How can I control my breathing while running?

Q: I am a new runner – I have done 3 5Ks nothing longer yet.  It has been a little over a year.  I can't seem to get a good breathing rhythm going, which leads me to breathing too fast.  Are there any tips you can share?

A: You know, a similar thing used to happen to me as a rookie swimmer. I wanted to participate in triathlons, but could barely swim one length of the pool without gasping for air! Meanwhile, I could run for days, so it wasn't entirely an issue of physical fitness. What was up?

It turned out that I wasn't fully exhaling. I wasn't clearing the carbon dioxide out of my body and every time I'd inhale, I'd simply accumulate more. This meant that I would run out of breath very quickly as my brain detected way too much CO2 in the lungs. But once I got the hang of exhaling, it was a game-changer.

Here are a few quick tips that have worked for me and my clients:

1. Run as relaxed as possible. Check the tension in your face (expressionless), your shoulders (not shrugged up to the ears), hands (loosely curled), and even your core. To check yourself, place a hand on your belly to remind yourself to relax and breathe 'into your hand'.

2. Slow your pace. See if you can inhale for 4 steps and exhale for 4 steps. You may find that you naturally gravitate to a different pattern like inhaling for 3 steps and exhaling for 4, so experiment and find the rhythm that works for you. Start with the 4-4 pattern. This will help you to exhale more completely and make a big difference in the long run.

3. Try running with your mouth closed. Seriously! You will find this challenging at first and will be tempted to give up but have patience. The reason this is tough for many people is that they are simply not used to running slowly enough. Our hard driving culture may have a difficult time with the concept, but if you embrace the slower approach and work with your body, you'll find you stay healthy for a long time.

I often tell my clients that it's important to regress, before you progress. When it comes to breathing, most of us have been breathing poorly for so long (commonly observed as "belly sucks in, chest puffs out") that we carry that pattern into our running.

Here's a simple drill you can practice to get a sense for what proper breathing feels like:

1.  Lie down on your back, keep your knees bent.

2.  Place one hand on your lower belly and one hand on the chest.

3.  Breathe in and out through your nose while your tongue rests on the roof of your mouth.

4.  Notice the hand on the belly rising and falling while the hand on the chest doesn't move much at all.

The goal would then be to progress to breathing properly in a variety of increasingly less stable positions and movements. Running is at the top of that pyramid, so sometimes this isn't an overnight process. But trust me, you'll get there. The important thing is that you stay patient and pay attention to how you're breathing. Exhale, slow it down, enjoy the journey.

For a little extra reading on the topic of breathing, I've written about how valuable it is to practice nose breathing (here and here) over at FixYourRun.com.

John Goldthorp is the founder of Fix Your Run, a specialized fitness coaching business that helps runners become faster and less prone to injury. Recently named "Philly's Best Running Coach" by Philadelphia Magazine, he currently works with clients at Optimal Sport 1315 in Center City, online at FixYourRun.com, and leads weekly group speed training sessions at PhillySurgeRunning.com.

Have a question for the On The Run panel? Ask it here or email us. Read more from the On The Run blog »