Breathing is something we do without thinking—but when you're running, breathing efficiently becomes a critical skill. Struggling to catch your breath can slow your pace, limit endurance, and make your run feel harder than it should. The good news is that you can train yourself to breathe better while running, just like you train your muscles.

Below are science-backed tips and techniques to help you breathe easier on the run, improve performance, and stay comfortable no matter your pace or distance.

Practice Belly Breathing

Also known as diaphragmatic breathing, belly breathing is a technique where you consciously engage your diaphragm—the large muscle below your lungs—to draw in deeper, fuller breaths. This helps maximize oxygen intake and reduce the shallow, chest-based breathing that can lead to fatigue and anxiety during a run.

How to do it:

Lie on your back with one hand on your chest and the other on your belly. Inhale slowly through your nose and focus on expanding your belly rather than your chest. Then exhale slowly. Once you're comfortable doing this lying down, practice it standing, walking, and eventually while running.

Why it matters:

Belly breathing increases how much oxygen is delivered to your muscles with each breath. It also helps clear carbon dioxide out of your body.1 Belly breathing can help you run farther and more efficiently, increase your core stability, and improve your running performance.

Breathe Rhythmically

Rhythmic breathing involves synchronizing your breathing pattern with your steps. This technique helps distribute the impact of running more evenly between both sides of the body and improves oxygen efficiency.

Common patterns include:

3:2 breathing pattern (inhale for 3 steps, exhale for 2): Often used for moderate paces.

2:2 pattern: Common during tempo runs.

2:1 or 1:1 pattern: Typically used during high-intensity intervals.

According to running coach Budd Coates, author of Running on Air, rhythmic breathing can reduce stress on the diaphragm and even help prevent side stitches.

Know When to Use Nose vs. Mouth Breathing

Runners are discussing whether it's better to breathe through the nose or the mouth. The quick answer is: it varies based on how fast you're running.

Nose breathing is good for warm-ups, cool-downs, and easy runs. It helps clean and warm the air, making it easier on your lungs.

Mouth breathing is needed during intense exercise when your body needs more oxygen than your nose can provide.

Some athletes practice breathing through their noses to improve their endurance and get used to carbon dioxide. However, for most runners, switching to breathing through the mouth during tough workouts is normal and often recommended.

Breathing Exercises to Improve Your Running

It's helpful to practice breathing exercises outside your running sessions to learn the proper technique and strengthen your diaphragm muscle. You can also use some breathing exercises as a warm-up before your workouts.

Belly Breathing

To learn belly breathing, practice in a resting position before you try to do it while running. Follow these steps:

1. Lie on your back.
2. Place one hand on your chest and the other on your belly.
3. Breathe in through your nose, filling your belly with air. The hand on your chest should not move, but the one on your belly should rise as you breathe.
4. Slowly breathe out with puckered lips—like you're blowing out a candle.

Once you can comfortably belly breathe lying down, try it in a seated position, then progress to standing, walking, and ultimately, running.

Mini Breath Holds

Mini breath holds are a simple exercise that makes your diaphragm stronger. When you hold your breath, you feel a strong need to breathe, which makes your diaphragm work harder and become stronger.

Perform this exercise while you are relaxed or as a warm-up before running.

Hold your breath until you feel a good urge to breathe, which is called air hunger. Then start breathing again, but do it calmly.

Breathe through your nose for 2–3 minutes, and then hold your breath again.

Repeat this process for 3–5 times.

Short breath holds might cause mild headaches or make you feel lightheaded. If you have any health issues, especially with your heart or lungs, please talk to a healthcare provider before trying these exercises.

Pursed Lip Breathing

Breathe in through your nose, then breathe out slowly through closed lips like you're blowing out a candle. This helps you breathe more slowly, get more oxygen, and is great for recovery runs or for runners with asthma.

A 2020 study in the American Journal of Respiratory and Critical Care Medicine showed that pursed lip breathing can help reduce shortness of breath and improve ventilation efficiency in athletes and patients with respiratory challenges.

Rhythmic Breathing

Try integrating rhythmic breathing patterns during your warm-ups or cooldowns. Start with a 3:3 pattern and gradually shift to 2:2 or 2:1 as intensity increases. Practicing outside of a full run can help the rhythm feel natural once you’re at race pace.

How to Breathe for Different Intensities

Easy runs: Try breathing through your nose during easy runs. This helps you breathe slower and take more steps with each breath.

Tempo runs: For tempo runs, practice a steady breathing pattern to match your pace.

Sprinting or running uphill: When you sprint or run uphill, you may need to breathe through your mouth to get the oxygen your muscles need.

To better manage your breathing and effort across different intensities, using a heart rate monitor like the Coospo Heart Rate Monitor can help. By keeping track of your heart rate zones in real-time, you’ll know exactly which training intensity you're in—whether it's easy aerobic, threshold, or high-intensity work. This makes it much easier to pair your breathing strategy with your effort level and improve overall efficiency.

Common Breathing Mistakes to Avoid

Even experienced runners can fall into inefficient breathing patterns. Here are a few common pitfalls:

• Shallow Chest Breathing: Only using the upper chest limits oxygen intake and can lead to fatigue. Focus on breathing from the diaphragm for deeper, fuller breaths.
• Holding Your Breath: This can occur during hill climbs or sprints when concentrating too hard. Consciously exhale to stay relaxed and avoid carbon dioxide buildup.
• Asymmetrical Breathing: Consistently starting your exhale on the same foot can cause imbalance and strain. Practice rhythmic breathing to distribute impact evenly.
• Ignoring Signals of Distress: Signs such as gasping, dizziness, or wheezing indicate it's time to slow down or stop. Breathing should feel effortful but not panicked.

When Should You Get Professional Advice?

Breathing problems during running are common, but in some cases, they may indicate an underlying issue that requires medical attention. You should talk to a healthcare provider or a sports respiratory specialist if you experience:

Persistent shortness of breath even at low intensity

Wheezing or tightness in the chest

Unusual fatigue not explained by training

Frequent coughing during or after running

An evaluation might include spirometry, VO₂ max testing, or other breathing assessments. The earlier you address these problems, the better your chances of improving both comfort and performance.