I know we all breathe every second, without thinking about it, but you know that I am ALWAYS harking on about breathwork – to help pelvic health due to the direct connection between the diaphragm and pelvic floor.
Why nasal breath?
However, If you want to enhance your endurance and efficiency while running, nasal breathing is a simple yet powerful tool.
Breathing through your nose helps regulate oxygen intake, allowing for deeper, more controlled breaths that maximize energy use and reduce fatigue. It also improves CO₂ tolerance, training your body to use oxygen more efficiently, leading to better stamina.
Beyond physical benefits, nasal breathing filters out pollutants, humidifies the air, and protects your lungs from irritation—especially in the colder weather. It also promotes relaxation and focus by engaging the parasympathetic nervous system, helping you maintain a steady rhythm and stay mentally sharp throughout your run.
Transition to nasal breathing running
Transitioning to nasal breathing might take practice, but the benefits make it well worth the effort.
If you want to try it, it is worth going back to basics and starting slowly. Don’t expect to run at the same speed, take the speed down and even go back to run/walk and build it up gradually.
Literally 1 min running 1 min walking (all nasal breathing) for 10 – 15 mins the 1st week & build up by 5 mins each week.
Here are the main benefits:
1. Enhanced Oxygen Efficiency
Breathing through the nose helps regulate the intake of oxygen and carbon dioxide, leading to a more controlled and efficient oxygen exchange. Nasal breathing encourages diaphragmatic engagement, allowing deeper breaths that maximize oxygen absorption.
2. Improved Endurance
By slowing the rate of breathing, nasal breathing helps conserve energy and reduce early fatigue. Runners can maintain their pace more effectively without feeling out of breath too soon.
3. Better CO₂ Tolerance
Nasal breathing helps retain carbon dioxide for longer periods, enhancing the body’s ability to use oxygen efficiently. This adaptation can lead to improved stamina and resilience during long runs.
4. Reduced Risk of Hyperventilation
When breathing through the mouth, it’s easy to take short, shallow breaths, which can lead to hyperventilation and dizziness. Nasal breathing encourages slower, more deliberate breathing, preventing this issue.
5. Air Filtration & Moisturization
The nose filters out pollutants, allergens, and bacteria before air reaches the lungs. It also humidifies and warms the air, reducing irritation in cold or dry conditions.
6. Improved Focus & Relaxation
Controlled nasal breathing activates the parasympathetic nervous system, promoting relaxation and reducing stress. This can help runners stay mentally focused and maintain a steady rhythm.
