Nose Breathing vs. Mouth Breathing While Running: Which Is Better?

If you're new to running or find yourself easily out of breath, you might wonder whether it's better to breathe through your nose or your mouth. In practice, it depends on your pace: for a relaxed run, nose breathing is often sufficient, while for intense running, a combination of nose and mouth breathing usually feels most comfortable and effective.

In this blog, you'll discover how breathing works during running, what the differences are, and most importantly: what works best for your body in practice.

How does breathing work during running?

When you start running, your body's demand for oxygen increases. Your muscles need more energy, and oxygen is essential for that. Your breathing automatically speeds up to meet this demand.

What happens in your body?

During exercise:

• Your heart rate increases
• Your breathing speeds up
• Your oxygen intake increases
• Your body produces more CO₂

So your breathing needs to become more efficient, not just faster.

Why you get out of breath quickly

Many runners get out of breath quickly because:

• They breathe too shallowly
• Their breathing is not in rhythm
• They start too fast
• They hold tension in their chest or shoulders

The problem is often not just how you breathe (nose or mouth), but also how you breathe.

Nose breathing vs. mouth breathing during running: what's the difference?

Both ways of breathing have their own function. It's not a black-and-white choice:

1.     Nose breathing

Nose breathing means you inhale and exhale through your nose.

Advantages:

• The air is filtered, warmed, and humidified
• Your breathing automatically slows down
• Better activation of the diaphragm (deeper breathing)
• Can help with slower running

Disadvantages:

• Less air volume at high intensity
• Can feel suffocating for beginners
• Not always feasible when increasing pace

2.    Mouth breathing

With mouth breathing, you breathe (partially or completely) through your mouth.

Advantages:

• Greater air intake possible
• Useful for intense exertion
• Less feeling of "lack of air"

Disadvantages:

• Dry mouth and throat
• Less air filtration
• Higher chance of shallow breathing

What is better: breathing through your nose or mouth while running?

Whether breathing through your nose or mouth is better depends on the intensity and your level:

• At low intensity, nose breathing often works better. If you're running at a relaxed pace (e.g., endurance training or beginner level), nose breathing can help keep your pace low, breathe deeper, and use oxygen more efficiently.
  
  You can easily test this by checking if you can still breathe through your nose. If so, you're likely running at a good, relaxed pace.
  
• At higher intensity, mouth breathing is normal. As your pace increases, your body needs more oxygen than your nose alone can supply. In that case, mouth breathing is not a mistake, but a logical adjustment.
  

Why nose breathing alone doesn't work for everyone

There has been a lot of attention paid to nose breathing in recent years, including in sports. But the idea that you should always breathe through your nose is too simplistic. During intense exercise, the oxygen demand is too high, which often leads athletes to switch to mouth breathing.

How to improve breathing during running?

If you often feel short of breath while running, the improvement usually lies in technique and awareness.

1.     Breathe from your diaphragm

Many people breathe high in the chest. Try to breathe lower:

• Your belly moves with inhalation
• Your shoulders remain relaxed
• Your breathing feels calmer

2. Use a rhythm

Breathing becomes more stable if you link a rhythm to your steps. For example:

• 3 steps inhale, 2 steps exhale
• or at a higher pace 2 steps inhale and 2 steps exhale

3. Lower your pace

If you're constantly out of breath, you're probably running too fast. By running slower:

• Your breathing gets a chance to stabilize
• You build endurance more effectively
• You prevent overexertion

4. Consciously train nose breathing (but flexibly)

You can train nose breathing during a warm-up or easy runs. For example, use nasal strips to keep your nasal passages open and support breathing. But don't force it at high intensity. Read here why athletes wear nasal strips.

Comparison: nose vs. mouth during running

The most important thing: listen to your body

Instead of following rules, you're better off learning to feel what your body needs. Pay attention to these signals:

• Gasping for air → pace too high
• Tension in shoulders → breathing too high
• Dry mouth → too much mouth breathing
• Calm, deep breathing → good balance

So, how to breathe during running?

There is no winner in the nose breathing vs. mouth breathing during running debate. You use both at different times.

• Nose breathing helps with calm, control, and conscious pacing
• Mouth breathing supports you during intense exertion
• The best approach is flexible and tailored to your body

Do you want to breathe more comfortably while running or calmly train your breathing? Take a look at aids like nasal strips or mouth tape to support your nose breathing. Experiment calmly and discover what works best for you.

Frequently asked questions

Should I always breathe through my nose while running?
Nose breathing works well only for relaxed running. At higher intensity, a combination of nose and mouth breathing is normal and often necessary to get enough oxygen.

Do nasal strips work during running?
Nasal strips can help keep your nasal passages open, making nose breathing easier, especially during easy or medium-length runs. The effect varies per person.

Does mouth tape also help during running?
Mouth tape can help you breathe more through your nose during calm training sessions, but it's usually not practical for sprints or pace increases.

Why do I get out of breath quickly while running?
Often due to starting too fast, shallow breathing, or tension in your chest and shoulders. Improving rhythm and diaphragmatic breathing helps maintain pace for longer.

Can I improve my breathing for running?
Yes, by consciously breathing through the diaphragm, using a breathing rhythm, and training with easy runs, you'll get out of breath less quickly.