This. I don't understand how this is alien to people. I thought everyone was a nose breather like me until I got into the sport of running and people telling folks they have to learn to nose breathe. Color me fucking surprised. Also naturally breathe with my stomach/diaphragm day to day but for some reason only chest breathe while running or jogging. Perhaps that's the only reason I even look at breathing videos because I'm interested in the weirdness of it all now.
I watched the whole video breathing through my anus. I’m going to employ this method when running in my marathon this weekend. I hope I don’t cough and shit myself.
Been using 100% nose breathing for over a year. It has been a foundational change to my running, it impacts every aspect of a run (I’m over 40 so I had to break a lot of habits). Nose breathing has given me more control of my energy output during a long run, and I’m more conscious of my heart rate and speed. Initially it made my runs slower and it was difficult reminding myself to keep my mouth closed especially towards the end of runs. The awareness of your breath that comes with nose breathing is particularly useful during interval training, after much practice I was able to maintain my heart rate while increasing turnover. Overall it’s a very useful technique and allows you to regulate your exertion levels, in my case it didn’t specifically increase my top end speed but it moved what used to be an 80% exertion run down to a 50-60% exertion, and cut my recovery times in half (returning to calm breathing between reps). It’s difficult to master (I’m still a few years off) and I still have to practice at it everyday, but the benefits extend to your normal life. It’s my go to when I want to calm emotions or relax my body. It’s super useful, thanks for the video!
HM, That improvement in your "80%" effort may just be from having to slow down to what was your actual lactate threshold & that shifted as a result of the slowing down not the method of breathing!
I have exercise induced asthma, and have always struggled to breathe when running, gong into severe attacks at the end of races. Since switching to nose breathing, I haven't even needed my inhaler! I had to slow down quite a bit at first, but it was so worth it. It's like adding an extra gear when sprinting or doing hills!
Hey, i've had lifelong ashtma and my lungs would always constrict about a mile into a run. Nose breathing has CHANGED THE GAME. I just started and already I can get through a 3 mile run with my lungs mostly open. It's unreal. I think i was always shallow breathing and my lungs closed up to protect themselves.
@@999titu Check out buteyko. When you get tight chest, you have to actually hold your breath as long as possible to increase CO2, which will open airways and bronchial tubes. It is counter-intuitive, but it works. Also fasting helps a lot. Check out jason fung.
I've been sleeping with a plaster over my mouth since reading a book called, "Breathing Free", It was suggested to me from a friend who's dad had emphasyma, he then had lung cancer, but was told not to worry about the lung cancer as the emphasyma will kill him first. He lived long enough to die if lung cancer. I highly recommend the book. Anyway I now don't wake up every morning with a sore throat and a blocked nose, as before and it definitely helps manage my asthma. I read it years ago and have forgotten most of it, but it said something about breathing through your nose helps to get the right pH of your blood making oxygen transfer more efficient.
I have been doing this and it works really well = 5K run in Zone-2 and nose breathing 100% of the time - about 30 minutes. Average hear rate = 137. It feels great! Try it.
Tried nose breathing today when i had a stitch while running. Increased my speed and endurance tenfold dude. Might start running professionaly lol jks but kind of not joking
I learned 15yrs ago how to breathe properly by running. There is NO WAY you will endure long on the track breathing through your mouth. Plus you run faster. AND I noticed my facial structures become more sculpted over time. My nose in particular is no longer round, cheekbones are as sharper than ever and ears are pointier. It was a free face-lift for sure.
Thanks, Tyson. I've read James Nestor's Book and also Patrick McKeown's book The Oxygen Advantage. I have been taping my mouth at night for the past couple of years and breathing through my nose throughout the day. Running has been the hardest nut to crack when it comes to nose breathing. For me, I just struggle to run slow enough and persist at this pace over time to allow my lungs and physiology to adapt. But I have found a solution of sorts. I've been running every day this year and that means the need to prevent injuries and take care if I feel pain or soreness developing. So I've had to slow down when I had calf pain. I mean, really slow down! If wanted to keep running every day, I had to. To make me feel I was still benefiting from these very slow runs I started running them whilst nose breathing. Breakthrough! I said it wasn't an ideal solution but it took me to have to really run slowly to allow my lungs and body to begin to adapt. I am beginning to find my nose breathing becoming more natural. I've found people say they have transitioned to nasal breathing runs but do not say how hard it can be and how slow you need to run at the start!
Yep, nose breathing is fine for easy-pace running but at threshold pace or anaerobice pace, forget about it. Your body will need much more oxygen than nose breathing can provide.
Hello friend. My name is Marcos Antonio, I'm a marathon runner, I'm 65 years old and I'm from Brazil. Currently I've been dedicating myself to research this item of breathing correctly through the nose to have better results and improve heart rate. For some time I have been practicing the fourth item, which is to try to train races breathing only through the nose. I confess that I have been observing some small improvements in the heart rate. Now I will try to apply the first three items as well. Thanks for the tips and hope to receive more. If you have any other videos on the subject to indicate me. I will be very grateful Sorry for the mistakes because I'm talking via Google translation.
It is worth noting that there is no actual scientific, peer-reviewed evidence for what Nestor claims. It is essentially pseudoscience (fake). That does not mean breathing through the nose does not help, but there is no evidence. It could be that it limits look at what elite runners do. Some do nose breath, such as Kiloam Jornet, but it is used as part of low heart rate zones “ So sometimes it is good to do training sessions only breathing in through the nose which helps improve your efficiency over a long distance because you learn to breathe more air in through your nose. “ Other times he does breathe through the mouth. The idea that nose breathing is ideal is not based in science. It may be a good way to warm up air in cold weather or to help stay in the appropriate zone for long-distance running. This book is not scientific though.
Thank you so much for sharing this! My daughter wants to be a runner but she is a mouth breather and gets so frustrated running. This gives me hope that we can help her feel safe breathing through her nose with these exercises and hopefully turn her into a runner!!
Just learning to run and I breathe through my nose, when I tried breathing through my mouth like I’m being told, I get so winded and it knocks my rhythm off. It’s good to know that isn’t the only way. Now I can tell my husband to let me be with my nose breathing.
Quick note about the breathing through the nose and out the mouth when jogging at the end of this video. The most recommended and one I personally saw a huge difference with is two quick and deep breaths through the nose and one full breath out the mouth, helps to do in rythym with your stride
That's the most logical approach and what works for me too. The most important thing is *inspiring* through the nose. In sports, exhaling through the mouth makes a big difference because you get rid of the accumulated CO2 quicker.
Thank u so much for this vid!! I've been hearing about mewing recently. Of course it's a hot topic now and I've been having this dilemma with running, if I'm supposed to run with mouth open or not. Soooo many sources online told me to run with my mouth open, cuz it allows for more oxygen to enter, probably answered by people who've been mouth breathing and find it difficult to change that. I needed to hear it from someone who knows about nose breathing and has practiced it for a while and is able to run without breathing thru his mouth. So thank u so much for uploading this! I needed to hear it. I'm a mouth breather and I too find it difficult to breathe thru my nose especially when running but I'll give it a shot. There are probably more mouth breathers out there looking for this video for answers right now, just like me🙏
Commenting in appreciation for this video because you mentioned "Breath" and this is exactly the type of video I was looking for. I am reading that book right now. Thank you, thank you, thank you ❤
Stopped eating dairy about a year ago. Chose to eat it a couple of times recently and was instantly congested and full of mucus both times. I definitely am a mouth breather when I run, because I trained myself after seeing a video long ago. :)
Brand new runner. On my 12th run this morning, I ran 4.2 miles I just over 45 minutes, and I breathed through my nose almost the entire time and what a difference! My mindset during, and recovery after, my run both improved dramatically.
OK, not to be critical here because you said you're a new runner, but nose breathing at this pace is completely achievable. Personally I run at a race pace of 15kph (9.32 mph) and I can assure you, nose breathing at that pace is virtually impossible and I would not encourage it because you'll deprive your body of much needed oxygen.
@@thepsychologist8159 that's not true proper nose breathing gives you just as much oxygen as mouth breathing. the out of breath feeling you may have when nose breathing is from co2 buildup in your body. as proof look at examples like Eluid Kipchoge and other greats runners they nose breath.
@@Fishbois "as proof look at examples like Eluid Kipchoge and other greats runners they nose breath" - I didn't know the person who uploaded this video was an elite runner. Elite runner = elite training. Plus, that's not correct. Kipchoge and other elite runners use a combination of nose and mouth breathing when running at race-pace.
@@thepsychologist8159 I didn't say the person that uploaded this video was an elite runner. In general except in the most strenuous times Eliud Kipchoge and other greats nose breath just watch his 4.22 marathon video. I usually run an 8 minute mile and nose breath.
@@Fishbois "In general except in the most strenuous times Eliud Kipchoge and other greats nose breath" - Correct, as I said 'at race pace' they use a combination of nose and mouth breathing. However, their mouth breathing isn't as pronounced/obvious as an amateur runner, so often it's hard to tell. "I usually run an 8 minute mile and nose breath" - I'm a 50+yo runner (I've been at this game for over 30 years) and this morning I ran 14.13km in 58:58 in preparation for my HM next week. Did the whole run while mouth breathing. It felt great with all that air getting deep into my lungs and oxygen into my muscles. - Sure, if I was running 8-minute miles, then I'd mostly be nose breathing. - My wife started running about a year ago (mostly trains on a commercial treadmill, sometimes on a trail). After observing/listening for about 6 months I asked her "why do you seem to be so out of breath all the time .... are you mouth breathing"? Her response, "no, I've read about nose breathing and the online coach encourages this". My advice to her "ditch the nose breathing, just breathe through your mouth, more oxygen is delivered to your muscles that way". The result? No more 'out of breath' and a dramatic improvement in her 5km time.
Great video! I started my "nose breathing" journey about one year ago. I am in the process of posting my 10 week journey re learning to incorporate nose breathing into my running, to my TH-cam channel. My "channel" is very small...only 18 subscribers LOL. So many learnings that I really felt compelled to share the journey with others and was hoping to learn from others. I've added your video to my saved list. Excellent. Loved your reminder about the alternating nostril breathing. I need to get back to this! I still struggle with the breathing on some of my runs but sooooo much better! Thanks for posting!
Dairy, beef and seed oil for me. My runs are so much more relaxed. I also try to breath slower and more deeply than I did when mouth breathing. I'd try to find a pace where I could run 4 steps in, 4 steps out. Or a faster pace of 3 steps in, 3 steps out. My fastest long distance pace is 3 steps in, 2 steps out. That's a sweet rythym.
Some days breathing through my nose, while running, is easy, and some days I just get out of breath. As another person commented, inhaling through the nose and exhaling through the mouth seems helpful and, at least initially, easier. I tape my mouth at night with very little tape. Usually I wake up in the morning with it still taped. I feel well rested, and my throat is never soar. If I don't tape my mouth, half the time I wake up with an irritated throat, presumably because I've been snoring. Thanks for the video! TH-cam suggests I watch next "5 Ways To Improve Your Breathing with James Nestor."
im 43 and have come to nose breathing for two reasons one being that it may give me a more asthetic look and the other which is more important to me now is the ability to go longer and faster with less air. im not a runner i do cycle to work 30m and have started boxing and part of that is skipping ie boxer skip. i want to be able to do all this and not be as tired. i was always congested as a kid and so never developed this technique also no one told me aboit it before. ive been trying it a week or so now with focusing on breathing through nose. the last few days ive tried the mouth taping which made me anxious (remembering what it was like to be so congested but its actually been fine and ive been able to breath ok. i tried mouth taping for bed last night again really anxious about that but that was fine too and today it feels a lot more comfortable. what i did get that ya didnt mention is the nose strips that help keep ya nasel passages open they are only cheap £1 for ten uk so ive got these for when i get bloked up. also another thing that works is havin a pink salt candle thing in each room as the dust and crap in the air is sucked into it and so the air quality is better. im looking forward to developing my oxygen intake so i can box or skip longer and if it does make me look better thats a bonus
All my life mouth breathed. Read James Nestor. Started taping my mouth a year ago and conciously nose breathing during the day. Yesterday run for the first time with success a 10km road race. Tried it last year but my ego got the better of me and I breathed out of my mouth as it wanted to go faster. Beating my ego was a fine victory.
I have been trying to breathe through my nose when I run. It starts out well, then all of a sudden, I go back to the mouth. Seems like I can't get a good balance in my nose. It's definitely a challenge for sure. Slowly but surely.
I was a mouth breather since I started running.. but it took alot of time to realize that after almost each run I started sneezing non stop and alergic to many things and this was a big problem for me as it turned out that i might also have an asthma attack ( i am asthmatic now mild.. since age of 3 i was having problem breathing heavily).. but then realized alhamdulilla and started running while nose breathing and take flonase ( nasel liquid) to prevent alergic reaction of snoozing.. but now most days i get the workout done without any issue.. i run pretty fast 5ks mostly for my age ( 44 now) but now am able to run comfortably as thought while running and mouth breathing.. i am glad i switched.. i also have flesh growth developed in one nose hole blocking easy breathing .. but it never demotivated me from running... Alhamdulilla Point to note - nose filters most if not all allergens which otherwise would created an alergic reaction.. Which one might easily fall prey to if breathes through mouth
I tried this by keeping some water in your mouth throughout the day. That forces you to breath through your nose. It is the best trick I had tried to do nasal breathing in your day to day life.
Omg,slept one night with tape on my mouth..i didnt snore woke up well rested and with a calm heartbeat. My meditation that followed was much deeper and started right away..much much thanks!!
Nasal breathing greatly increased my endurance. As a mouth-breathing kid I wasn't even able to run a full lap around the school track, much less a mile.
I was cycling in the cold and my lungs got really hurt, I was coughing up mucus for 2 weeks. Nose breathing is definitely better for your lungs but it seems impossible when you're going at a very intense pace
Best combination for running imo is to breathe in through your nose and out through the mouth. Means you minimise the stale air (air you've already breathed in) while getting the benefit of cooler, filtered air through your nose. Takes a bit of effort but really helps especially on cold days to avoid very cold air burning your lungs
This comment just helped me a ton! just finished a run and had some trouble breathing because of the cold/dry air, and I'm sure what you mentioned is going to be a game changer for me, thanks lots!
@@ibrahimaljfout5057 No worries! I found myself tasting blood after some winter runs here in Scotland so I was delighted to learn about this trick to help out
thanks. qustion is it better to always be breathing through nose at a slow pace as this gives the blood time to get oxygen to or can ya do it fast and it still work? i think although hard to do slow and steady would work best even if ya gasping for air
Slow and steady might help with the temp of air, but when you're gasping you really need the turnover of gases. I wouldn't try to slow your breathing while you're running, it'll probably catch up to you quickly @@baldbadass
I sing and try both nose breathing and mouth breathing, both single and combination of both same time and switch. Mouth is for fast paced emergency but nose is the ideal and should be trained fast paced. Mouth can lead to more infections and symptoms since the airway can't these outside creatures. The nose has hair and better protection plus it keeps the air hydrated which keeps the vocal folds in a better state. If you can, try to use your nose as it is the ideal, and next time you see a singer bring this up let them know if they are doing it wrong as proper technique information is vital.
Same here....Many elite runners will cut out dairy 3 or 4days before a big race...no matter what...Drairy produce mucus...thats why they do it....and remember...chocolates are DAIRY !!!!
Be careful to not make the change too quickly particularly during intense exercise, so your body has time to make adaptations, because in changing breathing too quickly I experienced some muscle cramping which may have been related to reduced oxygen intake
I don’t believe so. When you adapt yourself to nasal breath, you are teaching your body to tolerate higher levels of CO2 in the blood. The higher levels of CO2 actually help you absorb more oxygen. If you exhale through your mouth, you lose the advantage of the extra CO2.
after I watched this video I did a 2 mile tempo run and ran a 10:13 I PRd by a min ofc I did a bunch of summer work aswell and the next day I ran for 12 miles through my noes the whole time feeling relaxed and calm. Def an under rated and more runners should be doing this
@@thepsychologist8159 Yes we run these 2 mile tempo runs usually every monday or wensday, during xc season and our average pace is usually around 5:07 per mile
@@thepsychologist8159 Yes it was my first workout with noes breathing and for most the time I felt like i was getting no air at all, but In the end it obviously worked pretty good
@@edge3037 Personally, I find all this 'hoopla' on nose breathing over-rated and even misguided, especially when exercising at intensity. I've read James Nestor's book and yes I agree, there's many benefits of nose breathing in general, when in a relaxed state, at an aerobic statee or even doing some short-structured nose breathing exercises as a training tool at higher intensity. But at a high intensity or prolonged intensity, James Nestor does not dismiss that mouth breathing is the most effective way of delivering the most oxygen to the body. I'm 52yo and I've been experimenting with all sorts of techniques in my distance running since the age of 14yo. Personally, I"ve found absolutely no benefit in my running (especially at threshold or above) doing nose breathing. And when I watch elite runners (i.e. 800m sprinters), at the end of a race they're sucking in air through their mouth ... some even hunched over doing the same. This is clear evidence that the way to get in the most oxygen is through the mouth, especially at a higher intensity (they don't walk around after a race causually breathing through their nose, assuming the lotus position!). I've also just watched a TH-cam clip of an elite triathlete on the topic of breathing when running and not once did he mention nose breathing. He simply gave advice on being relaxed, relaxing arms, shoulders, etc, and importantly, concentrate on breathing ensuring it's deep into the belly to expand the diaphragm, and rhythmic. Nose breathing should be embraced any other time, but at threshold or above, the body requires oxygen and there's only one part of the body that delivers the most.
Since the transition to nose breathing I've seen huge results over the last 2 years. I mouth breath only for intense sprints in particular the bfa, those in the army know what I am talking about, It's a 2.4km sprint. Currently training to lower my heart rate running 17.4km at 5:33 1km pace. Nose breathing is key for all fitness, yes this includes lifting. It's disappointing to see so many people who i look at should smash me running barley keeping up with me. I'd very much like to see some analysis done regarding treadmill vs track/ path for reference I only train treadmill and the results are there to prove the difference. The only thing I will agree with is natural elevation and oxygen reduction are huge for improvement I've got no defence against that
Yeah I've been nose breathing while running mainly jogging you know on your trails and I never get as tired anymore and my lungs are just full of air but just full of air and it never feels like I'm running out I did speech to text so if anything sounds often there it's because of this
I ran next to a fat dude on a treadmill who nose breathed and outran everyone in the row of runners. I couldn't help but watch him. I copied him. Now I understand
Thanks for the video I will try what you’ve recommended. I wondered too if you’ve heard of Jal Neti ? Made me think of it when you talked about cutting out dairy to improve sinuses. Jal Neti completely cleans it out, has made a big difference for me .
I do not know why this wasn’t mentioned or talked about in the. Nose breathing is great for slow, endurance, long distances. Sprinting and top end athletics require breathing through your mouth. I use nose breathing to modulate my runs breathing through my nose and keeping my breath easy for the majority of my run. Then open my mouth and breath hard when sprinting and will then slow my pace and when I can breath easy through my nose again I know I’m back into my endurance zone and can either keep going at a steady pace or open back up and sprint again.
Luke, check out a book called 'Breath' by James Nestor. He goes into this specifically. Even watch a few interviews of him online. I interviewed him for episode 63 of the Relaxed Running Pod if you're interested.
to trigger the opening of your nasal passages: deep breath in, deep breath all the way out hold your breath/nose and rock your head gently until you have a medium strength urge to breath in(ideally 30-40 seconds) relaxed slow breath back in and out through your nose if possible for next couple mins. repeat 3 or 4 times. The paranasal sinuses are the main producers of nitric oxide. The healthy way to get more in your blood is breathing it in from your nose.
Been a mouth breather all my 56 years. Just started running again using nasal breathing. Its difficult but i will persist. I am running slower and my mouth automatically wants to open everytime i feel air hunger.
It's kind of killing my motivation being a runner who (actually) only can run with my mouth open. I have a large overbite and a retracted jaw, which means that I need to have my mouth slightly open all the time in my life.
Yeah, it's tough. It feels like it's mostly psychological, just doesn't feel like you have any oxygen, even though obviously you do. Reminds me of the psychological panic when wearing gas mask in military.
I have been a mouth breather all my life and at age 50 I started nasal breathing! But i had to resort to nasal strips to help for sleep. After 7 months I started training while nose breathing but it’s a long process for me. I did not see any difference appart from not having my pillow cover with drooling which is very gross! I will stick with nose breathing from now on!
I have always breathed from my mouth as I have always felt my nasal passage was blocked recently I have been watching some running videos and they have suggested breathing via nose than mouth to gain more efficient output. Its not easy to transition to I do find at times I just simply need to suck in some air via my mouth. I will consider the dairy suggestion I too love my cheese and milk can you tell me how long off dairy before you notice a difference in the nasal passage
When I breathe through my nose while running I notice that I get a burning sensation in my nasal passages. I still work on my nose breathing but it can be uncomfortable.
Anyone know anything about why my nose feels so dry after breathing through it during exercise? My whole face starts to feel like it’s on fire sometimes
I try but this doesn’t seem possible with my deviated septum. My left nostril is always blocked to some degree. I fear I am destined to be a mouth breather while running without surgery.
I think they're great. Especially if you have a deviated septum. You could also try the Nasal Dilator. I've linked it below. I personally haven't used it but I'm a huge fan of the man who made it. oxygenadvantage.com/product/nasal-dilator-sports/
The dairy comment is spot on. I went 47 years breathing through my mouth almost all the time as I couldn't use my nose properly. Turned out I had a dairy intolerance and only realised when I changed to a plant-based diet
Pls dnt jump onto another extreme side . Plant based diet doesn't works neither meat based diets . You will be deficient in vit D 3 and K2 andnthats a hell you dnt want to experience. I started taking those supplements and got off my anxiety issues ,pills and even my BP pills . Now running like a terminator alhamdulillah. . It does makes a difference , thought I was too lazy even thought it was true by anxiety was due to me deficient in vit d3 and K2 .
@@MODEST500 Nonsense, you can get k2 and d3 from plant and fungi based sources like fermented foods and mushrooms (leave them out in the sun to increase the d3 to the fullest). A plant based diet isn't an extreme diet, a raw vegan diet is an extreme diet.
Another one-method-fits-all kind of video. For some people the nostril walls come in contact due to the intake pressure decrease during heavy nose breathing, making it impossible to bring enough air into the lungs above a certain running load. The only way to run fast for those people is therefore to use mouth intake at least partially. Same goes for dairies, many people are fine with them?!
Apache warriors sometimes had to run 70 miles a day in the desert. They would teach their young to run with a mouthful of water so they were only able to breathe through their nose. So maybe instead of the tape you should try a mouthful of water while running. Some people might have a phobia about having their mouth covered.
I was amazed how much of a difference cutting dairy out makes to my airways. Its like you've been sick your whole life and you just got used to it because that's the way you've always been, so you think that's normal. Then suddenly your airways open up and you can breath again and now you know what it feels like to be well.
I dont feel tired at all. But the problem is i breathe in from nose but after a few seconds when i exhale my throat blocks. Like while snoring. What should i do?
The fact that no physical activity requires manipulation of your nostrils allows you to always maintain the same exact nasal breathing pattern all the time if you’re disciplined to that extent, which is possible.
hello sir so i have problem of sinus during running i couldnt able to breathe through my nose as it start getting headache and nose ache due to sinus so what should i do in that situation do i stop running or just breathe by my mouth??
I tried it yesterday on my 5k. I only run at a 7 minute per kilometer pace and after five minutes I was forced to breathe through my mouth. I don't think it's right to say that nose breathing is categorically better than mouth breathing, because it's just not true. It may be better for some people, but not for others. The Running Channel makes this point, making it clear that either is fine as long as it works for you.
I would question why anyone would not be breathing through their nose in a relaxed state, working in an office and/or while doing mild exercise. However, when running at threshold pace or anaerobic pace, then you'll need to get as much oxygen in and that is through your mouth. I'm 52yo and have been a distance runner since the age of 14yo. In that time I've known runners trying nose breathing and I've often heard runners telling me they feel exhausted using this method or gasping for breath. Why? Not enough oxygen. Sure, try it on an easy-pace run, but once you ramp up the pace forget about nose breathing. Just breath through your mouth.
Why don't you let people make up there own minds . All your comments are negative. We are not all the same just because it doesn't work for you doesn't mean it won't work for everyone. For all we know you may have a medical problem stopping it working for you.
@@stripe391 "Why don't you let people make up there own minds" - Correct. Knock yourself dead. Try nose breathing for all I care. "All your comments are negative" - Really? Must be Gen Z. Your generation is a little too precious. God, I could sneeze and you guys would get offended. "We are not all the same just because it doesn't work for you" - As I said, I've been at this game for many years. I've observed many runners over the years trying nose breathing when running at threshold or in an anaerobic state and you know what, ALL of them struggle. So for those, indeed it would be 'they are all the same'. Years of my experience tells me you're wrong. "For all we know you may have a medical problem stopping it working for you" - Did you know many people have a deviated septum? Yes, many people. So if that's the case, how many runners do you think struggle with nose breathing? Yet they continue to try is because 'idiots' convince them that it's the thing to do. Yes, perhaps when sitting down watching TV or in the office. Yes, perhaps when running at an easy pace. But beyond that, mouth breathing delivers more oxygen to the body. It's simple science. Get over yourself.
@@stripe391 Did you hear what he said 3:16 "in 2010 I had my first sinus surgery and in 2013 I had my second". Gee, I wonder why? As I said, many people have a deviated septum. So unless we all go and get nose surgery, then I can assure you, breathing through our nose when running at threshold or in an anaerobic state is almost impossible, and that's when a person runs out of breath and becomes inefficent. So getting back to what you said 'we are not all the same', is a bit of a stupid statement because the person on this video has had two surgeries on his nose yet he's now trying to preach to people the benefits of nose breathing when indeed that may not be physically possible for them. Yes, that makes sense !! I heard it, I've read it, I've tried it. Many others have also. In theory it sounds great, but for 'many people', it just doesn't work, which is OK, because mouth breathing at threshold or in an anaerobic state is just fine.
Try starting on a treadmill so you can control your pace. You also have to get used to that feeling of not getting air, and remember its just a feeling, you’re getting plenty of air. Also blow your nose before you start, I also coat the inside of my nostrils with Vic’s to make sure they stay clear.
Oh, one breathing technique to really “ruin” your run is to do your normal breath out, then take a step without breathing in, then start breathing in. Repeat this. It’s horrible but excellent
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I watched this whole video breathing through my nose. No issue
No tissue?
This. I don't understand how this is alien to people. I thought everyone was a nose breather like me until I got into the sport of running and people telling folks they have to learn to nose breathe. Color me fucking surprised. Also naturally breathe with my stomach/diaphragm day to day but for some reason only chest breathe while running or jogging. Perhaps that's the only reason I even look at breathing videos because I'm interested in the weirdness of it all now.
I watched the whole video breathing through my anus. I’m going to employ this method when running in my marathon this weekend. I hope I don’t cough and shit myself.
@@mav3ric100 good for u. want a cookie now?
@@skylinetrading9498 People are still saying want a cookie? Jesus.
Been using 100% nose breathing for over a year. It has been a foundational change to my running, it impacts every aspect of a run (I’m over 40 so I had to break a lot of habits). Nose breathing has given me more control of my energy output during a long run, and I’m more conscious of my heart rate and speed. Initially it made my runs slower and it was difficult reminding myself to keep my mouth closed especially towards the end of runs. The awareness of your breath that comes with nose breathing is particularly useful during interval training, after much practice I was able to maintain my heart rate while increasing turnover. Overall it’s a very useful technique and allows you to regulate your exertion levels, in my case it didn’t specifically increase my top end speed but it moved what used to be an 80% exertion run down to a 50-60% exertion, and cut my recovery times in half (returning to calm breathing between reps). It’s difficult to master (I’m still a few years off) and I still have to practice at it everyday, but the benefits extend to your normal life. It’s my go to when I want to calm emotions or relax my body. It’s super useful, thanks for the video!
Mouth is open now. Where you from HM?
Lol to put it more simple Dude breathing through mouth does not give your brain oxygen
HM, That improvement in your "80%" effort may just be from having to slow down to what was your actual lactate threshold & that shifted as a result of the slowing down not the method of breathing!
I have exercise induced asthma, and have always struggled to breathe when running, gong into severe attacks at the end of races. Since switching to nose breathing, I haven't even needed my inhaler! I had to slow down quite a bit at first, but it was so worth it. It's like adding an extra gear when sprinting or doing hills!
Hey, i've had lifelong ashtma and my lungs would always constrict about a mile into a run. Nose breathing has CHANGED THE GAME. I just started and already I can get through a 3 mile run with my lungs mostly open. It's unreal. I think i was always shallow breathing and my lungs closed up to protect themselves.
@@PaulSprangersCityLimits I am just asthmatic from birth but I love running I got throat allergy too.
Don't know what to do..
Despite I run.
@@999titu Check out buteyko. When you get tight chest, you have to actually hold your breath as long as possible to increase CO2, which will open airways and bronchial tubes. It is counter-intuitive, but it works. Also fasting helps a lot. Check out jason fung.
Red bull 30mins before your run 2 puffs of ventolin at the start and I'm good for 5ks works for me but wouldn't want to do much more than 5
I've been sleeping with a plaster over my mouth since reading a book called, "Breathing Free", It was suggested to me from a friend who's dad had emphasyma, he then had lung cancer, but was told not to worry about the lung cancer as the emphasyma will kill him first. He lived long enough to die if lung cancer. I highly recommend the book. Anyway I now don't wake up every morning with a sore throat and a blocked nose, as before and it definitely helps manage my asthma.
I read it years ago and have forgotten most of it, but it said something about breathing through your nose helps to get the right pH of your blood making oxygen transfer more efficient.
I have been doing this and it works really well = 5K run in Zone-2 and nose breathing 100% of the time - about 30 minutes. Average hear rate = 137. It feels great! Try it.
Tried nose breathing today when i had a stitch while running. Increased my speed and endurance tenfold dude. Might start running professionaly lol jks but kind of not joking
I learned 15yrs ago how to breathe properly by running. There is NO WAY you will endure long on the track breathing through your mouth. Plus you run faster. AND I noticed my facial structures become more sculpted over time. My nose in particular is no longer round, cheekbones are as sharper than ever and ears are pointier. It was a free face-lift for sure.
So it was all a lie that a dwarf could never become an elf? I feel betrayed by the elders and shall now initiate elfification. 🙏
Youre saying that it’s easier to run for a longer period of time and to run faster if you ONLY breath through the nose?
@@nathanmyles1 nose breathing combined with diaphragm breathing pretty much 2x your stamina
How old were you when you started breathing properly through your nose?
Was it the running or the breathing that thinned out your face?
Thanks, Tyson. I've read James Nestor's Book and also Patrick McKeown's book The Oxygen Advantage. I have been taping my mouth at night for the past couple of years and breathing through my nose throughout the day. Running has been the hardest nut to crack when it comes to nose breathing. For me, I just struggle to run slow enough and persist at this pace over time to allow my lungs and physiology to adapt. But I have found a solution of sorts. I've been running every day this year and that means the need to prevent injuries and take care if I feel pain or soreness developing. So I've had to slow down when I had calf pain. I mean, really slow down! If wanted to keep running every day, I had to. To make me feel I was still benefiting from these very slow runs I started running them whilst nose breathing. Breakthrough! I said it wasn't an ideal solution but it took me to have to really run slowly to allow my lungs and body to begin to adapt. I am beginning to find my nose breathing becoming more natural. I've found people say they have transitioned to nasal breathing runs but do not say how hard it can be and how slow you need to run at the start!
Hi chris , what brand or type of tape do you use, i presume it has to be some sort of non toxic type, , thanks
Yep, nose breathing is fine for easy-pace running but at threshold pace or anaerobice pace, forget about it. Your body will need much more oxygen than nose breathing can provide.
@@thepsychologist8159 There is no science to back up this contrived breathing method while running
Hello friend. My name is Marcos Antonio, I'm a marathon runner, I'm 65 years old and I'm from Brazil.
Currently I've been dedicating myself to research this item of breathing correctly through the nose to have better results and improve heart rate.
For some time I have been practicing the fourth item, which is to try to train races breathing only through the nose. I confess that I have been observing some small improvements in the heart rate. Now I will try to apply the first three items as well.
Thanks for the tips and hope to receive more.
If you have any other videos on the subject to indicate me. I will be very grateful
Sorry for the mistakes because I'm talking via Google translation.
Viva Google Translate 🎉
It is worth noting that there is no actual scientific, peer-reviewed evidence for what Nestor claims. It is essentially pseudoscience (fake). That does not mean breathing through the nose does not help, but there is no evidence. It could be that it limits look at what elite runners do. Some do nose breath, such as Kiloam Jornet, but it is used as part of low heart rate zones “ So sometimes it is good to do training sessions only breathing in through the nose which helps improve your efficiency over a long distance because you learn to breathe more air in through your nose. “ Other times he does breathe through the mouth.
The idea that nose breathing is ideal is not based in science. It may be a good way to warm up air in cold weather or to help stay in the appropriate zone for long-distance running. This book is not scientific though.
Been a nose breather since I started calling sport years ago, but very much struggle implementing it into my running.
Thank you so much for sharing this! My daughter wants to be a runner but she is a mouth breather and gets so frustrated running. This gives me hope that we can help her feel safe breathing through her nose with these exercises and hopefully turn her into a runner!!
Just learning to run and I breathe through my nose, when I tried breathing through my mouth like I’m being told, I get so winded and it knocks my rhythm off. It’s good to know that isn’t the only way. Now I can tell my husband to let me be with my nose breathing.
Quick note about the breathing through the nose and out the mouth when jogging at the end of this video. The most recommended and one I personally saw a huge difference with is two quick and deep breaths through the nose and one full breath out the mouth, helps to do in rythym with your stride
That's the most logical approach and what works for me too. The most important thing is *inspiring* through the nose. In sports, exhaling through the mouth makes a big difference because you get rid of the accumulated CO2 quicker.
How often do you take the 2 breaths through the nose when running
Cheers
I have started taking that into practice
But I use my nose first then when needed I do two quick through the nose and out from the mouth
Thank u so much for this vid!! I've been hearing about mewing recently. Of course it's a hot topic now and I've been having this dilemma with running, if I'm supposed to run with mouth open or not. Soooo many sources online told me to run with my mouth open, cuz it allows for more oxygen to enter, probably answered by people who've been mouth breathing and find it difficult to change that. I needed to hear it from someone who knows about nose breathing and has practiced it for a while and is able to run without breathing thru his mouth. So thank u so much for uploading this! I needed to hear it. I'm a mouth breather and I too find it difficult to breathe thru my nose especially when running but I'll give it a shot. There are probably more mouth breathers out there looking for this video for answers right now, just like me🙏
Commenting in appreciation for this video because you mentioned "Breath" and this is exactly the type of video I was looking for. I am reading that book right now.
Thank you, thank you, thank you ❤
I am also trying to practice breathing through nose … it’s difficult but it’s important 😊🤗
Stopped eating dairy about a year ago. Chose to eat it a couple of times recently and was instantly congested and full of mucus both times. I definitely am a mouth breather when I run, because I trained myself after seeing a video long ago. :)
Hi Gus,
Sure do mate!
Would be happy to help you out!
Brand new runner. On my 12th run this morning, I ran 4.2 miles I just over 45 minutes, and I breathed through my nose almost the entire time and what a difference! My mindset during, and recovery after, my run both improved dramatically.
OK, not to be critical here because you said you're a new runner, but nose breathing at this pace is completely achievable. Personally I run at a race pace of 15kph (9.32 mph) and I can assure you, nose breathing at that pace is virtually impossible and I would not encourage it because you'll deprive your body of much needed oxygen.
@@thepsychologist8159 that's not true proper nose breathing gives you just as much oxygen as mouth breathing. the out of breath feeling you may have when nose breathing is from co2 buildup in your body. as proof look at examples like Eluid Kipchoge and other greats runners they nose breath.
@@Fishbois "as proof look at examples like Eluid Kipchoge and other greats runners they nose breath"
- I didn't know the person who uploaded this video was an elite runner. Elite runner = elite training. Plus, that's not correct. Kipchoge and other elite runners use a combination of nose and mouth breathing when running at race-pace.
@@thepsychologist8159 I didn't say the person that uploaded this video was an elite runner. In general except in the most strenuous times Eliud Kipchoge and other greats nose breath just watch his 4.22 marathon video. I usually run an 8 minute mile and nose breath.
@@Fishbois "In general except in the most strenuous times Eliud Kipchoge and other greats nose breath"
- Correct, as I said 'at race pace' they use a combination of nose and mouth breathing. However, their mouth breathing isn't as pronounced/obvious as an amateur runner, so often it's hard to tell.
"I usually run an 8 minute mile and nose breath"
- I'm a 50+yo runner (I've been at this game for over 30 years) and this morning I ran 14.13km in 58:58 in preparation for my HM next week. Did the whole run while mouth breathing. It felt great with all that air getting deep into my lungs and oxygen into my muscles.
- Sure, if I was running 8-minute miles, then I'd mostly be nose breathing.
- My wife started running about a year ago (mostly trains on a commercial treadmill, sometimes on a trail). After observing/listening for about 6 months I asked her "why do you seem to be so out of breath all the time .... are you mouth breathing"? Her response, "no, I've read about nose breathing and the online coach encourages this". My advice to her "ditch the nose breathing, just breathe through your mouth, more oxygen is delivered to your muscles that way". The result? No more 'out of breath' and a dramatic improvement in her 5km time.
Definitely the Lord guided me to your page... Thank you for all the helpful advice... this has truly been a game changer for me. God Bless 🙏🏾❤️
Great video! I started my "nose breathing" journey about one year ago. I am in the process of posting my 10 week journey re learning to incorporate nose breathing into my running, to my TH-cam channel. My "channel" is very small...only 18 subscribers LOL. So many learnings that I really felt compelled to share the journey with others and was hoping to learn from others. I've added your video to my saved list. Excellent. Loved your reminder about the alternating nostril breathing. I need to get back to this! I still struggle with the breathing on some of my runs but sooooo much better! Thanks for posting!
Dairy, beef and seed oil for me. My runs are so much more relaxed. I also try to breath slower and more deeply than I did when mouth breathing. I'd try to find a pace where I could run 4 steps in, 4 steps out. Or a faster pace of 3 steps in, 3 steps out. My fastest long distance pace is 3 steps in, 2 steps out. That's a sweet rythym.
Same!
Some days breathing through my nose, while running, is easy, and some days I just get out of breath. As another person commented, inhaling through the nose and exhaling through the mouth seems helpful and, at least initially, easier. I tape my mouth at night with very little tape. Usually I wake up in the morning with it still taped. I feel well rested, and my throat is never soar. If I don't tape my mouth, half the time I wake up with an irritated throat, presumably because I've been snoring. Thanks for the video! TH-cam suggests I watch next "5 Ways To Improve Your Breathing with James Nestor."
im 43 and have come to nose breathing for two reasons one being that it may give me a more asthetic look and the other which is more important to me now is the ability to go longer and faster with less air. im not a runner i do cycle to work 30m and have started boxing and part of that is skipping ie boxer skip. i want to be able to do all this and not be as tired. i was always congested as a kid and so never developed this technique also no one told me aboit it before. ive been trying it a week or so now with focusing on breathing through nose. the last few days ive tried the mouth taping which made me anxious (remembering what it was like to be so congested but its actually been fine and ive been able to breath ok. i tried mouth taping for bed last night again really anxious about that but that was fine too and today it feels a lot more comfortable. what i did get that ya didnt mention is the nose strips that help keep ya nasel passages open they are only cheap £1 for ten uk so ive got these for when i get bloked up. also another thing that works is havin a pink salt candle thing in each room as the dust and crap in the air is sucked into it and so the air quality is better. im looking forward to developing my oxygen intake so i can box or skip longer and if it does make me look better thats a bonus
All my life mouth breathed. Read James Nestor. Started taping my mouth a year ago and conciously nose breathing during the day. Yesterday run for the first time with success a 10km road race. Tried it last year but my ego got the better of me and I breathed out of my mouth as it wanted to go faster. Beating my ego was a fine victory.
Hi I'm 47 n nose breather.Believe me you will enjoy your runs once you start nose breathing.
Breathing through the nose is great for martials too!
I have been trying to breathe through my nose when I run. It starts out well, then all of a sudden, I go back to the mouth. Seems like I can't get a good balance in my nose. It's definitely a challenge for sure. Slowly but surely.
Just keep switching back and forth woth a higher Amount with using the nose, over time youll be more nose than mouth.
Very helpful and informative tips! Thank you so much!
I was a mouth breather since I started running.. but it took alot of time to realize that after almost each run I started sneezing non stop and alergic to many things and this was a big problem for me as it turned out that i might also have an asthma attack ( i am asthmatic now mild.. since age of 3 i was having problem breathing heavily).. but then realized alhamdulilla and started running while nose breathing and take flonase ( nasel liquid) to prevent alergic reaction of snoozing.. but now most days i get the workout done without any issue.. i run pretty fast 5ks mostly for my age ( 44 now) but now am able to run comfortably as thought while running and mouth breathing.. i am glad i switched.. i also have flesh growth developed in one nose hole blocking easy breathing .. but it never demotivated me from running... Alhamdulilla
Point to note - nose filters most if not all allergens which otherwise would created an alergic reaction..
Which one might easily fall prey to if breathes through mouth
Alright I will try this ! I have allergy induced bronchorestriction !
I am getting started on running your video is very informative.
Fuck I wish I had a best mate like you to hang around all the time. So much encouraging, real info
You're a legend. Thanks for the love mate!
Man this is a great video! Thank you for sharing with us. Love the way you talk!
I tried this by keeping some water in your mouth throughout the day. That forces you to breath through your nose. It is the best trick I had tried to do nasal breathing in your day to day life.
I am a yogi I have started back running from scratch I am mainly nostril breathing 1st 2k then I tend to switch.
As a yogi the breath is everything.
Thank you this helped me it took me 4 months
Love the content🇿🇦
Omg,slept one night with tape on my mouth..i didnt snore woke up well rested and with a calm heartbeat.
My meditation that followed was much deeper and started right away..much much thanks!!
Amazing work!
what type of tap did you use?
Nasal breathing greatly increased my endurance. As a mouth-breathing kid I wasn't even able to run a full lap around the school track, much less a mile.
Super helpful and great explanation
I was cycling in the cold and my lungs got really hurt, I was coughing up mucus for 2 weeks. Nose breathing is definitely better for your lungs but it seems impossible when you're going at a very intense pace
Yeah, all this just works of you are not running or cycling competitively
What about exhaling ? Should we also do it with nose or it doesn’t matter ?
thank you ill start practicing this now.
Best combination for running imo is to breathe in through your nose and out through the mouth. Means you minimise the stale air (air you've already breathed in) while getting the benefit of cooler, filtered air through your nose. Takes a bit of effort but really helps especially on cold days to avoid very cold air burning your lungs
This comment just helped me a ton! just finished a run and had some trouble breathing because of the cold/dry air, and I'm sure what you mentioned is going to be a game changer for me, thanks lots!
@@ibrahimaljfout5057 No worries! I found myself tasting blood after some winter runs here in Scotland so I was delighted to learn about this trick to help out
thanks. qustion is it better to always be breathing through nose at a slow pace as this gives the blood time to get oxygen to or can ya do it fast and it still work? i think although hard to do slow and steady would work best even if ya gasping for air
Slow and steady might help with the temp of air, but when you're gasping you really need the turnover of gases. I wouldn't try to slow your breathing while you're running, it'll probably catch up to you quickly @@baldbadass
I sing and try both nose breathing and mouth breathing, both single and combination of both same time and switch.
Mouth is for fast paced emergency but nose is the ideal and should be trained fast paced.
Mouth can lead to more infections and symptoms since the airway can't these outside creatures.
The nose has hair and better protection plus it keeps the air hydrated which keeps the vocal folds in a better state.
If you can, try to use your nose as it is the ideal, and next time you see a singer bring this up let them know if they are doing it wrong as proper technique information is vital.
Same experience for me with Dairy.
Same here....Many elite runners will cut out dairy 3 or 4days before a big race...no matter what...Drairy produce mucus...thats why they do it....and remember...chocolates are DAIRY !!!!
Be careful to not make the change too quickly particularly during intense exercise, so your body has time to make adaptations, because in changing breathing too quickly I experienced some muscle cramping which may have been related to reduced oxygen intake
literally what happened towards the end of my first run where I actually focused on full nose breathing
Would I get the same benefits from breathing in from my nose and exhaling through my mouth?
I don’t believe so. When you adapt yourself to nasal breath, you are teaching your body to tolerate higher levels of CO2 in the blood. The higher levels of CO2 actually help you absorb more oxygen. If you exhale through your mouth, you lose the advantage of the extra CO2.
It's called Anulom Vilom , chronicled in Ayurveda ( more tan 4-5 thousand year old).
after I watched this video I did a 2 mile tempo run and ran a 10:13 I PRd by a min ofc I did a bunch of summer work aswell and the next day I ran for 12 miles through my noes the whole time feeling relaxed and calm. Def an under rated and more runners should be doing this
"I did a 2 mile tempo run and ran a 10:13"
- You ran 2 miles/3.2km in 10:13? That's a pace of 11.75 mph/18.9 kph. And that was your tempo pace, hey?
@@thepsychologist8159 Yes we run these 2 mile tempo runs usually every monday or wensday, during xc season and our average pace is usually around 5:07 per mile
@@edge3037 And you were using nose breathing the entire run?
@@thepsychologist8159 Yes it was my first workout with noes breathing and for most the time I felt like i was getting no air at all, but In the end it obviously worked pretty good
@@edge3037 Personally, I find all this 'hoopla' on nose breathing over-rated and even misguided, especially when exercising at intensity. I've read James Nestor's book and yes I agree, there's many benefits of nose breathing in general, when in a relaxed state, at an aerobic statee or even doing some short-structured nose breathing exercises as a training tool at higher intensity. But at a high intensity or prolonged intensity, James Nestor does not dismiss that mouth breathing is the most effective way of delivering the most oxygen to the body.
I'm 52yo and I've been experimenting with all sorts of techniques in my distance running since the age of 14yo. Personally, I"ve found absolutely no benefit in my running (especially at threshold or above) doing nose breathing. And when I watch elite runners (i.e. 800m sprinters), at the end of a race they're sucking in air through their mouth ... some even hunched over doing the same. This is clear evidence that the way to get in the most oxygen is through the mouth, especially at a higher intensity (they don't walk around after a race causually breathing through their nose, assuming the lotus position!). I've also just watched a TH-cam clip of an elite triathlete on the topic of breathing when running and not once did he mention nose breathing. He simply gave advice on being relaxed, relaxing arms, shoulders, etc, and importantly, concentrate on breathing ensuring it's deep into the belly to expand the diaphragm, and rhythmic.
Nose breathing should be embraced any other time, but at threshold or above, the body requires oxygen and there's only one part of the body that delivers the most.
Thanks a lot for sharing this with us all.
going to try the tape thing!
Since the transition to nose breathing I've seen huge results over the last 2 years. I mouth breath only for intense sprints in particular the bfa, those in the army know what I am talking about, It's a 2.4km sprint. Currently training to lower my heart rate running 17.4km at 5:33 1km pace. Nose breathing is key for all fitness, yes this includes lifting. It's disappointing to see so many people who i look at should smash me running barley keeping up with me. I'd very much like to see some analysis done regarding treadmill vs track/ path for reference I only train treadmill and the results are there to prove the difference. The only thing I will agree with is natural elevation and oxygen reduction are huge for improvement I've got no defence against that
Lovely stuff mate. Very interesting
Thanks for being such an inspiration 🥰
Thanks for that video. Extremely helpful!, 😜
No worries at all :)
Yeah I've been nose breathing while running mainly jogging you know on your trails and I never get as tired anymore and my lungs are just full of air but just full of air and it never feels like I'm running out
I did speech to text so if anything sounds often there it's because of this
I ran next to a fat dude on a treadmill who nose breathed and outran everyone in the row of runners. I couldn't help but watch him. I copied him. Now I understand
Thanks for the video I will try what you’ve recommended. I wondered too if you’ve heard of Jal Neti ? Made me think of it when you talked about cutting out dairy to improve sinuses. Jal Neti completely cleans it out, has made a big difference for me .
For some reason I can sprint longer when I breathe thru my mouth. I take big slow calm breath and it really helps.
Nose breathing strengthens the diaphragm
I do not know why this wasn’t mentioned or talked about in the. Nose breathing is great for slow, endurance, long distances. Sprinting and top end athletics require breathing through your mouth. I use nose breathing to modulate my runs breathing through my nose and keeping my breath easy for the majority of my run. Then open my mouth and breath hard when sprinting and will then slow my pace and when I can breath easy through my nose again I know I’m back into my endurance zone and can either keep going at a steady pace or open back up and sprint again.
Im gonna start trying this 😭 I’ve always breathed through my mouth during exercises
It's hyperventilated personal experience
What about people with allergies and messed up noses i can only breath out 1 side
Luke, check out a book called 'Breath' by James Nestor. He goes into this specifically. Even watch a few interviews of him online. I interviewed him for episode 63 of the Relaxed Running Pod if you're interested.
@@RelaxedRunning okay ill look
to trigger the opening of your nasal passages: deep breath in, deep breath all the way out hold your breath/nose and rock your head gently until you have a medium strength urge to breath in(ideally 30-40 seconds) relaxed slow breath back in and out through your nose if possible for next couple mins. repeat 3 or 4 times. The paranasal sinuses are the main producers of nitric oxide. The healthy way to get more in your blood is breathing it in from your nose.
Been a mouth breather all my 56 years. Just started running again using nasal breathing. Its difficult but i will persist. I am running slower and my mouth automatically wants to open everytime i feel air hunger.
It's kind of killing my motivation being a runner who (actually) only can run with my mouth open. I have a large overbite and a retracted jaw, which means that I need to have my mouth slightly open all the time in my life.
I love the clip. Thanks for the tips. OK, Goodbye milkshakes.
Yeah, it's tough. It feels like it's mostly psychological, just doesn't feel like you have any oxygen, even though obviously you do. Reminds me of the psychological panic when wearing gas mask in military.
I have been a mouth breather all my life and at age 50 I started nasal breathing! But i had to resort to nasal strips to help for sleep.
After 7 months I started training while nose breathing but it’s a long process for me. I did not see any difference appart from not having my pillow cover with drooling which is very gross!
I will stick with nose breathing from now on!
I have always breathed from my mouth as I have always felt my nasal passage was blocked recently I have been watching some running videos and they have suggested breathing via nose than mouth to gain more efficient output. Its not easy to transition to I do find at times I just simply need to suck in some air via my mouth. I will consider the dairy suggestion I too love my cheese and milk can you tell me how long off dairy before you notice a difference in the nasal passage
Also yes dairy sucks for breathing
When I breathe through my nose while running I notice that I get a burning sensation in my nasal passages. I still work on my nose breathing but it can be uncomfortable.
Me too, painful to breathe through my nose. Ten times worse in cold weather. I don't think I'll be able to adapt.
@@GTiR23 oh yea cold weather is terrible.
Maybe take a sip of water before you run? That helps me.
@@ericwanyonyi2445 👍🏾
Anyone know anything about why my nose feels so dry after breathing through it during exercise? My whole face starts to feel like it’s on fire sometimes
Stopping dairy is good thing for blockage 😊
But seriously messes with my coffee and tea
Wow what a great topic and so nicely explained. Great stuff. Thank you 👍
I try but this doesn’t seem possible with my deviated septum. My left nostril is always blocked to some degree. I fear I am destined to be a mouth breather while running without surgery.
Go to 3:35 if you just want to know the method
Great video! What do you think about nose strips to run? (Those that people usually use to sleep) it could help to nose breath easily?
I think they're great. Especially if you have a deviated septum. You could also try the Nasal Dilator. I've linked it below. I personally haven't used it but I'm a huge fan of the man who made it.
oxygenadvantage.com/product/nasal-dilator-sports/
Hey just a quick question, is it ok if you breath in through your nose and then out through your mouth while running?
That’s what I do but gonna try in/out nose only
When Ever I go for running,,after complete ✅ only one kilometer,there is becoming a chest pain in my left side!
The dairy comment is spot on. I went 47 years breathing through my mouth almost all the time as I couldn't use my nose properly. Turned out I had a dairy intolerance and only realised when I changed to a plant-based diet
Pls dnt jump onto another extreme side . Plant based diet doesn't works neither meat based diets . You will be deficient in vit D 3 and K2 andnthats a hell you dnt want to experience. I started taking those supplements and got off my anxiety issues ,pills and even my BP pills . Now running like a terminator alhamdulillah.
.
It does makes a difference , thought I was too lazy even thought it was true by anxiety was due to me deficient in vit d3 and K2 .
@@MODEST500 Nonsense, you can get k2 and d3 from plant and fungi based sources like fermented foods and mushrooms (leave them out in the sun to increase the d3 to the fullest). A plant based diet isn't an extreme diet, a raw vegan diet is an extreme diet.
true you spoke the truth, i stand corrected now, May Allah swt guide you with guidance and wisdom.
@@MODEST500 HALLELUJAH
@@samuelbekele3601 eh ? i dnt understand brother ?
Another one-method-fits-all kind of video. For some people the nostril walls come in contact due to the intake pressure decrease during heavy nose breathing, making it impossible to bring enough air into the lungs above a certain running load. The only way to run fast for those people is therefore to use mouth intake at least partially. Same goes for dairies, many people are fine with them?!
Did you watch the whole video?
So you inhale through your nose and exhale through your mouth or you do both through your nose?
When I try to do the nose exercise it is really hard to breath through one of my nostrils when the other is plugged is that normal?
I cant breath through mouth😅…i tried but it makes me uncomfortable…now I’m happy here😁
Laletly im beign getting dizzy after my runs, i believe it has to do with mouth breathing, time to practice this, thx
Lack of deep sleep & water are the main cause for dizziness. Nothing else, not even proper nutrition
when i run and breathe through my nose i feel like i'm gone to faint, dizziness and nausea...
don't know why
You probably have to slow down your pace until you get used to it. It took weeks for me to get back to my normal pace.
Apache warriors sometimes had to run 70 miles a day in the desert. They would teach their young to run with a mouthful of water so they were only able to breathe through their nose. So maybe instead of the tape you should try a mouthful of water while running. Some people might have a phobia about having their mouth covered.
I was amazed how much of a difference cutting dairy out makes to my airways. Its like you've been sick your whole life and you just got used to it because that's the way you've always been, so you think that's normal. Then suddenly your airways open up and you can breath again and now you know what it feels like to be well.
🎉
Breathe in through my nose and breathe out of my mouth
My left nose is blocked cause of an allergy so I can’t breathe through my nose ;(
I dont feel tired at all. But the problem is i breathe in from nose but after a few seconds when i exhale my throat blocks. Like while snoring. What should i do?
The fact that no physical activity requires manipulation of your nostrils allows you to always maintain the same exact nasal breathing pattern all the time if you’re disciplined to that extent, which is possible.
My problem is how to breath in cold weather because In every breath I feel cold and the need to sneeze
How can i fix that
Sometimes like when I'm sitting I notice tht I barely use my stomach to get air. Or my breathing is very abnormal.
Does the size of your nose matters ? Mine’s small and I can’t bring myself to breathe enough whilst running
hello sir so i have problem of sinus during running i couldnt able to breathe through my nose as it start getting headache and nose ache due to sinus so what should i do in that situation do i stop running or just breathe by my mouth??
Super hard to do this. But suppose if you don't use it, you'll lose it!
It is easy to practice running with water in the mouth. Of course it has to be slow Zone 2 run.
I tried it yesterday on my 5k. I only run at a 7 minute per kilometer pace and after five minutes I was forced to breathe through my mouth. I don't think it's right to say that nose breathing is categorically better than mouth breathing, because it's just not true. It may be better for some people, but not for others. The Running Channel makes this point, making it clear that either is fine as long as it works for you.
I think you have to transition over time. You cant just change over in just one run.
I would question why anyone would not be breathing through their nose in a relaxed state, working in an office and/or while doing mild exercise. However, when running at threshold pace or anaerobic pace, then you'll need to get as much oxygen in and that is through your mouth. I'm 52yo and have been a distance runner since the age of 14yo. In that time I've known runners trying nose breathing and I've often heard runners telling me they feel exhausted using this method or gasping for breath. Why? Not enough oxygen. Sure, try it on an easy-pace run, but once you ramp up the pace forget about nose breathing. Just breath through your mouth.
Why don't you let people make up there own minds . All your comments are negative. We are not all the same just because it doesn't work for you doesn't mean it won't work for everyone. For all we know you may have a medical problem stopping it working for you.
@@stripe391 "Why don't you let people make up there own minds"
- Correct. Knock yourself dead. Try nose breathing for all I care.
"All your comments are negative"
- Really? Must be Gen Z. Your generation is a little too precious. God, I could sneeze and you guys would get offended.
"We are not all the same just because it doesn't work for you"
- As I said, I've been at this game for many years. I've observed many runners over the years trying nose breathing when running at threshold or in an anaerobic state and you know what, ALL of them struggle. So for those, indeed it would be 'they are all the same'. Years of my experience tells me you're wrong.
"For all we know you may have a medical problem stopping it working for you"
- Did you know many people have a deviated septum? Yes, many people. So if that's the case, how many runners do you think struggle with nose breathing? Yet they continue to try is because 'idiots' convince them that it's the thing to do. Yes, perhaps when sitting down watching TV or in the office. Yes, perhaps when running at an easy pace. But beyond that, mouth breathing delivers more oxygen to the body. It's simple science. Get over yourself.
@@stripe391 Did you hear what he said 3:16 "in 2010 I had my first sinus surgery and in 2013 I had my second". Gee, I wonder why? As I said, many people have a deviated septum. So unless we all go and get nose surgery, then I can assure you, breathing through our nose when running at threshold or in an anaerobic state is almost impossible, and that's when a person runs out of breath and becomes inefficent. So getting back to what you said 'we are not all the same', is a bit of a stupid statement because the person on this video has had two surgeries on his nose yet he's now trying to preach to people the benefits of nose breathing when indeed that may not be physically possible for them. Yes, that makes sense !!
I heard it, I've read it, I've tried it. Many others have also. In theory it sounds great, but for 'many people', it just doesn't work, which is OK, because mouth breathing at threshold or in an anaerobic state is just fine.
Do i breathe out my mouth though? Or breathe in and out with nose?
I tried to breathe through my nose when I was running today but it’s simply not happening. It feels like I am not getting enough oxygen. Any tips?
Try starting on a treadmill so you can control your pace. You also have to get used to that feeling of not getting air, and remember its just a feeling, you’re getting plenty of air. Also blow your nose before you start, I also coat the inside of my nostrils with Vic’s to make sure they stay clear.
Tried nose breathing while running and I kept getting out of breath and i just went back to the og
Oh, one breathing technique to really “ruin” your run is to do your normal breath out, then take a step without breathing in, then start breathing in. Repeat this. It’s horrible but excellent