Do you breathe through your mouth or nose while running

It is recommended to prioritize nasal breathing during running, and to coordinate breathing with the mouth and nose during high-intensity exercise. The choice of breathing method is related to exercise intensity, personal cardiovascular function, environmental factors, etc. Using nasal breathing during running can help filter out dust and bacteria in the air, reducing direct stimulation of the respiratory tract by cold air. The mucous membrane in the nasal cavity can humidify the air and reduce discomfort in the lungs. Nasal breathing can naturally control the rhythm of breathing, avoid hyperventilation, and is suitable for low-intensity constant speed running or beginners. The nasal structure can limit ventilation, and when exercise intensity increases, simple nasal breathing may not be able to meet oxygen supply needs. During high-intensity training such as interval running and sprint running, coordinated breathing between the mouth and nose can significantly improve ventilation efficiency. Breathing through the mouth can quickly inhale a large amount of oxygen and alleviate muscle hypoxia. However, it is important to avoid breathing heavily, which can lead to dry throat, as cold weather may cause respiratory spasms. Suggest slightly opening the corners of the mouth to assist in inhalation, while exhaling primarily through the nasal cavity, to maintain a stable breathing rhythm.

When running, one should flexibly adjust their breathing pattern according to their physical condition, with nasal breathing as the main method and oral breathing as a supplement, which is a more scientific combination. Daily deep breathing training can enhance lung capacity, and wearing masks in cold weather can reduce cold air stimulation. If symptoms of hypoxia such as dizziness and chest tightness occur, it is necessary to immediately reduce the pace and adjust the breathing mode.