Nose breathing

[Meanmommab]

Has anyone got any tips for breathing through your nose when running? I understand it is better to do this than breathing through your mouth but can't seem to do it!

[Cmoi Graduate10]

Tbh Meanmommab if you find nose-breathing difficult, I wouldn't bother. Of course if anyone can give you tips that work for you, brilliant! But personally I'd just get on with running - if you're breathing comfortably and enjoying yourself, does it really matter whether you're breathing through your nose or your mouth?

[Meanmommab Graduate10 in reply to Cmoi]

Thanks. Just wondered if I could master it to improve my performance but as you say, long as I am running, that's what's important. 😁

[Cmoi Graduate10 in reply to Meanmommab]

See, I don't do "improving performance." I just want to have fun and challenge myself when I want to!

Also, google "nose breathing" and you'll get a load of clickbait, not sound scientific studies that prove that nose breathing is advantageous for non-elite runners.

There's a guide here: physiotherapyforbpd.org.uk/... that you might find interesting. It's from an organisation of qualified health professionals that specialises in breathing pattern disorders - physiotherapyforbpd.org.uk/ - and provides considerably more context than many of the other sites thrown up by Google.

[Meanmommab Graduate10 in reply to Cmoi]

Thanks for that.😁

[ChannelRunner2 Graduate10 in reply to Cmoi]

Thank you so much for these links, Cmoi ! Looking at the symptom list on the main page reaffirmed my suspicion: I am breathing weird... I think I have gotten into the unhealthy habit of holding my breath...

So, I am going to take away from this whole discussion on breathing: Practice the 4-4-breath pattern (see Teresa1632 's comment below) again on today's run as running is my life laboratory... (i.e., I am learning so much through running that is oh so applicable to the rest of my life!)

[Oldfloss Administrator 60minGraduate]

healthunlocked.com/couchto5...

Take a read of this..it could be helpful... it is fairly obvious, from the replies and, as @Cmoi has said.. we do what is right for us, what is comfortable and we just run

[Chinkoflight]

Hi Meanmommab,It's a great question. The whole of my childhood I faced criticism for not breathing through my nose! A sort of Victorian idea of "being proper". I was also asthmatic, lived in a smokey damp house etc. It became a thing....

I also think it was the key to my poor ability at anything involving running more than 20 yards. I've never not admired runners and athletes but thought it just impossible for me.

But a change of location seven years ago after 63 years of repeat prescriptions and inhalers the asthma stopped! And with it came an ability to breath through my nose at rest. But not running!

I then started C25K 9 months ago thinking it would be a fail and surprised myself and have been surprising myself ever since. I do breath through my mouth as I need to get the air into my body as quickly in and out as possible and through the mouth is the direct route with least resistance.

Because of my health journey to this point, I do find it really interesting wondering how my body works best and yes, can I improve things.

Like you I do think about my breathing, my legacy lung issues. I think it may be ultimately limiting my progress But it's not stopping the enjoyment of being able to run.

I think breathing is possibly the most important metric if running is part of your health journey, hence being on Health Unlocked. The constant advice of being able to maintain a conversation is still the best advice. Not only is this the enabling factor to run for longer it is also linked to your heart rate and the changeover between aerobic and anaerobic chemistry in your body. The articles you have been pointed to will I'm sure explain this in more detail.

As my running has improved from running for one minute in week 1 of C25K I ran my longest run this week, 80 minutes and 9km. At the end of this run I was still breathing comfortably. Breathing was no longer a limitation to distance or time running.

There are many things to think about while running. Spending too much time considering breathing is probably of less importance than maintaining posture, the surface ahead, and generally taking in your surroundings. I say this because you want to be relaxed and anxiety about breathing is a sure fire way to become tense.

BUT in summer it does help occasionally to breath through the nose, especially if you can't avoid the cloud of mossies ahead!🤣

Thanks for posting a great question, I hope my meanderings if not directly helpful, give another perspective.

[Meanmommab Graduate10 in reply to Chinkoflight]

Thanks. I think I will be the same - without the health issues.

[Chinkoflight in reply to Meanmommab]

I pressed send accidentally and continued to edit my response, as it was a bit mid thought at the unwitting send! Have a good day.

[alpacagirl 60minGraduate in reply to Chinkoflight]

My asthma also gives me a slightly stuffy nose so anything above normal walking pace means I have to mouth breathe. I suppose your body loses more moisture when mouth breathing but will pull in more oxygen.

[Meanmommab Graduate10]

Think we have all been there!😁

[alpacagirl 60minGraduate]

No way can I breath through my nose when running😅

[Meanmommab Graduate10 in reply to alpacagirl]

Not just me then!😁

[alpacagirl 60minGraduate]

I did try when doing couch to 5k because Laura advises it - but no I really can’t 😂

[Teresa1632 Graduate10]

It does help if you can do it, especially in cold weather, as your nose will warm up the air on the in breath. Try breathing in for 4 steps, out for 4. A bit clunky to start with though.Nose breathing can be a proxy for "running at a conversational pace". If you're running solo, try and say a couple of sentences out loud. Or sing! If you can't manage that, it usually means you need to slow down. Have fun with trying! Happy running!

[Liono in reply to Teresa1632]

This is far more eloquently put, but I was about to say the same thing! I find it really helpful as an indicator of pace/effort and if I'm struggling with the 4-count on the flat then I know I'm going too fast. We're all different though and things like lung capacity will come into play. But for me, the regular rhythm is very helpful.

[Comaltdel]

hi. If this is a subject that interests you then have a listen to Dr Rangan Chattergee’s podcasts that feature James Nestor. James has also written a very interesting book called “Breathe” that’s highly researched and a fascinating read. Then decide for yourself. Enjoy your running and of course your breathing! 😉

[Meanmommab Graduate10 in reply to Comaltdel]

Thanks for that. Will look out for the book.

[Niteflite Graduate10]

I managed to nose breath for the first time yesterday! I was doing a slow run to keep my heart rate down. I must say it felt good and very relaxing. I doubt I could do it when running faster but I will try.

[Blackberrypie Graduate10]

I find nose breathing is a good guide to my easy pace - if I can't nose breathe I'm probably running too fast for an easy run. For faster runs I use mouth as well but I consciously try to make sure it's as well rather than instead of. Cold weather isn't a good time to start though, more likely to snuffle!

[Boogla in reply to Blackberrypie]

a dab of sesame oil not the cooking kind! Or Coconut oil in your nostrils is great to stop that cold chill!!

[Archerygoddess 60minGraduate]

Tried it, can't do it. I've always been fairly snotty 😂 so my nose runs or snuffles and it's just not nice. It does mean that my mouth gets dry more quickly though, so I'd love to be able to

[Boogla in reply to Archerygoddess]

you can clear a stuffed nose with your breath! Inhale through your nose, exhale through your nose and when you are relaxed, calm at the end of the exhale pinch your nose, hold your breath and nod your head. When you get that urge to breathe, breathe and then repeat till cleared! You don’t want to be gasping for air, just be relaxed. It’s magic and works.

[Archerygoddess 60minGraduate in reply to Boogla]

I'll give it a try. If it works I'll be happy. My nose is a bit of a funny shape (I have been asked whether I broke it 😂) and so it does get quite snuffly. Thanks!

[Yesletsgo Graduate10]

Don't overstress it Meanmommab , you've managed to breathe for this long, just keep doing what you know how to do

[Meanmommab Graduate10]

😁👍

[sofaspud]

I second the suggestion to listen to James Nestor. Another guru is Patrick Mckeown - The Oxygen Advantage. I read the book last year and your post has encouraged me to revisit the book and to try the exercises in there.

[Boogla]

hi I’m a qualified breath instructor and would suggest you buy some bandage tape to put over your mouth whilst you’re at home to practise. It can seem very strange when you’re not used to it. Same with anything, practise practise practise. It’s really great when you do it, saliva in the mouth, no panting for breath, pure breath control! Good luck!

[Meanmommab Graduate10 in reply to Boogla]

Okay. Thanks!