Hey, fellow runners! Welcome back.

Are you really breathing right when you run — or just surviving?

Most runners focus on pace, distance, and form… but overlook the one thing they do every single second: breathe.
And yet, mastering your breath can completely transform how you feel, move, and perform on every run.

Breathing feels automatic — but how you breathe can completely change how you run.

In recent years, breathwork has moved beyond wellness circles and found its way into athletic training. And for runners, it can be a game changer.

Let’s see why and how.

Why breathwork matters for runners

💨 1. Boosts physical performance

Diaphragmatic breathing increases oxygen delivery to your muscles. More oxygen means more energy, better endurance, and delayed fatigue. It also supports posture and helps prevent injuries by engaging your core and reducing upper-body tension.

🧠 2. Builds mental resilience

Deep, controlled breathing activates the parasympathetic nervous system — your body’s “rest and restore” mode. This calms anxiety, sharpens focus, and helps you stay composed under pressure, whether you’re on mile 2 or mile 20.

How to breathe better when you run

Diaphragmatic breathing: Breathe deep into your belly, not your chest. Place a hand on your stomach and feel it rise as you inhale.

Rhythmic breathing: Try a 3:2 pattern — inhale for 3 steps, exhale for 2. This keeps your breathing steady and prevents side stitches.

Nasal breathing: Inhale and exhale through your nose when possible. It filters the air and helps regulate your pace.

Alternate nostril breathing: Use this before a run to center yourself and calm your nerves — one nostril at a time, slow and mindful.

Conclusion

Breathwork isn’t just a trend. It’s a performance tool — and a mental anchor. Master your breath, and you’ll not only run stronger… you’ll enjoy the run more.

👟 Ready to take your running to the next level? Check out my personalised coaching services.

Together, we can achieve your running goals and unlock your full potential!

See you in the next post & Feel Your Run,
Ely