Breathing techniques while running or jogging; Here's how to protect your heart and lungs

Running is a simple yet effective exercise that can improve your mental and physical health. However, for many, the problem is not the physical exertion, but learning how to breathe while running. Many people experience breathlessness when they start running. Many people don't know whether to breathe through their nose or mouth when they go for a run. It takes time for your cardiovascular and respiratory systems to adjust to the demands of exercise. However, learning effective breathing techniques can make it easier to maintain a comfortable breathing pace.

How does breathing affect your body during exercise?

Breathing is a basic biological function that provides oxygen to our cells while removing carbon dioxide, as found in a study published by StatPearls. When we exercise, our body needs more oxygen to sustain increased physical activity. "Taking deep breaths ensures that our muscles get enough oxygen to function properly," say exercise experts. Here's how it affects your body during exercise:

Deep and regular breathing delivers oxygen-rich blood to the working muscles. This oxygen is needed for cellular respiration, which generates energy for muscle contractions.

When we exhale, we remove carbon dioxide. Efficient breathing ensures the removal of waste products, which reduces muscle tension, strain, and discomfort.

Proper breathing can help regulate how many times your heart beats in a given period. Inhaling deeply calms your nervous system, which leads to a slower heart rate. Forcefully exhaling stimulates the sympathetic nervous system, increasing your pulse to meet the demands of exercise. According to a study published in the Indian Journal of Medical Research, regular deep breathing can help lower blood pressure and heart rate, especially for people with high blood pressure.

As found in a study published by StatPearls, adequate oxygen supply is crucial for the production of ATP, the energy currency of cells. By providing enough oxygen, proper breathing supports efficient energy production, allowing you to sustain the intensity of your workout.

How to breathe while running?

Several factors can affect your breathing as you move physically, including weather, asthma, fitness level, and the intensity of the exercise you are doing. Here's how to breathe while running.

1. Warm up your lungs

A good dynamic warm-up can increase your heart rate and get your blood flowing. This, in turn, can help prepare your respiratory system by loosening your muscles, making it easier for your diaphragm to expand. Besides chest exercises, yoga is also a great way to warm up. Poses like Child's Pose, Cobra Pose, and Cow Pose can help you breathe better.

2. Maintain your activity
Good posture and proper running form can increase core strength and reduce stress, making breathing easier while running. Keep your gaze forward and maintain a neutral head and neck position. Your chin should be tucked in during movement. Your posture should be tall with a slight forward lean, while your shoulders should be level and relaxed.

3. Breathe from your nose or mouth
Breathing through your nose only or your mouth only may not optimally utilize your lung capacity, resulting in less oxygen availability as you exercise. Inhaling through both your nose and mouth helps get more oxygen. As you run, inhale and exhale in a rhythmic pattern through both your nose and mouth, adapting the rhythm of your breath. Use your mouth to exhale, quickly releasing carbon dioxide.

Best breathing techniques for running

Here are some easy and effective techniques you can follow to breathe better while exercising, running, or jogging.

Using nose and mouth for breathing

Diaphragmatic breathing, also known as belly breathing, is a technique that encourages inhaling and exhaling using the diaphragm, a large muscle located beneath your lungs. This type of breathing is often recommended for stress relief, increased lung capacity, and overall health.

Sit or lie down in a relaxed position. Place one hand on your chest and the other on your stomach. 

Inhale slowly and deeply through your nose. As you inhale, focus on feeling your stomach expand, not your chest.

Exhale slowly through your mouth, pushing your stomach inwards.

Try counting to four as you inhale and four as you exhale. As you get comfortable, you can gradually increase the count.

Repeat this process for several minutes.

2. Rhythmic breathing

Rhythmic breathing is breathing in a regular, steady pattern. It's like keeping a beat while running or dancing. This can be helpful for runners or dancers as it helps maintain a consistent pace and avoid getting tired quickly.

Start running at a pace you are comfortable with.

Determine a breathing pattern. You can try inhaling for 3 steps and exhaling for 3 steps, or inhaling for 4 steps and exhaling for 2 steps.

As you run, count your steps and match your breath to the rhythm you've chosen.

If you feel breathless, reduce your pace or adjust your breathing pattern.

3. Mouth and nose breathing

Using your mouth to breathe during intense exercise can be very effective as it allows for greater ventilation. However, relying solely on mouth breathing can lead to dryness and irritation. Breathing through your nose, on the other hand, helps filter and warm the air, reducing the risk of irritation. By combining both methods, you can achieve a balance between ventilation and comfort. Experiment with different combinations to find what works best for you. Remember, the goal is to optimize your oxygen intake while avoiding discomfort.

4. Box breathing

Box breathing is a technique that involves steps such as inhaling, then holding your breath, exhaling, and pausing for a second before you inhale again. It is often used to improve stress, anxiety, and focus.

To practice box breathing, start by finding a comfortable position.

Inhale slowly and deeply through your nose, counting to four.

Hold your breath for a count of four.

Slowly exhale through your mouth, counting to four.

Finally, hold your breath for a count of four before repeating the cycle.

Take your time to focus only on your breathing. This helps improve lung function and capacity while increasing breath awareness. There are several breathing exercises you can try, such as having the same length of your inhale and exhale, alternate nostril breathing, and rib stretch breathing exercises, where you cross your arms over your chest and breathe deeply through your nose. Combine one or more of these to create your plan. A study published in the International Journal of Cardiology Cardiovascular Risk and Prevention reported that breathing exercises have positive physiological effects on the body.

Can't breathe while running? See a doctor

There may be some health conditions that make you gasp for air while running. Seek medical attention if you have difficulty breathing or shortness of breath while jogging. Other symptoms that require medical attention include dizziness, fainting, or disorientation. Also, take extra precautions if you have asthma or chronic obstructive pulmonary disease, which includes emphysema and chronic bronchitis.