Best Running Accessories is reader-supported. As an Amazon Associate we get commissions for qualifying purchases made through affiliate links in this post.

How to Breathe While Running: Tips for Staying Calm and Focused

Last Updated: July 06, 2022

Running can be a great way to get in shape and improve your health, but it can also be quite challenging. One of the biggest challenges is learning how to breathe while running.

Many people make the mistake of holding their breath, which can lead to discomfort and even pain. In this blog post, we will discuss some tips for breathing while running so that you can stay calm and focused.

How to Breath While Running - Content

How to Breathe While Running For Beginners


When you are just starting out, it is important to take things slowly and focus on your breathing. Try to inhale and exhale evenly, and make sure to take deep breaths. This will help you stay calm and focused, and it will also help you avoid getting tired too quickly. Following are some tips for breathing while running:

- Take deep breaths. Inhale through your nose and exhale through your mouth, using only one nostril at a time.

- Slow down if you feel out of breath or dizzy. If this happens, stop running and walk until you catch your breath.

- Focus on your breathing, not the distance you’re covering or how far ahead of others you are. This will assist you in remaining calm and focused.

- Don't overdo it! You don't want to run so fast that you get tired out or feel like you're going to pass out.


How to Breathe While Running a 5k


When it comes to running a 5k, breathing is key. Properly oxygenating your body will help you stay calm and focused throughout the race. Many runners have trouble breathing and become light-headed or develop a migraine, causing them to stop running altogether. Some tips for staying calm and focused while running a race include:

-Breathing through your nose. This will help filter out any pollutants and keep you cool.

-Taking deep breaths. This will help you get more oxygen into your system.

-Panting gently. This can help keep you from getting lightheaded.

-Staying hydrated. This will assist you in keeping your body functioning smoothly.


If you want to stay calm and focused while running in the cold, it’s best to breathe through your nose. The air is warmer and moister, which can help to soothe your lungs. When you’re running in the cold, it’s also important to keep your mouth closed so that you don’t lose too much heat. You may find it helpful to practice breathing in through your nose, holding it for a few seconds, and then exhaling through your mouth.

Try breathing in through both nostrils at once while counting to five. Then, breathe out through your mouth while counting to five. Repeat this a few times to get into a rhythm. If you feel like you’re about to get overwhelmed, take a few deep breaths in through your nose. This will help to calm you down and refocus your energy.

Running Clothes


Jackets - It is always best to wear running clothes that keep you warm and covered while running in winters. Such clothes may include running thermal jackets or running windbreaker jackets that are specifically designed to provide warmth and complete wind protection.

Gloves – If you are not wearing gloves in winters, then chances are that you will get tired quickly while running due to cold hands. So it is always recommended to put your winter running gloves on to stay you warm and boost your running lap. There are many types of running gloves available in the market that you can try, but our recommendation is to give a try a reliable / reputable brand like The North Face, Nike, Under Armour, New Balance.

How to Breathe While Running Fast


When running, it's important to focus on your breathing. Many people make the mistake of holding their breath while they run, which can lead to dizziness and fatigue. To prevent this from happening, you'll want to take deep breaths through your nose and exhale with your mouth while you run. This will help you stay calm and focused, which will in turn help you run faster.

To practice this breathing technique, start by running at a slow pace. Increase your speed as you become more familiar with it. Remember to focus on taking deep breaths and exhaling through your mouth. If you find yourself feeling short of breath, slow down and take some deep breaths until you're ready to increase your speed again.

Just in case you still need any breathing support, you can go with running breathers available in the market. As per our experience best running breather in the running niche is Sparthos Training Mask which help you to Simulate with High Altitudes on your running performance and able to finish it in half time.