Breathing rhythm: I know that the app recommends... - Couch to 5K

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Breathing rhythm


I know that the app recommends the breathing rhythm to be 1,2,3,4 steps to breathe in and 1,2,3,4 to breathe out, but this doesn't fit my breathing at all. To reach this rhythm I have to hold my breath each way, my rhythm seems to be 1,2, 1,2. How am I supposed to alter this? Also, no way can I breathe in through my nose and out through my mouth, my nostrils close up on the way in, I'd pass out if I kept that up! I have to breathe in through my mouth.

10 Replies

Ignore that. Just breathe. Your breathing will sort itself out when you get to 5-8 minute runs 👌🏽

SeryaWhite in reply to Tasha99

I'm on week 8, 28 minute runs, it stays the same right through


My breathing rythm depends on where in my run I am. Sometimes in 2/2, more often it's 3/5. Just breathe. You'll be fine and as you get fitter, you'll find your breathing gets easier.


If you read the guide to the plan then you will see a reference to the breathing advice and the recommendation that you ignore it if it doesn't work for you.

Thanks. I followed the link to the Guardian article, that was interesting too. The 3-2 thing sounds more like me, I'll have to observe and see what's happening when I'm in my stride.

IannodaTruffeAdministrator in reply to SeryaWhite

I just did what came naturally. A couple of years later I realised that my breathing had evolved to be almost exactly as described in the app and podcasts.

Also, foam rollers. I tried one a while ago, tried it several times. No way I can self inflict that much pain, it was like a blunt butter knife being stabbed into my legs! I gave it to a charity shop


I do the 4 in, but only 2-3 out. Just breathe and you’ll find your own rhythm.

I’m also on week 8 and still don’t have any particular breathing pattern either. The suggested pattern certainly doesn’t work for me. How I breath just depends entirely on how done in I am, I just try not to worry about it too much.

People told me don’t worry about ya breathing xx it will come better eventually do Wots best for you concentrate on the run and scenery it helps you forget about ya breathing xx

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