oxygen to the body, doing it incorrectly can result in poor performance. They might feel out of breath and weak, even with the correct form. It matters to have good breathing techniques. 

So, how do you breathe when running? Here are a few tips that regular runners and athletes can follow.

Through The Nose Or Mouth?

The answer depends on the intensity of the exercise. 

In general, a slow run or a fast jog still will allow someone to breathe nasally. Healthline recommends that people should breathe through the mouth during high-intensity sprints, since it's more efficient. 

However, the best way to breathe is to inhale using the nose and exhale using the mouth. 

Breathing through the mouth alone can result in dyspnea, or hyperventilation during running. In addition, the nose has several mechanisms that help filter the air, allowing only clean air to reach the lungs. Nasal breathing also can help improve or enhance other respiratory functions.

Diaphragmatic Or Belly Breathing

There are two ways runners can breathe when running: chest and diaphragmatic breathing. 

The latter sometimes is called belly or abdominal breathing. In general, diaphragmatic breathing is the best way to breathe during a run. It's how a person can fill the entire lungs and increase oxygen intake.

Of course, running will contract the abdominal muscles during certain stages, so abdominal breathing is not always possible. In addition, this type of breathing reduces cardiac output during high-intensity runs. 

The best thing for runners is to alternate between chest and diaphragmatic breathing to maximize lung capacity without fatiguing the diaphragm.

Rhythmic Breathing

Rhythmic breathing compels runners to pay attention to their steps and breathing at the same time, making it a mindful running practice and a breathing technique. When rhythmic breathing is done correctly, a runner will have more awareness and control over their running pace and breathwork. 

There are several ways to do this technique, and it will take a bit of practice to achieve proper coordination. 

For slower paces, a runner can try inhaling every three steps and exhaling in the next three, a 3:3 ratio. 

Sprints and other high-intensity runs can use a 2:2 ratio. Inhaling every two steps and exhaling for only one can also work. 

Overall, the best rhythm is the one that feels most instinctive or natural.

Final Thoughts

Like any type of exercise, running requires proper techniques and forms to maximize its benefits to the body. 

Breathing often is neglected, but it's something runner should keep in mind. 

Follow the tips above and practice them for future running sessions. The difference made by correct breathwork will make the exercise more enjoyable and effective.