Do you breathe through your nose or mouth while running

It is recommended to prioritize nasal breathing while 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, and environmental factors. Using nasal breathing during running can effectively filter out impurities in the air, keep the respiratory tract moist, and help stabilize the breathing rhythm through the resistance of the nasal cavity. It is suitable for running at a constant speed with low to moderate intensity. The cilia and mucus in the nasal cavity can block dust and pathogens, reduce direct stimulation of the trachea by cold air, and lower the probability of exercise-induced asthma. Nasal breathing can also promote the release of nitric oxide, which helps to dilate blood vessels and improve oxygen delivery efficiency.

When performing high-intensity interval running or sprinting, simple nasal breathing may not be able to meet the oxygen supply requirements, and in this case, mouth nose coordinated breathing is needed to increase ventilation. Mouth opening breathing can quickly inhale a large amount of oxygen, but it may cause problems such as dry throat and cold air irritation. It is recommended to slightly cushion the airflow passing through the oral cavity by placing the tongue against the upper jaw, while also improving gas exchange efficiency through abdominal breathing. Runners with allergic rhinitis or deviated nasal septum should adjust their breathing patterns according to their actual situation.

When running, the breathing pattern should be dynamically adjusted according to the body's energy status. In the initial stage, you can try a rhythm of two steps, one inhale, two steps, one exhale, and gradually extend the breathing depth after adaptation. Running in cold weather can use a scarf to cover the mouth and nose to warm up the air and avoid respiratory discomfort. Long term adherence to correct breathing training can improve lung capacity and running economy. It is recommended to combine heart rate monitoring to find the most suitable breathing pattern for individuals.