How to breathe when running
Learning to control your breathing when you’re running is a game changer. It’s something most beginner runners struggle with because there’s a lot to learn and you’ll feel like you’re trying to survive the cardio!
But there are some techniques you can try to breathe properly when you’re running. If you can implement one of them as you’re running, you’ll feel in far more control of your run.
Tiktok video demo of how to breathe
I was getting questions from new runners about breathing techniques, so I posted a Tiktok video showing my followers. I was mid run, and provide an example of rhythmic breathing (see below) with some simple pointers as to how to do it themselves.
@misskatieruns Go to tip for breathing when running. Out of breath struggling when you’re running? This is my breathing technique. Turn the sound on and you can hear me out of breath in the first few seconds and then 6 seconds in you can hear breathing in and out. I inhale two sharp breaths in as I take two steps / strides and then two exhale breaths as I take another two. Can you hear it? Follow if you find this helpful – and save it for your next run #breathingtechniques #howtobreathewhilerunning #runningtips #breathing #newrunner
My breathing technique: rhythmic breathing
I do ‘mouth’ breathing, which sounds silly, but some runners prefer inhaling through their nose. You have to find what feels comfortable and safe for you. But mouth breathing is essentially 2 sharp inhales with your mouth slightly open, and then 2 exhales in the same way. If you’re getting ready to breathe for a hill, you’ll want to prepare your lungs a bit more. You need more oxygen so you don’t reach half way up and gasp for air.
How do you breathe in sync with your body running?
As you take your 2 inhales, take your 2 strides, and then as you exhale twice, take the next two steps. It sounds complicated to practice it. But once you start feeling how good breathing should feel, it will become natural.
Why do I do rhythmic breathing?
It helps me get more air in!
FAQs about breathing when running
What is Diaphragmatic breathing?
Diaphragmatic breathing is when you breath really deeply, from a bit lower down into your stomach. So it’s the idea that you’re trying to take really deep breaths instead of short shallow ones. If you’re very new to running, this technique can be helpful if you’re new to any form of cardio too. But if you’ve been running a few weeks, are doing couch to 5k, the short sharp inhales might work fine; like they do for me.
What’s nasal breathing?
As the name suggests, nasal breathing is all about breathing through your nose. It’s thought to help regulate your temperature more, and help keep your stress levels low. It’s why it’s often used in yoga sessions because it’s about keep your mind and body in a calm relaxed state.
Written by Katie McDonald, 13th July 2025
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