Running Breathing Techniques: A Beginner's Guide to Nasal Breathing and Combined Mouth-Nose Breathing

Introduction

“Should I breathe through my nose or mouth when running?” This is a question every running beginner asks. There are various opinions online—some say pure nasal breathing is the only healthy way, others say use your nose at low intensity and your mouth at high intensity, and some say you don’t need to think about breathing at all—you’ll naturally figure it out with time.

The truth is more complex: there’s no one-size-fits-all answer, but science-based guidelines can help you find the method that works best for you.

The Physiological Basis of Breathing

Understanding how breathing works helps explain why certain methods are more effective:

• The diaphragm is the primary breathing muscle: When breathing deeply, you should feel your abdomen, not your chest, expand
• CO2 levels drive the urge to breathe: When you feel “out of breath,” it’s mainly due to rising CO2 in the blood, not a lack of O2
• Ventilation volume doesn’t equal breathing efficiency: Shallow, rapid breathing (chest breathing) is less efficient than deep, slow breathing (abdominal breathing)

The Advantages and Limitations of Nasal Breathing

Advantages of Nasal Breathing

• Filters and humidifies air: The cilia and mucous membranes in the nasal passages filter dust and warm cold air—especially important on days with severe air pollution in Taiwan
• Nitric oxide (NO) production: The sinuses release small amounts of nitric oxide, which helps dilate the bronchi and improve oxygen absorption efficiency
• Reduces the risk of hyperventilation: The airflow restriction of nasal breathing naturally prevents the excessively low CO2 levels (dizziness, tingling in the extremities) caused by breathing too rapidly

Limitations of Nasal Breathing

• Limited airflow: During high-intensity exercise, nasal breathing cannot provide sufficient airflow
• Harder to maintain in Taiwan’s hot, humid weather: In high heat and humidity, pure nasal breathing leads to a feeling of suffocation more quickly
• Completely unusable when congested: Many people in Taiwan suffer from allergic rhinitis and experience nasal congestion in the morning or during cold weather

Intensity and Breathing Method Correspondence

Beginner Practice: 3-Week Breathing Training Plan

Week 1: Building Abdominal Breathing

Practice abdominal breathing while walking:

• Your abdomen expands outward on the inhale (not your chest)
• Your abdomen contracts on the exhale
• Practice for 5 minutes daily; you can practice lying down before bed

This is the foundation—don’t skip this step.

Week 2: Getting Started with Rhythmic Breathing

Try a 2:2 rhythm (inhale for 2 steps, exhale for 2 steps) during easy runs:

• It doesn’t need to be executed perfectly; just start consciously feeling the rhythm
• If you feel tense, immediately return to natural breathing
• Only practice for the first 5 minutes of each run; breathe naturally for the rest

Week 3: Trying Nasal Breathing

Attempt pure nasal breathing during your easiest running segments:

• The pace must be genuinely easy (at a level where you can chat comfortably)
• Start by trying it for just 2 to 3 minutes
• Switch back to mouth breathing immediately if you feel uncomfortable

Common Running Breathing Questions

What to Do About Side Stitches While Running?

The exact cause of side stitches (sharp pain on the side of the abdomen) is still debated, but the most widely accepted theory is diaphragm spasm. Prevention and relief methods:

• Avoid eating heavily within 2 hours before starting
• When you feel a stitch, land on the same-side foot as you exhale (for a right-side stitch, land on your right foot as you exhale)
• Press on the painful spot with your hand while bending forward and taking deep breaths
• If the pain persists for more than 10 minutes, stop running

What to Do About Morning Nasal Congestion When Running?

Allergic rhinitis is prevalent in Taiwan, especially on cold winter mornings:

• Applying a hot towel to your nose for 10 minutes before heading out can help clear it
• Running in the evening generally causes fewer nasal congestion issues than running in the morning
• Don’t force nasal breathing practice when you’re congested

Practical Tips

• Consciously “fully exhale” while running: Most people focus only on inhaling, but fully expelling stale air allows more fresh air to enter. Gently draw your lower abdomen in as you exhale.
• Slow down, and your breathing will naturally smooth out: 90% of breathing problems are caused by running too fast.
• On days with severe PM2.5 in Taiwan: Replace nasal breathing with mouth breathing and wear a protective mask (though this will affect the running experience); or opt for an indoor treadmill.

Conclusion

Improving your breathing technique isn’t something that happens overnight—it takes weeks of deliberate practice. But once you find your own rhythm, running will transform from “painful gasping” into “effortless rhythm.” Start by slowing down, and let your breathing lead you to find your own pace.

Related Reading

• Running Breathing Rhythms: Scientific Research on Nasal vs. Mouth Breathing
• Running Breathing Techniques: Differences Between Rhythmic Breathing and Nasal Breathing
• Running Breathing Methods: Rhythmic Breathing, Mouth vs. Nose Use, and Side Stitches
• The Complete Guide to Running Breathing: Abdominal Breathing, Rhythmic Breathing, and Breathing Strategies at Different Intensities