While many runners use a combination of nose and mouth breathing, research suggests that incorporating nose breathing can offer significant benefits. It's not necessarily about only breathing through your nose, but rather strategically incorporating it into your running routine.
Benefits of Nasal Breathing While Running
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Improved Efficiency: Nasal breathing helps regulate heart rate, minimizing spikes that can lead to increased oxygen consumption, reduced endurance, and faster fatigue. This is because nose breathing stimulates parasympathetic nervous system fibers in the lower lungs. (Source: Multiple sources, including Jaco Rehab, citing the impact on parasympathetic nervous system fibers.)
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Reduced Airway Irritation: Breathing through your nose filters out airborne particles, potentially reducing irritation to your lungs and respiratory system. (Source: The Conversation)
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Controlled Breathing: Nasal breathing can promote a more controlled and rhythmic breathing pattern, which can be particularly helpful during longer runs or when maintaining a specific pace. (Source: REI Expert Advice and multiple other sources suggest a combination of nose and mouth breathing is common practice.)
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Lower Blood Pressure: Studies suggest that nasal breathing during exercise may help to reduce blood pressure. (Source: The Conversation)
Practical Application
For most runners, a combination of nose and mouth breathing is most effective. However, consider these strategies:
- Easy Runs: Try to prioritize nasal breathing during easy runs or warm-ups.
- Moderate Intensity: Incorporate nasal inhalation and mouth exhalation.
- High Intensity: Mouth breathing may be necessary, especially during intense intervals or races, to meet increased oxygen demands. Professional runners may aim for at least 50% nasal breathing during training. (Source: Oxygen Advantage)
Conclusion
Experiment to find the breathing pattern that works best for you and your pace. While exclusively nasal breathing may be challenging at high intensities, incorporating it strategically can enhance your running efficiency and overall performance.
