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Maximizing Running Performance Through Nose Breathing: A Comprehensive Guide

Writer's picture: Andrew SabatierAndrew Sabatier

Breathing is something we do unconsciously, yet it plays a critical role in our overall performance, especially for runners. At Academy West Performance in Bend, OR, we emphasize the importance of efficient breathing techniques to enhance running performance. One such technique is nose breathing, but really this is just the tip of the iceberg. Sometimes things get oversimplified into just "in the nose". What matters most is what the rest of your breathing system is doing. This comprehensive guide will delve into the science behind nose breathing and how it can significantly improve your running efficiency and endurance.

The Science Behind Nose Breathing

Nose breathing, unlike mouth breathing, filters, humidifies, and warms the air before it reaches your lungs. This process is crucial for maintaining the right balance of oxygen and carbon dioxide in your bloodstream.


Additionally, nose breathing activates the diaphragm more effectively. This is perhaps the most important thing a human can do is recruit their diaphragm FIRST. The diaphragm is a muscle that contains more slow twitch muscle fibers than any other muscles. So it doesn't want to move that fast, so trying to breathe quickly will cause us to loose this important foundational muscle.


We want to approach every run prioritizing all of my breathing mechanics so that nose breathing is sustainable.




Nose Breathing Physical Therapy, Breathing Therapy Bend, Or


Benefits of Functional Breathing for Runners

Nose breathing offers several benefits for runners, including:


  • Improved oxygen efficiency

  • better balance and ankle stability

  • Enhanced endurance

  • Improved focus and mental clarity

  • Reduced gut issues

  • Reduced fatigue

  • Decreased likelihood of side stitches or cramping

Techniques to Practice Nose Breathing


To start nose breathing effectively while running:


  1. Warm-Up with Functional Breathing: Anything you are doing before running (stretches, calisthenics, a few exercises) perform with your functional breathing FIRST.

  2. Run Breathing First: Only run as fast as your functional breathing will allow. If you can breathe functionally, keep going. If you can't maintain the mechanics, slow your pace down - train your breathing.

  3. Feel it, See it, Use it: Using your hand on your body and your internal "mind's eye", focus on what is happening with your breathing in the moment and use that as your only metric for the run

Breathing Evaluation

A thorough breathing evaluation is essential to identify dysfunctional breathing patterns that may hinder performance. At Academy West Performance, our evaluation includes a detailed assessment of your breathing mechanics, patterns, and overall efficiency. This allows us to pinpoint specific issues and tailor a treatment plan that addresses your unique needs.

Breathing Patterns

Understanding your breathing pattern is crucial for optimizing performance. Many runners develop shallow or irregular breathing patterns due to stress or poor technique. Our experts analyze your natural breathing patterns and help you transition to more efficient methods. Proper breathing patterns ensure that every breath you take maximizes oxygen intake and minimizes energy expenditure.

Breathing Mechanics

Breathing mechanics refer to the physical aspects of how air is drawn into and expelled from the lungs. This involves the diaphragm, intercostal muscles, and accessory muscles of respiration. At Academy West Performance, we teach you how to engage these muscles correctly to improve lung capacity and overall breathing efficiency. Proper mechanics reduce the risk of injury and enhance overall performance.

Common Challenges and Solutions

Many runners find nose breathing challenging at first. Here are some common issues and how to overcome them:

  • Difficulty in Maintaining: Practice regularly to build endurance.

  • Feeling Breathless: Slow down your pace until nose breathing becomes more comfortable.

  • Nasal Congestion: Use a saline spray before runs to clear nasal passages.

How a Physical Therapist Can Help

A physical therapist, especially one with expertise in breathing techniques like Andy Sabatier, PT, DPT, at Academy West Performance, can be instrumental in correcting dysfunctional breathing. Physical therapists use a combination of manual techniques, exercises, and education to improve breathing patterns and mechanics. They provide personalized plans that cater to individual needs, ensuring that every runner achieves optimal performance through efficient breathing. Check Out Our Breathing Courses

How Academy West Performance Can Help

At Academy West Performance, we offer personalized training sessions to help runners master nose breathing techniques. Our expert, Andy Sabatier, PT, DPT, uses advanced diagnostic tools to capture your breathing patterns and create a tailored improvement plan. We combine scientific knowledge with practical applications to ensure you achieve the best possible results.

Additional Tips for Runners

For runners looking to incorporate nose breathing into their routine, consistency is key. Start by incorporating nose breathing during your warm-ups and gradually increase the duration. Focus on maintaining a steady pace and practice breathing exercises even on rest days. Over time, this will become second nature and greatly improve your running efficiency. Integrating nose breathing into your running routine can significantly boost your performance and overall health. If you're in Bend, OR, contact Academy West Performance to learn more about how we can help you optimize your breathing and achieve your running goals. Book a Free 15-Minute Consultation




Q & A: Common Questions About Nose Breathing

How long does it take to adapt to nose breathing while running? Adapting to nose breathing can vary from person to person. For most runners, it takes about 4-6 weeks of consistent practice to feel comfortable with nose breathing. Start slowly, integrate it into your warm-ups, and gradually increase the duration and intensity.

Can nose breathing help with conditions like asthma or allergies?  Yes, nose breathing can be particularly beneficial for individuals with asthma or allergies. By filtering and humidifying the air, nose breathing can reduce the irritants and allergens that enter the lungs, potentially alleviating some symptoms. However, it’s always best to consult with a healthcare professional for personalized advice.

What should I do if I experience discomfort or difficulty while breathing? It’s normal to feel some initial discomfort as your body adapts to a new breathing pattern. If you experience significant discomfort, slow down your pace and focus on maintaining a relaxed state. If the problem persists, consider consulting a physical therapist to ensure there are no underlying issues affecting your breathing.

How can I integrate nose breathing into my daily routine outside of running? Integrating functional breathing into your daily activities can enhance overall respiratory efficiency. Practice functionally breathing during low-intensity activities like walking, yoga, or even while sitting at your desk. This helps to reinforce the habit and makes it easier to apply during your runs. Everything can be a breathing exercise if you are paying attention to your anatomy and how/when things are moving.



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