Why Should I Work on Breathing When I Do It All the Time?

Breathing has become a hot topic for running & the fitness industry over the last year or so. There are a million different opinions on how someone should breathe, if you should focus more on nasal breathing for easy runs or if you should exhale when your foot hits the ground or maybe tape your mouth shut when you sleep. With so many opinions out there, it’s hard to know what to focus on.

First of all, breathing can be a type of exercise and just like other exercises, some are better for certain people than others. Before you go blindly trying every type of breathing exercise out there, it’s a good idea to talk to a medical professional. This is important because the type of exercise will depend on your goals: performance, anxiety reducing, asthma treatment, etc. In this blog, I will go over a few hot topics in regards to running & breathing but it is important to have it assessed by a professional rather than just throw random exercises out there and see what sticks. 

Nasal breathing: the ability to breathe through only your nose while keeping your mouth completely closed. This has been a hot trend to know that you're running easy because you shouldn’t be gasping for air like a fish out of water at your “easy” running pace but use it as a reference to check on if you're truly running easy, don’t just hold your breath.

Diaphragmatic breathing: a hot topic in yoga/running/some magazine your mom read last week. The diaphragm is a muscle that lies underneath the ribcage separating your lungs from the rest of the organs and basically helps to move things around to allow the lungs to expand while inhaling & then also help contract the ribcage when exhaling. 

Box breathing: a method for relaxation when you focus on holding in between inhales & exhales. I love this method for before going to bed or relaxing after a stressful day. The biggest cue I can give for the general public would be to inhale through the nose with your mouth closed & exhale through the mouth like blowing out a candle.

Exhaling: in general, we find that the majority of our clients are actually really good at breathing, you do it more than running. It’s the exhalation that we typically need to work on. So next time you’re sitting stressed at work, watching tv before bed or riding public transportation, focus on breathing in through your nose with your mouth closed and a full, complete exhale through the mouth getting every last O2 molecule out & holding for 2-3 seconds before inhaling again. Getting the body used to O2 deprivation is a great way to relax the nervous system and help improve your VO2. 

At the end of the day, breathing is one of the most natural things we do—but that doesn’t mean it can’t be improved or refined to support your running, recovery, and overall well-being. Whether you're curious about nasal breathing, trying to calm your nerves with box breathing, or learning to fully exhale, remember that the “best” method depends on your unique body and goals. Instead of chasing trends or trying everything all at once, take a step back, breathe (literally), and consult a professional who can help you make sense of it all. Your lungs—and your pace—will thank you.