How To Breathe While Running | IMMEDIATE IMPROVEMENT
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- Опубликовано: 12 окт 2021
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Is your poor breathing preventing performance? Not only in your running but in life? Check-in with coach Brad for a breathing tutorial on breathing correctly and why it’s so important. You will have three practical takeaways for different running intensities plus the two important tips to help optimize your breathing for life. 
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"Never compare yourself to normal, because normal is a sick society". Spot on, in so many ways!
Agree. We must lift each other to be healthier.
Came here to say I'm stealing it, but not really. I hope to always remember who said the quotes I like to use, but of course I'm only human lol.
@@xbleepxbloopx3411 feel free to use it! Give credit to Brad Dixon (EverFIT)
@@TheRunExperience Will do, thanks.
.
This video came just in time. It's like you saw me almost dying this morning after my run 😅
lol!
Lol my thoughts exactly
Hahahahahaha
The government is watching u👀
😂😂😂😂😂
3:03 Make sure your posture is right
-Upright, shoulders down, and head on top of spine
Breathing Patterns
3:16 Slow in Slow out
-Breath in through the nose 4-6 steps
-Breath out in 4-6 steps
4:00 Fast in Slow out
-Quick Breath in through the nose 2 steps
-Breath out 4 steps
4:42 Fast in Fast out
-Quick breath in through the nose 1-2 steps
-Quick breath out 1-2 steps
thank you very much
Didn't put which distance each strategy is for
@@Aliens-Are-Our-Friends2027Why didn't you just add it instead of being an ungrateful cow?
@@Aliens-Are-Our-Friends2027ik this is late but the guy literally put timestamps be quiet
@@kdog4215 The idea behind his comment is to have concise, useful notes so we don't have to watch the video again, isn't it?
Tf you're telling someone "be quiet" when they point out that a crucial information is missing. What a way to display your insecurities while being in the wrong.
My legs don't burn when I run but my lungs feel like hell
for me its acc the other i can breath so easily but my legs tired tbh this only happened since I switched to barefoot shoes its almost like my legs got more springy, ig a lot of kinetic energy got lost to the cushion of the shoe soles
Finally, someone who has read Breath and knows how to apply it while running. Exactly what I was looking for!
Appreciate the feedback. A great book
Love this advice. I use the 4 step in/out nasal breathing to make sure I'm staying easy paces, if I can't maintain this pattern I'm running to hard. It is an incredible feeling when you can work up to doing this for several miles straight! Look forward to trying the up tempo breathing patterns as I usually just breath "natural" when picking up the pace for workouts. Focusing on nasal breathing during the day helped a lot as well, which can be difficult for me sometimes as I struggle with allergies much of the year.
that's a great technique!
I do it the exact same way! 👍now since 3 month practicing.
I developed 3 "nose-paces" which are all slow (4 steps in and out for recovery, 3 steps in and out endurance pace and 2 steps in and out uphill)
But as a lifetime mouthbreather I still struggle with faster paces . e.g. tempo pace is impossible for me to use nose breathing neither in nore out ☹
U need to take deep breaths and hold at regular intevals to maintain the Carbon dioxide balance .U should actually start by breathing in intevals and when u can breathe any more nasally go back to regular breathing and after about 3 to 5 minutes start again
I've watched a number of videos, and this one omits an extremely salient element of efficient exhalation:
*pursed lips*
He's doing it on the treadmill 4:23 , but never draws attention to it. pursed/compressed lips on exhalation increases the O2 partial pressure and drives more oxygen through the alveoli barrier into the bloodstream.
Neither does anyone seem to be paying attention in the comments.
@@-danRI came here to ask about this. Is he indeed breathing out his mouth/through the lips, opposed to breathing out through the nose?
I’ve been accepted in the US Marine Corps officer school and I need to improve my running in less than two weeks to pass the initial PFT.
I’ve been implementing your advice for the last three days and I can not thank you enough and express how much I appreciate your video. significant improvement in only two days. Very helpful advice.
PS: I’ve been always a weight lifter and more esthetically fit but never a good runner.
Hoorah Motivator!
Good luck on your PFT's!!! You got this!
@@topkek1315 thank you so much! My test is on April 5th 🙂
Merchant Marine Academy? i’m currently trying to get my running better for my West Point/ Annapolis CFA😂. I’m at like a PR of a 7:50 mile
Rah sir good luck!!
How do I fix laziness while running. Like when I am running 4 miles, I look ahead and my mind says it is so far, and I just quit, most the time I am not even tired, just no motivation.
Start by setting goals don't try to go all out at the same time try running a certain distance and keep increasing it periodically there was a point where I barely could run a mile Now I run 7-8 miles by try running 2-3 days a week have a good diet (it's very imp) and also observe and track your improvement I am telling you once you get consistent you will feel good and would want to run everyday
I have been stuck trying to break 25 min on a 5k so far just above 26 so I think I need to just enjoy the presses and back it down 2 to 3 runs per week instead of 5 or 6 . Thanks for all the great advice.
Just don't quit
For me, I saw improvement and legitimate enjoyment in running when I started treating it more like a sport than a workout. I set long and short term goals for distance and pacing and deadlines of when to hit my own mini milestones until it became routine. I think the key is to set goals that are difficult enough to be a challenge but not so difficult that they are demotivating and unattainable.
@@cl20999 That sounds about right make it fun. And now I’m going to take that to heart thank you
I am still practicing my breathing technique. I did half Marathon and 10K so far. There was a point where I thought I was going to faint. Thank you so much for this tip. I'll try this as I'm planning my next Marathon next month.💕💖👏
Thanks for commenting- how did the marathon go?
🏃♀️🏃♀️🏃♀️
I always keep steps inhale + steps exhale uneven while running. It helped me so much against side stitches! It makes sure I don't have always the same foot-impact on the same part of my breathing. Like e.g. 3 steps in, 4 steps out
I have a random tip for those side stitches. I don't know if it's scientifically correct, but it has worked for me for years. I told my friend about it and it worked for him too.
Pinch and pull the skin on the area you're aching and hold it. You do have to run with only one arm pumping, but about after a minute or two, the pain goes away. Lol
@@chuy8hansolo ill try it out
@@chuy8hansoloGotta try if they come again then.
I also often geting that fckn stitches at first 2 km. To get rid of it, I just concentrate to my breathing and synchronize it with my step. Sometimes I event count my breath to really focus on it.. After 20-30 breath the stitches is gone
side stiches are a result of bad breathing patterns. Always exhale when you put your left foot down. This is the first thing I learned in cross country and it really does help. If I remember correctly, its because of how the diaphram is shaped, and exhaling on your left foot gives it the most room i.e. it cramps less
I broke my nose when I was younger and so find it quite difficult breathing through it while running. I tend to do a mix of both. Mainly in/out through my mouth but while chewing gum to keep my tubes lubricated and the odd few breaths in/out through my nose just to slow my breathing down if it’s getting too hyper.
Sounds like a great individualised approach. Thanks for commenting
THANKS TO YOU I CAME 2nd PLACE
I heard somewhere that nose breathing also releases parasympathetic something or other that lowers heart rate. I'm an asthmatic, and always depended on my inhaler, almost passing out after several races. Slowing down my easy runs and practicing nose breathing has actually weaned me off my inhaler, even during runs with strides and hills! (I always carry it though, just in case. )
Slow nasal breathing helps stimulate the parasympathetic nervous system which helps keep the body & mind in a calmer state. I’ve used nasal breathing on longer runs to lower the heart rate & decrease perceived exertion. Thanks for commenting
Good for you. Nose breathing is the only right way to breathe. Mouth breathing is unnatural and puts a lot of stress on your body. Mouth breathing may make you faster in some instances, which had its place in training
@@AranenDen when I breathe through my nose, I get bad side pain/cramps. Ever since I started breathing through my mouth it’s gone away.
@@mgoldenboyz7942 is that during exercise or do you also get this during normal daily activities?
You exhaling through your nose or mouth?
Just started to get back into running after quitting for a few years after leaving the army. Definitely noticed doing my own training that slowing my breathing down has been a game changer in helping my body calm down and settle into the run instead of feeling panicked and stressed
Thanks for the feedback. Keep up the great work
I'v taken no account of breathing rythm until now. Did combination od rhythm one and two today on my park run, ran it more comfortably than ever and beat pb by 2.5 minutes
Wow. That is awesome. We love to hear feedback like yours! Well done.
SO very helpful. Thank you!!
this was what i had been looking for quite some time, can't believe i got it recommended on a video after all this time. definitely needed tthis tempo thing, thank you
Glad we could help!
Thank Nate. 2:05 - is the part where I learned something new from your video. I can breathe deeply through my nose when I'm doing my daily pranayama, but when I'm running/jogging it is a bit challenging. This video inspired me to give myself a few more chances and train myself to consciously breathe through my nose even when I jog on the street. I'm going to the exhalation techniques you showed at 4:18. It is so impressive that you can speak clearly while jogging. :)
Thanks for feedback
Thanks for your advice, I found this very helpful with my training for a half marathon I have coming up in just over a month. I have subscribed to learn more. Thanks again.
Thanks for feedback and go well with the half
I have lots of experience in running and this information does actually work
Thank you! I’ve been looking for a video like this for a long time!! I really love it. You have a new follower ❤
Awesome. Thanks for commenting and looking forward to having you as part of the Run Experience team!
I always breath through my mouth to maximize air intake but I do it in a way that still lets my nose take in the maximum amount of air. I found it to keep me going for much longer and while keeping my breathing in easy check
I remember when I started running when I was in 6th grade before I moved. I was running everyday, including when it got cold. I lost a lot of weight at that time. I'm 20 about to go back to college in the spring and starting work, and wanting to start running again. I'm on my fourth day running now. The reason I stopped running in half of 6th grade was because I moved, and I kinda wish it didn't stop me from running. But, here we are. My goal right now is to go a month without giving up running.
Hi there! Running streaks are great to keep you on point and to build a habit. Let us know if there is any way we can help!
Nice information on proper breathing while running long distances. Definitely going to incorporate it into routine from now on when running long distances through rolling, hilly areas
Thank sir .....I am 60 years old I am training 5 k race i think this will help me to run fast ...god bless you..
Glad to see validation of what I have been doing without this knowledge. I am still learning to improve.
I love your videos. I am gonna try these tips on my next run.
Awesome. Let us know how you go
thank you so much for these wonderful breathing techniques
This Really Helped Thank You
wonderful video, extremely informative, confirmed some of the techniques I was already using, through trial and error I naturally found that rythm and I'm glad this confirmed that, the posture and the taking deep breathe accordingly to the speed of running, the cherry on top was the last part, breathing the same way during the day, it is much more relaxing, relieves stress and anxiety, thank you sir
Thanks for your feedback
Thank You For This Video. I’m Currently Doing My PT Training For My Military Boot Camp Next Month, And I Nearly Died Just From A Mile Run 💀 It Was Not A Pretty Sight
Hope the camp goes well.
Boot
How has it gone since u watched this video ?
Same bro
same here
Been doing 4 steps in, 4 steps out in cruise mode, 2 steps in/out on a peppy pace. Will try 2 steps in, 4 out. Thank you
Thank u soooo much,im gonna try these techniques because i have an army test soon ❤️💪🏼
Thank you, These are great tips when it comes to my breathing technique while running. ✨
Really motivated to continue learning and running , thank you
Thanks for feedback
This video is great!! As someone who cycles indoors where my breathing techniques are a little different and training to run my first marathon I needed to find a proper way to breathe while running!!! So excited to implement this into my daily runs!!
Let us know how you go
Great resource!
You don't have a hard time breathing while running if you just don't run...or breathe. Checkmate.
Brilliantly stated. Thanks for pointing that out
Your in wrong place go n watch shorts😂
Great video! I never know if I’m breathing properly while running! Now I understand why I get a little light-headed sometimes 🤔
Why is it you get lightheaded ? Is it because you are breathing thru your mouth
I came searching for silver. But instead I found gold!! This man literally hit all of the topics I was concerned abou
finally I will learn how to use hamon!! thank you so much 🤩🤩
thank you ... I'm having hard time breathing while running at the gym.. this helps a lot
Getting ready for the pacer test!! I'm going to try this out. I'm in a class with all the short boys that run fast so wish me luck!
Lmk how it goes
Go well!
Very good advice!
Fantastic video!!..
I' ve been a runner for almost 50 years...sub 2' : 800..sub 4': 1500...sub 8'30": 3000m...etc...wish i knew this 35 years ago...
Thank you very much...
Thanks for the feedback
Hi from just north of Christchurch, NZ. Thank you for a clear guide on breathing and other general tips for runners!! I'm busy training for Queenstown half!
Christchurch is a great city! I spent my high school years there. How did the half go?
Thank you for this
Well illustrated. Thanks
I performed a pt test today and became the first to win the gold lamp (perfect pt scores in sit-ups, push-ups, mile run) for jrotc in my school’s history. I managed to push out an 8:04 mile- could be better but I realllllly struggled with my breathing. I’ve been training for about half the year since I swore into the Marine Corps. And man…I gotta keep AT LEAST that mile pace x3 if I want an honor graduate score for boot camp. So I’m really trying to sharpen up my running in time for that 😬
It’s a good thing I actually enjoy running 😭
I have another pt test (this time for the Marines) in a day and a half. Wish me luck!! 💀
Good luck! Thanks for commenting
Very good video lesson about breathing. I’m 75 ran a 10k practice run yesterday but actually trying for a 5 k on April,23. I’ll try more nose breathing. Sounds like it might help
Running 10k at 75 is mad impressive!
How did the 5k go ?
Thank u so much ! It's useful for me.
Thank you so much. Your way of explaining these concepts have helped me make immediate improvements in my overall technique.
Thanks for the feedback
I recall an article in Runner’s World many years back that stated changing up your inhale/exhale from left foot inhale to right foot inhale every so often would help prevent injuries. According to the study they referenced Most people develop a pattern of inhale& exhale on one foot or the other & switching up the breathing pattern helped prevent injury (statistically speaking) so whether it works or not I don’t know.
yeah you'll get side stitches otherwise
wtf
Thanks!! This is extremely helpful. I finished James Nestor's book a few months ago and was curious about how to do this while running. Thank you for the demonstration. I noticed you breathing out your month. Would it be more beneficial to breathe out your nose or does it matter as much as breathing in the nose does?
It’s more crucial to use the nose on the inhale. I breath out both my nose and mouth. Thanks for commenting
@@EverFITcoach Thanks for responding. Yeah I have been practicing exhaling out my nose and mouth to see which I prefer. I have noticed that inhaling through my nose has helped sustain my runs. Thanks for the video.
This is amazing! Great info - super useful, thank you!
Thanks for feedback
This is probably the best breathe running demonstration ive ever seen
Thanks for feedback
When I was in the Marine Corps I didn't Understand how Sounding Off Run Cadence Helped my Running. It Forces You to Breathe at a Rhythm with your Steps. Now after years of being out of the Military I don't sound off Cadence while Running But I Focus More on Nose Breathing and It Really Helped me Run Longer and Easier. Sometimes I'll listen to Run Cadence for Music.
I have to say I have been trying to make a timed police academy run for a while now and was solely mouth breathing, watching your video helped me beat the time I needed by 15 seconds all I gotta do now is do it when it’s test time. Thank you so much
Well done! Let us know how you go
Very much appreciated! Useful info and I'm sure it will help my running efficiency!
Thanks for feedback
Running introduced me to nasal breathing aswel. Practicing nasal breathing all day only improved my condition noticably
Same for me. I also recommend mouth taping during sleep
And yet, I find that mouth breathing allows for a lot more air to be inhaled, and uses a bit less muscle contraction in the short term (potentially why I feel a bit of a lower heart rate when I do so instead of nose breathing, when I'm doing an exercise to test or improve my overall fitness). To me, then, a question to consider is, when is it worth the extra air quality and respiratory system development (nose breathing pros), at the cost of the work of having to take bigger, faster inhalations (nose breathing cons)? Especially since there are ways to improve lung capacity outside of exercises that involve the main muscle groups (such as running)
I think (imo) nose running should be the standard for breathing as it promotes using deeper breathes form the diaphragm. Whereas mouth breathing can be effective giving you extra volumes of breath but you won’t be training the diaphragm to breath better, and also may promote inefficient breathing patterns (such as breathing from the chest, tensed). Just my take :)
Thank you so much for these wonderful tips! I have a low iron deficiency, which sort of made my Stamina worse. But this video helped me so much almost allowing me to forget that. You are truly a great youtuber, and helped me so much! THANK YOU!!!!
Thanks for the kind feedback!
High school runner here, I really appreciate informative videos like these. Thank you!
Thanks for your feedback
I use my nose to breath in and out while running and at one point I feel like I am taking very frequent breaths should I use my mouth at that point? BTW LOVE THE WORK GUYS
You should be slowing down your pace. nose breathing can feel uncomfortable at first. gradually speed up over time, eventually it will feel easier!
@@TheRunExperience thanks you for the advice
@@TheRunExperience I solely nose breathe, it’s taken time to transition and definitely merited slowing down. But now it’s been an adaptation and my pace has definitely adapted. Nose strips have been pretty unreal in helping with sinus congestion 🙌🏻
When I breath through my nose when I run it burns
I can just never get this right. Thanks… can’t wait to try!
This dude is a Beast. I've learned alot brother.
Glad we could help!
Thanks so much. Had just finished the book by James Nestor and this helps to translate for running. Any advise on breathing out? In the Video it looks like you breath out through the mouth, so only the intake via the nose?
As the intensity increases you may have to cross over to some mouth breathing- try to stick to nose breathing for as much as possible
Any thoughts on breathing in and out on even numbers as opposed to odds??
For example, of you breath in for 4 and out for 4, you are always breathing in and out on the same foot forward.
Not sure if that has any impact on running long term, so figured I'd ask!
Great video! 🫁🌬️
I've used both 4/4 and 3/3 on runs, depending on effort or terrain. I feel bilaterally comfortable with both sequences. I feel as long as your head and torso are stable, odd or even sequences won't make a difference.
Thank you for useful tips on breathing.I shall follow in my next run.
Let us know how you go.
I literally needed this so much because I have started to try and breathe through my nose, but I have never known what is a good pattern. Thank you
Thanks for feedback
When I take such deep breaths I see myself not needing to breathe at all for a few seconds after
Would love to see pointers from runners that suffer of rhinitis / asthma. Enjoy running, but my breathing is often dictated by my condition.
I have asthma. I needed my inhaler every run, and nearly passed out at the end of several races. (5k- half marathon) I switched to 50ks, which required me to actually slow down. I'm not a fast runner any more, so my ego was pushing me to run as fast as I could all the time. Once I slowed, I started practicing nose breathing on my easy runs. I find the 4 in 4 out via nose on flats, 3/3 on minor hills or when slightly faster, and then 2/2 with the exhale through the mouth, gets me through most speeds and hills. When I'm sprinting or doing serious hills, and breathe through my mouth, it's almost like getting an energy boost when I need it! And I haven't touched my inhaler in a year except for a brutal mountain race. (Though it's always with me. ) Give it a try, just ease in, I remember it took about 3 weeks of adding a few minutes to each run before I was comfortable.
@@Kelly_Ben Hi Kelly, astma here. Can i talk to you about running, i want to do it but apparently i dont knwo how to breathe.
Thanks Nate , Really Useful
Thanks for your feedback
I will try this
Started running today at the age of 32.
Ran a mile and felt like throwing up. Thus I am here hahaha
Just keep going. Stay within capacity, be consistent, and you will go far
I started running recently, my stamina is still there and i fall short of breath and stop running :(
I started using 2 step breath process (2 times in 2 times out) its working but not as i expect.
I will start using this from tomorrow and update on results
Let us know how you go
What’s the result bruh? You died? Went in a coma?
Slow In slow out is a better fit for me. I will definitely try that today 😅
You are a blessing to our lives 🙏 thank you sir
Thanks for the feedback Bill
It’s crazy to think that our ancestors just ran. They ran so much that they were able to chase prey for days. They never thought about how to breathe correctly when running. We’re a long way from that now.
We are sedentary and getting sicker as we sit and look at screens rather than move in nature.
When my mother run she run out of air
Start slower even with a walk and build up time
thanks a lot, I've been walking regularly and slowly got myself into working out as well, now I want to incorporate running as well. My ankles seem to go numb band my breath is heavy, but I am working on it slowly!
Good work
Thank you so much for all your tips.. it felt like you balanced the science and calmness of breathing taught in yoga in such a beautiful way!!
I noticed that my heart beats are very high when I run, I think it could be because of my breathing habits. I usually breathe through my mouth, I've got to try breathing through my nose. Do you think it could affect my hb?
Absolutely. Try slowing breathing rate and try inhaling through your nose.
Nasal breathing seems to make a big difference for me, also more relaxed and enjoyable run.
Problem is actually being able to breath through me nose😢😖
Keep practicing it. Like any skill it will become easier the more you employ it.
What a great video. I gonna break this down in a video! 🔝🔝🔝
Thank you for this information
Our pleasure
Starts at 2:50
Usually 85% peripheral O2 is good for most sessions. I find that sometimes I have both low O2 and low heart rate and that correlates to a strong muscular effort. Reoxygenation happens only after my heart rate jumps up after I relax from the effort. Prolonged anaerobic efforts will cause gut rot, because it will neutralize the acid in the stomach. A quick way to re-oxygenate is to hold your breath briefly for a few steps after you inhale for a little while and that will increase the amount of time that the same volume of oxygen is in the lungs. Sometimes a good workout means metering your effort based on your respiratory threshold, which may be very different from targeting different heart rate zones. Had to watch this twice.
Thanks for commenting
How can you measure peripheral O2 percentage when you are out running ?
i really want to be a runner. this really helps😉
Love the reference to Nestor's book. People, please research Orthotropics also, which combines with what Nestor advocates.
I disagree with just breathing through nose. I have been running since 10 years with breathing with both, my nose and my mouth for the entire part of my runs, including half marathons (and in my last 21km, I spoke on a phone with a friend for like 10 kms and didn't get out of breath even once). I believe that while running its always good to have as much oxygen as possible, and it doesn't matter its coming in from nose or mouth or both.
Thank you it was so helpful
Glad it helped!
I’m going to try this first thing tomorrow thank you
Let us know how you go. Thanks for commenting
Thank you!!! I am going to run for a very hard PT test and this has been helpful
Go well in the PT test
Cool video. Now I know more about breathing.
Thank you. Very good video.
Thanks for feedback
I got out of the marine corps 2 yesss ago, and this morning was my first time running since then. It sucks starting over thanks for the video
Make the most of your journey as you return to running!
#1 pacer test champ thanks man
Our pleasure!
Same 🎉
Thank you for explaining
My pleasure
Thanks mate.