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Unlocking the Secrets of Breathwork for Runners

Breathing is so natural that we often overlook its role in athletic performance. This article aims to illuminate the profound impact that proper breathing can have on your running journey—from the science behind it to the art of mindful breathing.

Rhythmic Breathing

Breathing Patterns for Running Mechanics

Breathing patterns not only aid in regulating your pace but also have implications on your running mechanics. Elite distance runners often use a 2–2 breathing rhythm, inhaling for two steps and exhaling for two, as a way to synchronize their movements and maintain fluidity. When they push harder, they may transition to a 2–1 pattern. These patterns serve as valuable tools for maintaining proper form, especially when you’re fatigued. The goal here is to create a symbiotic relationship between your breath and stride, ultimately leading to a more efficient and relaxed running experience.

Understanding Ventilatory Thresholds

The ventilatory threshold is the pace where you can easily maintain a conversation without focusing on your breathing. As you accelerate, you’ll become more conscious of your breath, making it useful to synchronize your breaths with your steps. Whether it’s a 3–3 rhythm for easy runs or a 2–2 rhythm for race pace, adjusting your breathing to your speed can optimize performance.

Breathing Frequency for Effort Regulation

Breathing frequency, or the number of breaths you take per minute, can serve as an internal “speedometer” for your level of exertion. Metrics like heart rate or pace are excellent for initially calibrating your internal sense of effort, but the ultimate aim is to shift towards self-regulation based solely on your breathing frequency. Being aware of your breathing rate during specific levels of exertion—such as at your local time trial, or while running a half-marathon, marathon, or even tackling a steep hill during a trail race race—provides you with real-time data. This allows you to make immediate strategy adjustments, optimizing performance and minimizing fatigue.

The Mind-Body Connection

Your breathing pattern is often a direct reflection of your emotional state. A panicked or excited state leads to quicker, shallower breaths, while a relaxed state results in slower, deeper breathing. The silver lining is that this mind-body link is reciprocal. Regulating your breath can instantly reduce stress hormones like adrenaline and cortisol, leading to a calmer state of mind.

The Impact of Excitement on Running Efficiency

When in an excited state, your breath tends to rise into your chest. This shift lifts your center of mass and induces tension in your shoulders. Both changes contribute to a less efficient running gait and increased energy expenditure, often manifesting as pain between the shoulder blades. By being aware of these physiological responses, you can intentionally return to a more efficient breathing pattern, improving your running form and efficiency.

Steady, rhythmic breathing promotes a relaxed yet focused mindset, creating an optimal mental state for running. When you engage in mindful breathing, the practice is straightforward: focus on your breathing and gently bring your attention back to it whenever it wanders.

The Fundamentals of Diaphragmatic Breathing

Breathing from the diaphragm is essential for efficient respiration. Imagine your chest as a cylinder, with the diaphragm at its base. Breathing this way, often called “belly breathing,” is a technique utilized across martial arts, yoga, and meditation.

You can practice this while stationary by placing one hand on your belly and the other on your chest. The aim is to feel your belly rise first, followed by your chest, during inhalation. On the exhale, engage your core muscles to push the air out. Once confident, take this practice to the road.

Posture and Breath Control

Maintaining an upright posture with open shoulders enhances lung capacity. Be especially mindful not to slouch when tackling hills, as it can severely restrict airflow. Don’t hesitate to be a “loud breather”—your muscles require ample oxygen, especially during fast runs.

Breathing Tips

Resetting Your Breath During Exertion

It’s common to slip into a shallow breathing pattern when we’re pushing hard, especially during high-intensity runs or races. This can lead to a feeling of breathlessness, making it even more challenging to maintain your pace. Here’s a quick strategy to reset your breathing: Take two or three deep, forceful breaths, exhaling quickly and completely each time. This rapid expulsion of air helps to reduce the Carbon Dioxide levels in your lungs, effectively “resetting” your respiratory system and making it easier to return to a more efficient breathing pattern.

The Ugly Cry

In the realm of running, your breathwork can be as crucial as your stride. One powerful technique to master is what Dr. Andrew Huberman scientifically terms the ‘Physiological Sigh,’ but you might prefer our colloquial name for it—the ‘Ugly Cry’ breath. This breathing pattern involves a double inhale, ideally through the nose, followed by a drawn-out exhale. This unique method is exceptionally useful when the race gets tough or the incline steepens, as it expels a significant amount of stress-inducing carbon dioxide from your lungs. The ‘Ugly Cry’ breath re-inflates tiny air sacs in your lungs that collapse under stress, allowing for maximum CO2 offloading. This straightforward yet effective technique could be your secret weapon for immediate stress relief, enhancing both your physical stamina and mental resilience on the trails or track.

The Power of Repeated Mini-Breaks

Steep hills can be grueling, especially if they’re long. While the climb may seem endless, remember that you have a powerful tool at your disposal: the mini-break. Should you find yourself struggling, stop and turn around to appreciate the distance you’ve already covered. Take three deep, diaphragmatic breaths, each accompanied by a forceful exhale. These pauses serve multiple purposes; they lower Carbon Dioxide levels in your lungs, give you a mental respite, and allow you to tap into deeper oxygen reserves.

Don’t hesitate to use this strategy multiple times during a single climb. Each mini-break can be a valuable reset, rejuvenating you both mentally and physically for the next leg of your ascent. After each break, turn back to face the challenge ahead and continue your climb with renewed energy.


The focus on breathing can be a transformative element in your running journey. We’re eager to hear your feedback on implementing these mindful breathing practices in your routine.

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