Still Gasping for Air on Runs? Try These 5 Breathing Tricks

Breathlessness. Side stitches. That burning feeling in your chest.

Sound familiar? Whether you're new to running or years into the sport, almost every runner has struggled with how to breathe while running.

In fact, proper breathing is one of the most common concerns runners bring up especially when they feel like they’re gasping for air just a mile into a run.

The good news?

Learning how to breathe more efficiently can immediately make your runs feel easier, boost your endurance, and help you recover faster. Here’s how to do it.

Why Is Breathing So Hard While Running?

Running demands a lot from your body it’s a full-body, high-intensity exercise that requires a steady stream of oxygen to fuel your muscles.

As your effort increases, your breathing rate and depth (also known as tidal volume) ramp up to keep pace.

Although breathing is mostly automatic, that doesn’t mean it’s effortless.

Your respiratory system still relies on muscles (like your diaphragm and intercostals) to draw in air and those muscles can fatigue, just like your quads.

If you're breathing hard, it's not a sign you're broken. It just means your body is working.

But with the right strategies, you can help your body work smarter.

How to Breathe While Running: 5 Expert-Backed Tips

1. Master Belly Breathing

The number one tip? Stop breathing from your chest.

Chest breathing is shallow and inefficient it limits oxygen intake and can leave you feeling winded quickly.

Instead, use diaphragmatic breathing (aka belly breathing), which draws air deep into your lungs and maximizes oxygen exchange.

Try this before your run: Lie on your back, place a hand on your stomach, and inhale slowly. Your belly not your chest should rise. Exhale slowly and fully. Repeat for a few minutes daily.

During your runs, keep your breaths deep and steady. With practice, this will become second nature.

In this article you will find more info about how to breathe while running.

2. Check Your Running Posture

Slouching compresses your lungs and diaphragm, making it harder to breathe deeply.

Instead:

• Keep your chest lifted
• Relax your shoulders
• Engage your core lightly
• Look 10–20 feet ahead (not down at your feet)

Running tall opens up your lungs and lets your breath flow more freely.

3. Use Rhythmic Breathing

Ever noticed you get side stitches more often when your breathing is erratic?

Rhythmic breathing syncs your inhales and exhales with your foot strikes to create a smoother, more balanced pattern.

Most coaches recommend a 3:2 pattern for easy or moderate runs: inhale for 3 steps, exhale for 2.

This odd-number rhythm alternates which foot hits the ground at the start of each exhale, spreading the impact evenly across your body and reducing strain on your diaphragm and core.

When running faster or harder, you can switch to a 2:1 pattern. The key is consistency find a rhythm that suits your pace and stick with it.

4. Train Your Breathing Muscles

Yes, you can actually strengthen your lungs.

Devices like the POWERBreathe are designed to train your respiratory muscles by adding resistance as you breathe through them. Over time, this increases lung capacity, strengthens your diaphragm, and helps your body better tolerate CO₂.

You’ll be able to take in more oxygen, breathe less rapidly, and recover more efficiently between efforts.

Even without a device, regular practice of breath-focused exercises like holding your breath after exhaling or doing resisted breathing drills can improve your respiratory endurance.

5. Rule Out Asthma or Other Medical Issues

If you've been running for a while and still consistently feel short of breath, even during easy runs, it's worth talking to your doctor.

You might be dealing with exercise-induced asthma, a surprisingly common condition that many runners don’t know they have.

Signs can include:

• Wheezing during or after a run
• Chest tightness
• Coughing post-run
• Trouble catching your breath at rest

If something feels off, get it checked out. The right treatment could completely change your running experience.

Should You Breathe Through Your Nose or Mouth?

This is a common question and the answer is: it depends.

• During easy or recovery runs, try breathing through your nose as much as possible. It filters and warms the air, and promotes relaxation.
• During intense efforts, breathe through both your nose and mouth to maximize airflow and oxygen delivery.

The goal is to stay as relaxed and efficient as possible not to stress over every inhale and exhale.

Final Thoughts

Breathing while running doesn’t need to be a struggle.

With a few intentional changes better posture, deeper breaths, rhythmic patterns, and perhaps even some targeted training you can make your breathing more effective and your running feel far easier.

Remember: like any part of running, breathing is a skill. And skills improve with time and practice.

So next time you lace up, take a deep breath… and run easy.