Mastering your breathing technique when running can help you relax and move more fluently. The aim isn't to breathe too deeply or too lightly. It's better to find a comfortable rhythm that lets you keep your running pace steady. In general, runners should breathe at a rate at which they can't hear their own breathing. Loud breaths mean you're working too hard or breathing too forcefully.
Inhalation
A popular myth about breathing while running is that you should breathe in through the nose. While this technique may help to improve your stamina, it's not the most effective way to get oxygen into your body. Instead, when running you should breathe in and exhale using your mouth. This both increases the amount of air into the lungs and helps keep your face muscles relaxed, according to Mindy Solkin at MarathonGuide.com.
Rhythm
Erratic breathing leads to an erratic running style. Most pro runners breathe in the so-called "2-2" rhythm, according to fitness expert Brian Mac. The rhythm works so that you inhale for two strides, then exhale during the following two strides. You may find that your body better suits a 3-3 or even 4-4 rhythm, however, though the latter is uncommon. During the end of a race you may want to reduce your exhalation speed to just one step while pushing for the finish line.
Positive End-expiratory Pressure
Positive end-expiratory pressure -- or PEEP -- can give you a slight increase in oxygen intake when breathing, according to SportsMedWeb from Rice University. PEEP occurs when you puff your cheeks or tighten your lips when exhaling. This makes it a little more difficult for the air to escape. The pressure keeps the tiny sacks in your lungs that absorb oxygen inflated for longer, allowing you to make more use of each breath. This technique only applies when you're pushing yourself a little harder, such as running up a steep hill.
Belly Breathing
Breathing in using your diaphragm and the muscles in your abdomen draws more air into your lungs. Many amateur runners breathe using their chest muscles, which brings air into the top of the lungs. You will know if you're belly breathing because your stomach will expand as you breathe in. Mindy Solkin suggests practicing this type of breathing by laying back on the floor with your hand on your stomach. When you breathe in your hand should rise and fall back down when you exhale.
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