About Course

Your breath has been telling you how hard you’re working on every run you’ve ever done. This course teaches you to listen to it.

Breathwork Foundation for Runners is practical breath training for trail and road runners. Over six modules you’ll learn to breathe with your diaphragm instead of your shoulders, read your breath as a gauge of effort, match your breathing to your stride, settle yourself before a start, reset after a fright or a stumble, and come down properly after hard training so you recover.

We don’t force patterns onto the body. You’ll learn to let the breath settle into its own rhythm, then pay attention to what it’s telling you. The breath and stride rhythms you’ll learn are the same Gears used in Sigwren and in Mindful Runner training plans.

Each lesson has a video, the full lesson written out if you’d rather read, a guided practice, and something to try on your next run.

Course Content

How Breathing Works
Before the breath can help you on the run, it has to move freely. This module gets the diaphragm doing the work and sets up a posture that lets it.

How Your Breathing Actually Works
00:00
Stacking the Body for Airflow
00:00

Listening to Your Breath
Your breath reports on effort, stress and attention all the time. Here you learn to read it, and to let it settle before you try to change it.

Breath and Stride
Linking breath to movement, first at walking pace and then running. You'll find your Gears, the breath-to-step rhythms we use across all Mindful Runner training, and learn a simple reset for when your timing slips.

Settling
Calming the system on demand, and arriving at a start line steady and ready.

Resets on the Trail
Three resets for the moments that knock you off balance: a quick reset you can use anywhere, the fright reset after a stumble or a scare, and finding your way back after an effort runs away from you.

Recovery
Coming down properly after training and into sleep, so the work you did gets a chance to land.

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Breathwork Foundation for Runners

About Course

What Will You Learn?

Course Content

How Breathing Works
Before the breath can help you on the run, it has to move freely. This module gets the diaphragm doing the work and sets up a posture that lets it.

How Your Breathing Actually Works

Stacking the Body for Airflow

Listening to Your Breath
Your breath reports on effort, stress and attention all the time. Here you learn to read it, and to let it settle before you try to change it.

Your Breath as a Gauge

Notice, Don’t Force

Breath and Stride
Linking breath to movement, first at walking pace and then running. You'll find your Gears, the breath-to-step rhythms we use across all Mindful Runner training, and learn a simple reset for when your timing slips.

Walking Flow Breathing

Finding Your Gears

The Breath-Led Timing Reset

Settling
Calming the system on demand, and arriving at a start line steady and ready.

Downshift Breathing

Settling Before a Start

Resets on the Trail
Three resets for the moments that knock you off balance: a quick reset you can use anywhere, the fright reset after a stumble or a scare, and finding your way back after an effort runs away from you.

The Trail Reset

The Fright Reset

Regaining Rhythm After You’ve Overcooked It

Recovery
Coming down properly after training and into sleep, so the work you did gets a chance to land.

Post-Session Downshift

Pre-Sleep Breathing

Breathwork Foundation for Runners

About Course

What Will You Learn?

Course Content

How Breathing Works Before the breath can help you on the run, it has to move freely. This module gets the diaphragm doing the work and sets up a posture that lets it.

How Your Breathing Actually Works

Stacking the Body for Airflow

Listening to Your Breath Your breath reports on effort, stress and attention all the time. Here you learn to read it, and to let it settle before you try to change it.

Your Breath as a Gauge

Notice, Don’t Force

Breath and Stride Linking breath to movement, first at walking pace and then running. You'll find your Gears, the breath-to-step rhythms we use across all Mindful Runner training, and learn a simple reset for when your timing slips.

Walking Flow Breathing

Finding Your Gears

The Breath-Led Timing Reset

Settling Calming the system on demand, and arriving at a start line steady and ready.

Downshift Breathing

Settling Before a Start

Resets on the Trail Three resets for the moments that knock you off balance: a quick reset you can use anywhere, the fright reset after a stumble or a scare, and finding your way back after an effort runs away from you.

The Trail Reset

The Fright Reset

Regaining Rhythm After You’ve Overcooked It

Recovery Coming down properly after training and into sleep, so the work you did gets a chance to land.

Post-Session Downshift

Pre-Sleep Breathing

Student Ratings & Reviews

How Breathing Works
Before the breath can help you on the run, it has to move freely. This module gets the diaphragm doing the work and sets up a posture that lets it.

Listening to Your Breath
Your breath reports on effort, stress and attention all the time. Here you learn to read it, and to let it settle before you try to change it.

Breath and Stride
Linking breath to movement, first at walking pace and then running. You'll find your Gears, the breath-to-step rhythms we use across all Mindful Runner training, and learn a simple reset for when your timing slips.

Settling
Calming the system on demand, and arriving at a start line steady and ready.

Resets on the Trail
Three resets for the moments that knock you off balance: a quick reset you can use anywhere, the fright reset after a stumble or a scare, and finding your way back after an effort runs away from you.

Recovery
Coming down properly after training and into sleep, so the work you did gets a chance to land.