In the quest for better performance, runners constantly explore new training techniques, gear, and nutrition strategies. Yet, one of the most powerful performance enhancers might be right under your nose—literally. Nasal breathing during running is gaining recognition as a game-changer for endurance, recovery, and overall health.

The Science Behind Nasal Breathing for Runners

Your nose isn't just for smelling; it's expertly designed for breathing. Unlike mouth breathing, which bypasses important respiratory functions, nasal breathing:

• Filters and warms air before it enters your lungs, protecting your airways from irritation and dehydration

• Produces nitric oxide, a powerful molecule that improves blood flow in the lungs for more efficient oxygen uptake

• Engages the diaphragm, stabilizing your core and improving stamina

• Creates natural resistance that results in 10-20% more oxygen reaching your bloodstream

Research by exercise science professor George Dallam found that after six months of nasal breathing training, runners were breathing at 39.2 breaths per minute through their noses compared to 49.4 breaths through their mouths—yet maintained the same performance level. This 22% greater efficiency could make a significant difference in your running economy.

Benefits for Runners

Switching to nasal breathing offers numerous benefits specifically for runners:

1. Improved oxygen delivery to working muscles: Despite feeling like you're getting less air, nasal breathing actually enhances oxygen uptake where it matters most.

2. Protection against exercise-induced bronchoconstriction: Cold, dry air entering directly through the mouth can trigger asthma-like symptoms. Your nose warms and humidifies incoming air, keeping your airways happy.

3. Enhanced recovery: Nasal breathing activates your parasympathetic nervous system, promoting better recovery between workouts and improved sleep quality.

4. Reduced dehydration: Mouth breathing accelerates water loss, while nasal breathing conserves moisture—crucial during longer runs.

5. Better core stability: Nasal breathing naturally engages your diaphragm, improving core stability and overall running form.

6. Mental focus benefits: Many runners report entering "flow states" more easily when practicing nasal breathing.

The Challenges of Nasal Running

Let's be honest—transitioning to nasal breathing isn't easy. Common challenges include:

• Initial discomfort: The "air hunger" sensation when first switching can feel alarming.
• Nasal congestion: Many habitual mouth breathers have underdeveloped nasal passages that may initially feel congested.
• Pace adjustment: You'll likely need to slow down at first as your body adapts.
• Social perception: You might feel self-conscious about your breathing technique around other runners.

Practical Steps to Implement Nasal Breathing

Ready to breathe better? Follow these steps:

1. Start gradually

Begin with nasal breathing during warm-ups, cool-downs, and your easiest runs. As your body adapts, progressively increase the duration and intensity of nasal-only sessions.

2. Clear nasal passages before running

Try nasal irrigation or simple nose-clearing exercises before heading out. For chronically congested runners, nasal strips can help open airways.

4. Find your proper pace

When first implementing nasal breathing, you'll need to slow down. Pay attention to your body's signals and gradually build back to your regular pace as your nasal capacity improves.

5. Use Simply Breathe strips during practice and sleep

Simply Breathe mouth taping strips can be instrumental in training yourself to breathe through your nose. Use them during easier training runs to reinforce nasal breathing. Wearing the strips during sleep ensures 7-8 hours of nasal breathing practice each night, accelerating your adaptation and improving recovery.

6. Practice consistently

Full adaptation typically takes 6-8 weeks of consistent practice. Stick with it! Your breathing will become lighter and more efficient over time.

7. Consider supplemental training

Specific breathing exercises off the track can speed your progress. Simply practicing nasal breathing throughout your day helps condition your respiratory system.

The Bottom Line

The transition to nasal breathing requires patience and commitment, but the rewards for runners are substantial. Improved oxygen utilization, better recovery, reduced injury risk, and enhanced performance are well worth the initial discomfort.

Start slowly, stay consistent, and within weeks you'll likely notice improvements not just in your running, but in your overall health and well-being. Your nose was designed for breathing—it's time to let it do its job, even when you're logging those miles.

Remember: the best runners aren't necessarily those who breathe the hardest, but those who breathe the most efficiently. Close your mouth, open your nostrils, and discover what nasal breathing can do for your running journey.

Simply Breathe provides premium mouth taping products designed specifically for athletes looking to improve their nasal breathing during sleep and daytime activities. Our LipSeal Tape is comfortable, effective, and developed by dental and breathing experts to help you breathe the way nature intended.

References

1. Dallam, G. M., McClaran, S. R., Cox, D. G., & Foust, C. P. (2018). Effect of Nasal Versus Oral Breathing on Vo2max and Physiological Economy in Recreational Runners Following an Extended Period Spent Using Nasally Restricted Breathing. International Journal of Kinesiology and Sports Science, 6(2), 22-29.

2. Nicolò, A., Massaroni, C., & Passfield, L. (2017). Respiratory Frequency during Exercise: The Neglected Physiological Measure. Frontiers in Physiology, 8, 922.

3. Lee, Y. C., Lu, C. T., Cheng, W. N., & Li, H. Y. (2022). The Impact of Mouth-Taping in Mouth-Breathers with Mild Obstructive Sleep Apnea: A Preliminary Study. Healthcare, 10(9), 1755.

4. McKeown, P. (2015). The Oxygen Advantage: Simple, Scientifically Proven Breathing Techniques to Help You Become Healthier, Slimmer, Faster, and Fitter. William Morrow.

5. Nestor, J. (2020). Breath: The New Science of a Lost Art. Riverhead Books.