The ‘runfluencers’ want you to breathe through your nose, but here’s what the science says

Running is more popular than ever, and with the influx of new runners comes an influx of influencers offering their advice — some of it helpful, Some of them are clearly not. If you’ve spent any time scrolling through running-related videos, you’ve probably stumbled upon a coach, athlete, or “runinfluencer” who insists you keep your mouth shut while you run. The advice to breathe through your nose while running is nothing new, but is it really backed by science?

The answer, like most things in running, is subtle. Here’s what different schools of thought say, and how to actually practice better breathing on your next run.

Should you really be breathing through your nose during cardio?

Thanks to the popularity of James Nestor’s book, I personally noticed a cultural moment online in 2020. breath. My BookTok and RunTok feed the combined forces, with the creators following the idea that modern humans have forgotten how to breathe properly, and we must breathe mostly through our noses.

Whether you buy that particular claim or not, studies show There are benefits to nasal breathing during cardio. When you breathe through your mouth, you exhale carbon dioxide very quickly, which can trigger that “can’t catch my breath” feeling. Nose breathing naturally slows your breathing rate and helps your body tolerate CO2 better over time. If nothing else, it’s a great way to push yourself and stay in it Famous zone 2 (a low-intensity aerobic series that builds your aerobic base and is currently a key moment).

At the same time, mouth breathing is a completely natural and necessary adaptation at high intensity, and trying to suppress it can hurt your performance. Here’s a simple reality at work: Your nose has much smaller airways than your mouth. Easy, conversational pace, nose breathing is completely manageable. But once your heart rate climbs to a higher intensity—tempo run, interval, or sprint pace—your muscles demand more oxygen than your nose can quickly supply. Forcing yourself to breathe only through your nose while running at high intensity can make strenuous workouts feel unnecessarily brutal.

For most of us, a hybrid approach makes sense: take easy, long breaths through the nose to increase aerobic efficiency, and let your mouth open naturally when intensity is needed.

When to inhale and exhale on your run

Some runners don’t take a strong stance on breathing through the nose versus the mouth, and instead focus more on the timing of the breath than the movement. This focus is called “rhythmic breathing,” where you inhale and exhale with your leg strike. The idea is that if you always inhale on the same leg—say, every time your right leg lands—you’re repeatedly loading one side of your body at the moment of maximum stress, and over miles and miles, that adds to the asymmetry.

One solution is to breathe on an odd-count pattern. For easy runs, a 3:2 ratio works well – inhale for three steps, exhale for two. For hard efforts, a 2:1 ratio (inhale for two steps, exhale for one) keeps oxygen flowing without disrupting your rhythm. Because you’re working on odd counts, your exhalation naturally alternates between your left and right leg.

How to Breathe Better During Your Run

Here are some ways to practice breath control during your next workout.

• On your easy runs, commit to nose breathing only. Once you can’t cheat by opening your mouth you may find that you are running very fast days. If you can’t maintain nasal breathing at an “easy” pace, you’re going too hard.

• Try a 3:2 rhythm on a relaxed run. Breathe through your nose for three footstrike, breathe through your nose (or mouth) for two. Some runners find this distracting; Others find it distracting at first. Either way, I think the awareness it creates is worth it.

• Learn how to perform a quick body scan. Are your shoulders close to your ears? Is your jaw clenched? Do you take fast, shallow breaths? Drop your shoulders, clear your jaw, and take a long, slow breath to reset. Stress is the enemy of good breathing mechanics.

• Cool down with deliberate nose breathing. The last five minutes of your run is a good time to return to deliberate nasal breathing.

Remember, you can open your mouth when the intensity demands it. The goal is not to become a nose-breathing purist at any cost, but to recover your breathing to make your run feel easier. If you’re looking for ways to practice, I recommend giving it a try The Nike Run Club appof guided run breathwork with coaching hints, as well as any Built-in breathwork activities You can find it on your running watch (I use some on my own Garmin).

Bottom line

This time, no influencer-driven buzz absolutely The Voice of Social Media. There’s real science behind nose breathing, and the habits it promotes—slowing down, building an aerobic base, becoming more aware of the body—are important for runners at all levels. But nose breathing is not religion for me. The best breathing strategies are ones you’ll actually practice consistently, and which help you stick to your running routine.