How To Breathe While Jogging

When it comes to jogging, one of the most important aspects that often gets overlooked is proper breathing technique. As a runner myself, I can attest to the fact that mastering the art of breathing while jogging can greatly enhance your running experience and overall performance. In this article, I will share with you some insights and tips on how to breathe effectively while jogging.

The Importance of Proper Breathing

First and foremost, it’s essential to understand why paying attention to your breathing is crucial during jogging. Efficient breathing not only helps supply oxygen to your muscles, but it also aids in removing waste products, such as carbon dioxide. It can enhance your running efficiency, reduce fatigue, and prevent side stitches.

Nasal Breathing vs. Mouth Breathing

One common debate among runners is whether to breathe through the nose or the mouth. While both methods have their benefits, it ultimately comes down to personal preference and comfort. Some runners find that nasal breathing helps to filter the air and regulate their breath, while others prefer mouth breathing to take in more oxygen.

Personally, I have found that a combination of both methods works best for me. I start by inhaling through my nose, focusing on filling my lungs with air, and then exhaling through my mouth. This allows me to control my breath and ensure I’m getting enough oxygen.

Deep Belly Breathing

Another technique that I highly recommend is deep belly breathing. This involves breathing deep into your diaphragm, rather than shallow chest breathing. To practice this, place one hand on your chest and the other on your belly. As you inhale, feel your belly rise, and as you exhale, feel it fall. This technique helps to fully oxygenate your body and engage your core muscles, providing stability and support while running.

Rhythmic Breathing

Creating a rhythm with your breath can also be beneficial while jogging. Rhythmic breathing involves coordinating your breathing pattern with your stride, usually by taking more breaths on one side than the other. For example, you might inhale for three strides and exhale for two strides. This helps to establish a steady flow of oxygen and can help you maintain a consistent pace.

Listen to Your Body

While these techniques are helpful, it’s important to listen to your body and adjust your breathing as needed. Each runner is unique, and what works for one person may not work for another. Pay attention to your breath rate, depth, and any discomfort you may feel. If you find yourself gasping for air or feeling lightheaded, slow down your pace and take deep breaths until you find your rhythm again.


Breathing may seem like a natural and instinctive action, but when it comes to jogging, it’s worth putting some thought and practice into it. Applying proper breathing techniques can make a significant difference in your running performance and overall enjoyment. Experiment with different methods, listen to your body, and find what works best for you. Remember, running is not just about the distance you cover, but also how you breathe while doing it.