Nose Breathing & Running

Breathing plays an integral role in running. Various techniques have been devised to accommodate runners in different events. One such technique, nose breathing, is particularly beneficial to distance runners. The technique can be accomplished a few different ways, but generally accomplishes the same thing: better aerobic capacity.

Function

Nose breathing while running is generally accomplished by closing the mouth and breathing solely through your nose. Each inhalation should expand your stomach, also known as belly breathing, and each exhalation out your nose should contract your stomach. Opening your mouth to gasp for air may indicate that you are running too fast.

Regulation

Many runners like nose breathing as a self-regulating mechanism. If they have to open their mouths to breathe, that signals a pace that is too fast to sustain nose breathing. In addition to slowing down, some runners find nose breathing to be mentally and physically relaxing. Of course, for runners who depend on speed, such as sprinters, nose breathing in this way is not the best approach.

Combination Nose Breathing

Nose breathing is also accomplished in combination with mouth breathing. This is especially useful for runners who want to reap the advantages of inhaling through the nose--one advantage includes cleaning the inhaled air--while simultaneously being able to quicken their pace. Endurance runners who depend on speed simply can't get enough oxygen by relying on nose breathing only.

Ratio

For runners who employ either strict nose breathing or combination nose-mouth breathing, ratio becomes an important part of the technique. Ratio is the number of strides you inhale through the nose, followed by the number of strides you exhale through the nose or mouth. Slow runners who employ the strict technique can rely on a 2:2 ratio--that is, inhale for two steps and exhale for two steps. Faster runners who need more oxygen can add a stride to the inhalation side of the ratio, making it 3:2.

Considerations

Nose breathing is not a natural technique for most runners, and consequently can result in tight facial muscles. If you begin to suffer from this or a clenched jaw, chances are nose breathing is too stressful on the face. Opening your mouth slightly will allow these muscles to relax while still taking in the majority of oxygen through your nostrils.