473: Breathe Better, Run Better

Breathing Your Way to Better Running

Have you ever been on an easy run and thought, Why does this feel so hard today?

Your legs feel okay, but you're breathing heavily. Your shoulders are tight. Maybe you've even had one of those annoying side stitches that makes you wonder if you should just stop and walk.

Most runners assume breathing is something we don't need to think about because our bodies do it automatically. And while that's true, the way we breathe can make a big difference in how running feels.

So I’ve got great news…even though it’s automatic, it's also a skill you can improve.

Breathing Is More Than Getting Oxygen

Breathing supplies oxygen to your muscles, but it also affects how efficiently your body moves.

When we're stressed, we naturally take short, shallow breaths. Our shoulders creep up, our neck tightens, and our bodies stay in a constant state of tension. If that's how you're breathing throughout the day, chances are you'll carry those same patterns into your run.

So many runners think they're out of shape, when really they're just working harder than they need to because they're breathing inefficiently.

Small changes in how you breathe can help you relax, reduce unnecessary tension, and make running feel smoother.

Your Diaphragm Is Your Best Running Partner

Your diaphragm is your primary breathing muscle. It’s a dome-shaped muscle under your lungs that helps to expand your lungs and bring in air when it contracts.

Unfortunately, most people don’t utilize the diaphragm effectively. 

Most people tend to overuse their smaller breathing muscles in the chest, which leads to inefficient breathing patterns, tightness, and muscle tension. 

Instead, we need to learn how to better use our diaphragm when we inhale. 

Diaphragmatic breathing, also sometimes called belly breathing, needs to be your new training partner.

When people hear "belly breathing," they often think they should push their stomach out as far as possible. That's not really the goal.

What we're looking for is 360-degree breathing.

Your diaphragm is a 360-degree muscle, meaning that it expands forward, backward, and to both sides, so it’s not just the belly.

Imagine your rib cage expanding in every direction. Your belly softens, your ribs widen, and even your back gently expands. That's your diaphragm doing the work it was designed to do.

When you breathe this way, your shoulders can relax, your core naturally supports your body, and your breathing becomes much more efficient.

It's one of those small adjustments that can make a surprisingly big difference over time, both in your running and in your everyday life. 

Taking deeper breaths and using your diaphragm not only helps to improve lung function, it also helps to relax your nervous system, decrease tension and stress, and improve recovery. 

All wins in my book.

Should I breathe through my nose or mouth? 

For easy runs, nose breathing can help slow your breathing down and encourage relaxation. It's a great tool if it feels comfortable.

Nose breathing also naturally filters and humidifies the air that you breathe, so yes, there are benefits. 

But once your effort increases, your body needs more oxygen, so you might naturally start to breathe more through your mouth, just to get in more air. 

And that’s ok. 

You also might be someone that has nasal congestion or smaller airways, making nose breathing harder and less efficient. 

Don't force yourself to stick with one method. Let your breathing match the effort.

Your goal isn't to breathe through your nose.

Your goal is to breathe well.

So don’t get too caught up in nose vs. mouth and instead, just get the air in. 

What About Side Stitches?

If you've ever had a side stitch, you know how frustrating they can be.

While we don't know exactly why they happen, breathing mechanics can definitely play a role.

If you feel one coming on, don't panic.

Slow your pace.

Take a few slower, deeper breaths.

Try gently pressing on the sore spot while taking a long exhale.

Most of the time, that combination helps the discomfort settle down enough for you to keep going.

Even better, practicing good breathing before your runs can help reduce the chances of side stitches showing up in the first place.

Why certain runners get them more:

• Eating or drinking too close to the run — a full stomach increases the weight and downward pull on the organs

• Starting too fast before breathing mechanics have settled

• Shallow chest-dominant breathing that keeps the diaphragm high and non-supportive

• Poor core stability — the musculature that should support the abdominal contents isn't engaging

• Dehydration — concentrated fluids in the stomach may directly irritate the peritoneum

How to prevent them:

• Allow 1.5–2 hours after eating before running, or keep pre-run food small and easily digestible

• Start every run with 5–10 minutes of genuinely easy effort

• Practice diaphragmatic breathing off the run so your default pattern is already more efficient before you start

• Build core stability — the same work that prevents injury also prevents side stitches

How to fix one mid-run: Three steps that work almost every time:

1. Slow down or walk — reduce the impact loading immediately

2. Take a deep diaphragmatic breath in through the nose — expand the belly, not the chest — so the diaphragm descends and takes mechanical tension off the peritoneum

3. Exhale through pursed lips slowly and completely — this slows the breathing rate, prevents hyperventilation, and allows the diaphragm to relax into a supportive position

Practice Before You Run

Just like strength training or mobility, breathing gets better with practice.

You don't have to spend hours working on it.

Start with five minutes a day.

Lie on your back with one hand on your chest and one on your ribs. As you breathe in, feel your ribs gently expand in every direction while keeping your shoulders relaxed.

Once that feels comfortable, practice while sitting.

Then standing.

Then walking.

Eventually, bring that awareness into the first few minutes of an easy run.

You don't have to think about your breathing the entire time. Just give your body a chance to learn a more efficient pattern.

Breathing Helps More Than Your Running

The same breathing techniques that help you settle into an easy pace can also help you calm your nervous system after a stressful day, sleep better at night, and feel more relaxed during strength training or mobility work.

That's because your body doesn't separate running from the rest of your life.

The habits you build throughout the day show up during your training too.

If you take one thing away from this, let it be this:

You don't need to breathe perfectly.

You don't need to count every breath or memorize complicated patterns.

Just start paying attention.

Spend five minutes each day practicing deeper, more relaxed breathing. Then notice how you feel during your next easy run.

Running doesn't always have to feel easier overnight, but small improvements add up. Just like building strength or endurance, learning to breathe well is another way to help your body work with you instead of against you.

And that's what we're really after: making running feel better so you can keep showing up, stay consistent, and enjoy the process for years to come.