When running in hot conditions, your body generates excess heat, and efficient breathing can help with thermoregulation, oxygen efficiency, and reducing heat stress. Here are the best breathing methods to stay cool while running:
Nasal Breathing for Cooling and Hydration
Nasal breathing humidifies and cools the air before it enters the lungs, reducing dehydration and heat buildup.
- Inhale deeply through your nose and exhale through your mouth or nose.
- Keep a relaxed, steady rhythm to prevent overheating.
- If heat stress increases, use double nasal inhales (a short inhale, followed by a deeper inhale, then exhale through the nose).
- Practice before running to train nasal breathing efficiency.
Use this to reduce internal heat, maintaining hydration, and preventing rapid breathing that increases core temperature.
Extended Exhale for Heat Control
Longer exhales help activate the parasympathetic nervous system, keeping your body cooler under stress.
- Inhale for 2-3 counts, exhale for 4-6 counts.
- Keep a gentle BREATH rhythm (e.g., inhale for 2 steps, exhale for 4 steps).
- This reduces unnecessary tension and prevents overheating from shallow breathing.
Use this for managing body temperature and staying relaxed during long runs.
Sitali or Sitkari Breathing During Walk Breaks or Stops
These techniques instantly cool the body when heat stress peaks.
How to Use It Mid-Run
Sitali – Curl the tongue into a tube, inhale through the rolled tongue, exhale through the nose.
Sitkari – If you can’t roll your tongue, inhale through clenched teeth (hissing sound), exhale through the nose.
Do this for 5-10 breaths when taking a break, walking uphill or during a recovery period.
Use these for Cooling down quickly during breaks or after a hard effort.
Left Nostril Breathing (Chandra Bhedana) at Aid Stations
The left nostril is linked to the parasympathetic system and cooling response.
- Cover your right nostril with your thumb.
- Inhale slowly and deeply through the left nostril.
- Exhale naturally through both nostrils.
- Do this for 30-60 seconds when stopping at an aid station.
This is good for reducing overheating between race segments or after intense efforts.
Shallow Mouth Breathing to Avoid Overheating
Open-mouth breathing can increase dehydration and core temperature.
- If you need to mouth-breathe, try breathing through pursed lips (slight resistance to slow airflow).
- Avoid excessive panting, which increases respiratory heat loss and depletes energy faster.
- If struggling, combine nose inhales with gentle mouth exhales.
This is good for keeping breathing controlled while preventing excessive heat buildup.
Breathing & Running Form to Stay Cool
Run with an upright posture → Allows better lung expansion for cooling.
Keep your shoulders relaxed → Reduces unnecessary tension.
Use rhythmic breathing patterns (2:2 or 2:3) to prevent erratic breathing.
How to Implement This in Training
On hot days: Practice nasal breathing for the first 10-15 minutes.
During climbs: Use extended exhales (2:4 pattern) to manage effort and heat.
At aid stations: Use Sitali/Sitkari or Left Nostril Breathing for quick cooling.