How to Breathe While Running

Getting out of breath early is one of the most common complaints from new runners. Better breathing technique — mostly through the nose, with a steady rhythm — can make easy runs feel easier and help you control your breathing at higher effort.

Nose or mouth when running?

At easy, conversational effort, try to breathe in and out through the nose. Nasal breathing slows the breath, warms and filters the air, and encourages the diaphragm to do the work. As effort rises, adding mouth breathing is normal. The goal is to stay nasal for as much of your easy running as is comfortable, not to force it at race pace.

Find a breathing rhythm

Matching breaths to steps helps keep breathing calm and even. A common starting point is breathing in for 3 steps and out for 3 steps on easy runs, moving to 2 in and 2 out as effort climbs. Some runners prefer an odd pattern, like 3 in and 2 out, so the exhale lands on alternating feet.

Simple drills to control breathing when jogging

• Nasal-only walk: 5–10 minutes of brisk walking with the mouth closed before each run.
• Easy nasal jog: slow your pace until you can breathe through your nose comfortably. That is your easy-run pace.
• Walking breath holds: after a normal exhale, pinch the nose and walk until a moderate urge to breathe, then resume calm nasal breathing. Rest 1 minute and repeat 5–8 times. Stop if you feel dizzy.
• Recovery breathing: after a hard effort, return to nasal breathing as quickly as you can, with a slow, long exhale.

Measure your progress with the BOLT test

The BOLT test is a 60-second breath-hold check of CO₂ tolerance. Take it in the morning, retest every 1–2 weeks, and watch how it tracks with how breathless you feel on runs.

For coaches and personal trainers

If you coach runners or conditioning clients, breathing is an easy, measurable skill to add. O₂ Pro Academy's free BOLT Mini-Module and the COPS™ certification show you how to assess, coach, and track breathing with clients.

Frequently Asked Questions

Why do I get out of breath so fast when running?

Usually because the pace is too fast for your current fitness, and many runners also breathe fast and through the mouth from the first step. Slowing down, breathing through the nose, and building aerobic fitness over weeks typically help.

Should I breathe through my nose the whole time?

No. Nasal breathing is a good target for easy runs. At high intensity, breathing through the mouth as well is normal and necessary.

How do I stop side stitches?

Slow down, breathe out fully and slowly, and try switching which foot your exhale lands on. A steady rhythm often helps prevent them.

Is this medical advice?

No. This guide is educational. If you have asthma, a heart condition, or feel dizzy or unwell, stop and consult a clinician before doing breath-hold exercises.

Take the Free BOLT Test · Certification for Personal Trainers

• BOLT Test Guide — Measure your CO₂ tolerance in 60 seconds.
• Certification for Personal Trainers — Coach breathing and oxygen with clients.
• Oxygen Advantage® vs. O₂ Pro Academy — Breathing methods compared.
• Vagus Nerve Breathing — Slow breathing for recovery after training.