How To Get Better At Breathing While Running

When it comes to improving your running performance, there are several factors to consider, including your breathing technique. Proper breathing not only helps you run more efficiently but also prevents fatigue and enhances your overall running experience. In this article, I will share my personal tips and techniques on how to get better at breathing while running.

The Importance of Breathing

Before diving into the specifics of breathing techniques, let’s understand why breathing is so crucial for runners. When you run, your muscles need a constant supply of oxygen to generate energy and keep them moving. Inefficient breathing can restrict oxygen intake and lead to fatigue, muscle cramps, and decreased performance. By learning how to optimize your breathing, you can improve your endurance and run more effortlessly.

1. Focus on Your Breathing Rhythm

One of the fundamental aspects of improving your breathing while running is establishing a consistent rhythm. Aim to breathe in a pattern that allows for a balance between inhales and exhales. A common technique is the 2:2 rhythm, where you inhale for two steps and exhale for two steps. Experiment with different patterns to find what works best for you.

Personally, I find that syncing my breath with my foot strikes helps me maintain a steady rhythm. This synchronization keeps me focused and prevents me from shallow breathing or holding my breath unintentionally.

2. Practice Deep Belly Breathing

Deep belly breathing, also known as diaphragmatic breathing, is a technique that maximizes oxygen intake and promotes relaxation during running. Instead of shallow chest breathing, which limits the amount of air you can take in, deep belly breathing engages your diaphragm and expands your lungs fully.

To practice deep belly breathing, start by placing one hand on your chest and the other on your stomach. As you inhale, consciously expand your stomach and let it fill with air. Feel your hand on your stomach rise as your diaphragm descends. Exhale slowly, allowing your hand to fall back towards your spine. Repeat this technique while running, focusing on deep belly breaths to optimize your oxygen intake.

3. Utilize the 4-7-8 Breathing Technique

The 4-7-8 breathing technique, popularized by Dr. Andrew Weil, is a powerful breathing exercise that helps reduce stress and increase relaxation. It can be particularly beneficial during long-distance runs or intense workouts.

To practice the 4-7-8 breathing technique, start by exhaling completely. Then, inhale through your nose for a count of four. Hold your breath for a count of seven. Finally, exhale forcefully through your mouth for a count of eight. Repeat this cycle several times, focusing on slow, controlled breaths.

4. Maintain Good Posture

Proper posture plays a significant role in optimizing your breathing while running. An upright posture allows for maximum lung capacity and allows your diaphragm to move more freely.

When running, imagine a string pulling the crown of your head towards the sky. Keep your shoulders relaxed and slightly back, and engage your core muscles. This alignment will open up your chest and allow for better breathing mechanics.


Improving your breathing while running is a key aspect of becoming a better runner. By focusing on your breathing rhythm, practicing deep belly breathing, utilizing techniques like the 4-7-8 method, and maintaining good posture, you can enhance your running experience and performance.

Remember, it takes time and practice to develop these techniques, so be patient with yourself. With consistent effort and mindful breathing, you’ll soon find yourself running effortlessly and enjoying the many benefits of optimized breathing.