Nose breathing

[NorwegianWood]

I'm interested in reports from runners on how they have adapted to nose breathing while running. I've discovered I'm a mouth breather and am only just now reading about its negative effects. The positive effect I'm now focused on is the extra oxygen the body receives when nose breathing. Seems counter intuitive, I know. I have been at the 12 week mark for some time and still find running exhausting, which surprised me as I used to be a runner. The evidence seems to suggest that we work on nose breathing over six weeks to change to mouth breathing, but it's not easy.

[Birra1 Graduate]

Hi, I am a new runner only on week 7. I am breathing through the nose and out through the mouth ok as long as I stay concentrated. I breath in on four steps and out on four steps. Sometimes I get out of zinc, but feel much better when I get back into that pace. The four steps regime may have to do with my slow running, I don't know. I did find it challenging at the beginning as I am quite an avid swimmer and the breathing technique is completely different. Good luck in finding what feels right for you.

[IannodaTruffe Mentor]

Maximise your oxygen intake and don't get too hung up on how you do it.

[Hidden]

I’m now a mouth breather 4 steps in 4 steps out. I started with nose and mouth but just got all confused, It put me off my pace as I was continually thinking of my breathing. Now I just do what I feel comfortable with.

[Madge50 Graduate]

I just run......and breath how it comes naturally and most comfortable....your body knows what’s best......too much to think about I reckon,.......I’d fall over if I tried to think of much else.....😂Mx

[Instructor57 Graduate]

Personally, I breathe through mouth and nose together when running , I find nose breathing to restrictive when running .If I'm slobbed out on the couch watching TV then nose is fine and mouth can be used for inserting pizza 🤣

[Jools2020 Graduate in reply to Instructor57]

😂 You make a valid point!

[Hedgehogs123 Graduate in reply to Instructor57]

🤣🤣🤣🍕🍕

[BrokeyNotSoBusted Graduate]

I think most just go with what's most comfortable to do and over thinking it just makes it more difficult - same with diaphragmatic (belly) breathing to chest breathing.

I find it's relative to the intensity and conditions of the run. On a calm day, running slow I tend to breathe in through nose and out of mouth which seems to help me settle my pace early on. If it's windy then all my breathing is with mouth.

[Liono Graduate in reply to BrokeyNotSoBusted]

I'm exactly the same - in nose/out mouth if I'm relaxed and at a nice slow pace but in mouth/out mouth if I'm going up a hill or fighting the wind!

[nowster Graduate]

I really don't think about it. I just do what feels natural at the time.

Also, I naturally do belly breathing anyway and have done for years, so don't have to think about that either!

[Cmoi Graduate]

If it works for you NorwegianWood , great. I just go with what feels natural and comfortable.

[Yesletsgo Administrator Graduate]

I don't really think about whether I'm mouth or nose breathing. Lots of things seem to shrink my nasal passages - dust, cold etc - so I just make sure my breathing is rhythmic and timed to my pace, 4 in and 4 out. If my heart rate speeds up I slow my pace and belly breathe until it's back where I want it to be.As IannodaTruffe says above, (to paraphrase him if I may) just breathe!

[Chinkoflight]

I'll take happy to be breathing. But I breath through the mouth, just couldn't get enough of the oxygen in otherwise and would grind to a halt. Floating boats.....

[Hedgehogs123 Graduate]

I don't really think about it now, I used to and it used to drive me mad. Funny thought as months ago I read that breathing through your mouth helped as you maximise the amount of oxygen you take in which helps your muscles! I think the best solution is, find what works and stick with it!😃🏃‍♀️

[NorwegianWood Graduate]

Thanks, all. I'll stick at it and see where I end up. I'm guessing I'll mix it up a bit to keep running. If I can't get enough O2 then I stop running.

[Katnap Graduate in reply to NorwegianWood]

Nose breathing runs are a means to running at an aerobic to easy pace... Basically you have to run slowly.If you want to follow the 80/20 rule where 80% of your training runs are easy and 20% fast, introducing nose breathing runs will help you stay slow on your slow training runs.

Good luck with your training!

🐱 Katnap 🐱