Controversial Breathing Technique: A Potential Game-Changer for Runners

Breathing occurs subconsciously, requiring no conscious effort on our part. However, during exercise, our awareness of our breath tends to increase, and we may find ourselves focusing on each inhalation and exhalation.

In low and moderate-intensity exercises like walking and cycling, it is common for most individuals to breathe in through the nose and out through the mouth. As the exercise intensity rises, however, we tend to shift to breathing exclusively through the mouth.

Many would assume that mouth breathing is the optimal technique for intense exercise, as it allows for enhanced oxygen delivery to the muscles. Surprisingly, evidence indicates the opposite: breathing through the nose may actually be more effective during intense exercise, such as running.

Numerous studies have shown that less oxygen is consumed when breathing through the nose compared to breathing through the mouth during exercise at varying intensities. Although this may not initially appear advantageous, it means that the body can perform the same level of exercise while utilizing less oxygen.

This finding can be particularly beneficial for endurance athletes, as efficient movement is crucial for success. Consider oxygen as fuel for a car. The higher the fuel economy, achieved by consuming less fuel per mile, the better the performance. The same principle applies to oxygen utilization in the body. By using less oxygen for each stride, an individual can run farther without experiencing quick exhaustion.

Additionally, breathing through the nose is associated with reduced air volumes. This is logical since the nasal cavities are smaller than the mouth, inhibiting the intake of large quantities of oxygen at once. However, studies have shown that individuals tend to breathe less frequently through their noses during exercise, which may initially seem counterintuitive.

The key to understanding this phenomenon lies in the movement of air from areas of higher to lower pressures, facilitating its transport into the lungs. Although the nasal cavity has a lower air volume compared to the mouth, the higher pressure accelerates the air's movement into the respiratory system. As a result, oxygen reaches the working muscles more rapidly.

Breathing through the nose also leads to the release of more oxygen per breath. This explains why there is no discernible difference in heart rate between oral and nasal breathing during the same exercise. Despite the decreased oxygen intake, the heart does not need to exert additional effort to circulate oxygen to the muscles. Consequently, the heart experiences no added stress when nasal breathing during exercise.

Researchers suggest that nasal breathing stimulates the production of nitric oxide, facilitating the delivery of oxygen to the lungs and muscles. Moreover, nitric oxide may serve as a protective mechanism against airborne pathogens, such as viruses. By lowering blood pressure and improving blood flow, nasal breathing allows essential oxygen to reach the working muscles while minimizing the inhalation of airborne particles.

In summary, breathing through the nose during running appears to offer numerous benefits, enhancing movement efficiency, reducing exposure to airborne particles, lowering blood pressure during exercise, and increasing the effectiveness of oxygen delivery to the muscles.

For other forms of exercise, particularly weightlifting involving short, intense efforts, the evidence is less conclusive. These activities rely on energy sources other than oxygen, such as stored glucose in the muscles. However, post-exercise recovery processes still necessitate oxygen. Taking deep breaths through the nose during recovery intervals may optimize this recovery process.

While the advantages of nasal breathing seem promising, it is important to acknowledge certain drawbacks. Nasal breathing during exercise requires practice and should not be adopted abruptly. Introducing nasal breathing without prior training can lead to air hunger, characterized by retaining a small amount of carbon dioxide at the end of each breath, potentially causing discomfort and hyperventilation.

As with any skill, practice is essential. When learning to breathe through the nose during exercise, avoid forcefully inhaling. Instead, aim for relaxation throughout the process. Positioning the tongue at the roof of the mouth helps relax the jaw and facial muscles, facilitating deep nasal breathing. Initially, you may want to alternate between nasal and oral breathing until nasal breathing becomes more familiar. Over time, the process will become subconscious as you continue to practice.

Breathing through the nose during exercise can be highly effective. Nonetheless, it is crucial to dedicate time to practice and allow your body to adapt gradually, ensuring a safe and seamless transition.