The Power of Rhythmic Breathing

The Nose is for Enduring – We often treat breathing as an afterthought, but it’s the literal engine of your run. While mouth breathing is necessary for high-intensity sprints, recent thinking suggests that nasal breathing is the secret to endurance. It filters the air and helps maintain a lower heart rate. If you can’t breathe through your nose, you’re likely running at an intensity that’s too high for a "base" build.

Find Your Rhythm – Try the 3:2 pattern. Inhale for three steps, exhale for two. Why the uneven number? If you always breathe in a 2:2 rhythm, you’ll always start your exhale on the same foot. This matters because your core is least stable at the start of an exhale. By alternating (the 3:2), you distribute the impact stress across both sides of your body.

Practise at Rest – You don't need to be running to train your lungs. While you’re sitting at your desk or on the sofa, practise "belly breathing" (diaphragmatic breathing). Place a hand on your stomach and make sure it rises before your chest does. Most runners are "chest breathers," which is shallow and creates a sense of panic. Deep belly breathing is the key to oxygen efficiency.

Listen to the Signal – If you find yourself gasping for air, don't just "push through." Your breath is a signal that your output has exceeded your current oxygen capacity. Slow down, reset your 3:2 rhythm, and get back into the groove. Efficiency beats ego every time.

• Reference: Nasal vs Oronasal Breathing and Physiological Economy in Runners (2025). Frontiers in Physiology. View Study