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Think of breathing as a gear shift. You don’t drive in first gear on the freeway, and you don’t need sixth gear to cruise around the block. The best breathing method is the one that matches the intensity you’re doing right now.
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There's so much advice floating around about how to breathe when you run – nose only, mouth only, deep and slow, sharp and fast – that it can start to feel like another thing you're supposed to master. The irony is that breathing is the most natural thing we do… until running makes it feel not-so-natural. If you've ever found yourself thinking, "Am I breathing wrong?", you're not alone.
Most of us were never actually taught how to breathe for sport or practise breathing techniques while running. We just figure it out by feel, through trial and error. And honestly, that's not a bad thing – breathing should be largely automatic. You don't need to be analysing every inhale on a run. But there are a few simple principles that can make breathing feel smoother across different sessions, especially when you're balancing easy mileage and harder training in the same week.
Think of breathing as a gear shift. You don't drive in first gear on the freeway, and you don't need sixth gear to cruise around the block. The best breathing method is the one that matches the intensity you're doing right now. With that in mind, let's break it down without making it complicated.
Mouth breathing
Mouth breathing is your go-to for high-intensity running – intervals, hills, fartlek, racing, or anything where you're pushing into discomfort. The reason is simple: your mouth lets you move more air, faster. When effort ramps up, the body needs oxygen quickly and needs to offload carbon dioxide just as quickly. Mouth breathing gives you a big, low-resistance airway to make that happen.
If you've ever tried to stay nose-only during a hard rep and felt like you were breathing through a straw, that's not you doing it "wrong". That's your body telling you the intensity has crossed into a zone where mouth breathing is more efficient. It's basically an automatic upgrade to meet demand. Thinking of it that way can take the pressure off.
It's also worth saying this plainly: switching to mouth breathing doesn't mean you're unfit. It means you're working hard. Most runners (elite or beginner) breathe through their mouth at higher intensities, or use a mix, because it's the smartest way to meet the moment. Let it happen, and focus your energy on the session itself.
Nasal breathing
Nasal breathing shines during easy runs, warm-ups, cool-downs, and recovery sessions. Breathing through your nose adds natural resistance, which tends to slow the breathing rate a little and encourage deeper, diaphragm-driven breaths instead of shallow chest breaths. Many runners notice it helps them stay relaxed and steady, especially at conversational paces.
There are also a few built-in advantages of the nose that runners like in the real world. Your nasal passages filter dust and allergens, warm cold air, and humidify dry air before it hits the lungs. If you run in winter or in dry wind, you'll understand why that matters. On top of that, some research suggests nasal breathing can slightly lower heart rate during low-intensity exercise, which lines up with what many runners feel: nose breathing can make easy running feel more controlled.
If you're practising it, a simple cue is to let your shoulders drop, keep your jaw loose, and open the chest gently. People often tense the upper body when they're trying something new, and that tension can make breathing feel harder than it should. Relaxation gives your lungs space to do their thing.
And if your nose blocks up, you've got asthma, allergies, a deviated septum, or it just feels awful – don't force it. Nasal breathing is a tool, not a rule. The goal is better running, not a self-imposed struggle.
Training your breathing (if you want to)
Just like you train your legs, you can train your breathing habits, but take the same approach you'd take with running itself: gradual exposure, not all-or-nothing. On easy runs, try nasal breathing for short chunks and see how it feels. If it's OK, extend the time. If it gets uncomfortable, slow down or switch to a nose-in / mouth-out pattern. That option still gives you some of the steadying effect of nasal breathing while letting you exhale more freely, which is a simple way to practise how to control breathing when running.
You can also get a feel for nasal breathing off the run. Five to ten minutes while walking or sitting is plenty. A simple rhythm is inhaling for roughly four seconds and exhaling for six seconds. If you play with gentle breath holds after an exhale, keep them light and stop if you feel light-headed. Evidence on CO₂-tolerance drills for runners is still emerging, so treat breath-hold work as optional experimentation, not something you need to do – especially if you're focused on running recovery.
One quick diaphragm drill can help you find the right muscles. Put one hand on your stomach and one on your chest, then breathe so the stomach hand rises more than the chest hand. That's your diaphragm doing the heavy lifting. The more comfortable you are breathing low and wide through the belly and ribs, the easier it is to stay calm when you run.
A quick note on breathing rhythm
You don't need to obsess over breathing patterns, but some runners like a simple rhythm to keep things smooth. If you're easy running, a "three-three" rhythm (three steps inhale, three steps exhale) can feel calm and controlled. If you're running steady or moderate, a "two-two" rhythm often happens naturally. On very hard efforts, your rhythm will speed up again, and that's fine.
The key is to see rhythm as a gentle guide, not a rulebook. If patterns stress you out, ignore them. If they help you stay even and relaxed, use them. Your breathing doesn't have to be perfect to be effective.
What the research says
A study on 107 physically active college students compared three breathing styles: nasal-in/nasal-out (NN), nasal-in/mouth-out (NM), and mouth-in/mouth-out (MM). They found no meaningful differences in muscular endurance between groups. Heart rate was slightly lower in the nasal-breathing group, particularly among male participants.
So no, changing how you breathe won't suddenly take 15 minutes off your marathon time. What it can do is improve the quality of your easy running and help recovery feel smoother. If nasal breathing guides you to keep easy days genuinely easy, that supports consistency. And consistency is the thing that actually changes fitness over weeks and months and builds running stamina.
What to try in your week
Here's a simple way to apply this without thinking too hard about it. On recovery days or easy runs, experiment with nasal breathing as a pacing tool. If you can stay nose-only comfortably, you're probably in the right easy zone. If it feels strained, slow down or allow a mouth exhale. Over time, many runners find their nose-only pace gradually gets quicker, which is a nice little sign your aerobic base is improving.
On workout days, don't fight mouth breathing. Let your body do what it needs to do. If you want a cue to reduce panic-breathing, try keeping the exhale long and loose. A calmer exhale tends to calm the whole system, and that can help you stay more controlled when the session gets spicy.
On long runs, you'll likely drift between methods depending on terrain, fatigue and pace. That's normal. A bit of nasal breathing early can help you stay patient and keep the effort honest. A mix later is just your body being smart about what it needs.
The bottom line
There's no single "right" way to breathe while running. Think of breathing as matching a method to the moment. Mouth breathing is built for intensity, and nasal breathing is brilliant for endurance and recovery. A mix is completely normal – and often ideal.
Try it across different paces, notice what your body responds to, and keep what makes your running feel better. If breathing feels easier, running feels better. Simple as that.
Looking for expert advice and running tips? Check out rebel RUN and level up your running game.
Disclaimer
The information provided in this article is of a general nature only and is not intended to replace professional medical, health, or fitness advice. It does not take into account your individual objectives, physical condition, medical history, or needs. Before acting on any of the guidance or recommendations provided, you should consider whether it is appropriate for you in light of your personal circumstances. You should always seek the advice of a qualified healthcare professional (such as a physiotherapist, podiatrist, dietitian, or medical doctor) before starting, changing, or relying on any exercise, training, or nutrition program. Rebel Sport accepts no liability for any loss, injury, or damage suffered by any person relying on the information provided.
References
- Lörinczi, F., Vanderka, M., Lörincziová, D., & Kushkestani, M. (2024). Nose versus mouth breathing: Acute effects of different breathing regimens on muscular endurance and physiological variables. BMC Sports Science, Medicine and Rehabilitation, 16, 42.
- Dallam, G. M., & Kies, B. (2020). The effect of nasal breathing versus oral and oronasal breathing during exercise: A review. Journal of Sports Research, 7(3), 1–12.
- Kilding, A. E., Brown, S., & McConnell, A. K. (2022). Respiratory muscle training and breathing strategies in endurance athletes: Current evidence and practical considerations. Frontiers in Physiology, 13, 895447.
