Nasal Breathing for Running and Workouts: A Performance Guide
Updated By the StripAir teamShare
Quick answer: breathe through your nose during warm-ups, easy runs and moderate training, and switch to mouth breathing for hard, all-out efforts. Nasal breathing slows your breathing rate, keeps air warm and moist and encourages diaphragm breathing. Studies on runners who adapted to nasal breathing found the same VO2max and better breathing economy at hard steady effort. It takes a few weeks to adapt, so build up gradually.
Most people gulp air through the mouth the moment training gets uncomfortable. That is fine at the very top end, but for the bulk of your sessions your nose can do the job, and there are good reasons to let it. This guide covers why nasal breathing matters for performance, what the research shows, and a step-by-step plan to train it.
Why does nasal breathing matter for performance?
- Slower, deeper breaths. The nose adds resistance, which naturally slows your breathing rate and pushes you to breathe with the diaphragm instead of the upper chest. Fewer, deeper breaths waste less energy moving air in and out of the airway.
- Nitric oxide. Your sinuses produce nitric oxide, a molecule that helps widen blood vessels. Breathing through your nose carries it into your lungs. Mouth breathing bypasses it.
- Better-conditioned air. The nose warms, humidifies and filters air before it reaches your lungs. On cold mornings, dusty trails or long sessions, your throat and airways stay more comfortable.
- A calmer head. A steady nasal rhythm keeps panic breathing in check. Many athletes find it easier to hold pace and stay composed.
- Less dry mouth. Long sessions of mouth breathing leave the mouth and throat dry, which is uncomfortable and makes you reach for water more often.
What does the research say about nasal breathing and exercise?
| Study | Who | What they found |
|---|---|---|
| Dallam et al., Int J Kinesiology & Sports Science, 2018 | 10 recreational runners who had trained with nasal-only breathing for at least 6 months | No difference in VO2max or time to exhaustion between nose and mouth. At a hard steady pace (85% of max velocity), nasal breathing showed better breathing economy. |
| Recinto et al., Int J Exercise Science, 2017 | 9 adults, 30-second all-out cycling sprints | Same power output with nose or mouth breathing. Nasal breathing kept breathing more controlled, with less hyperventilation. |
| LaComb et al., UNLV, 2017 | Adults at moderate to high intensity aerobic exercise | Mouth breathing was more efficient at higher intensities when all measures were combined. |
| Meta-analysis, Eur Arch Oto-Rhino-Laryngology, 2020 | Healthy people using external nasal strips during exercise | Strips did not change VO2max, heart rate or perceived effort. |
The honest summary: nasal breathing does not cap your top-end fitness once you are adapted, and it can make you more economical at steady efforts. At high intensity the mouth wins. And nasal strips are a comfort and airflow tool, not a performance drug. They make it easier to stay on your nose, they do not make you fitter on their own.
How do you train nasal breathing for running and workouts?
- Week 1 to 2: walk and warm up on your nose. Breathe only through your nose during walks, warm-ups and cool-downs. If you feel air hungry, slow down until you can stay on your nose.
- Week 2 to 4: easy runs. Run your easy, conversational sessions with your mouth closed. Your pace will drop at first. That is expected. Let the nose set the rhythm.
- Week 4 to 8: extend the zone. Hold nasal breathing a little longer into steady and tempo efforts. Switch to the mouth when you need to, then come back to the nose as you recover.
- Practise recovery breathing. Between intervals or sets, close your mouth and recover through your nose. It brings your breathing rate down faster and keeps you composed.
- Make the nose easier. A nasal strip widens the nasal valve so you move more air through the nose with less effort. STRIPAIR Black Edition has the strongest grip for sweaty sessions, and Electric Blue is lighter for everyday wear.
- Bring it to bed. Nasal breathing at night supports better sleep, and sleep is when you recover. See how to stop snoring naturally.
Nasal breathing for different sports
- Running: nose for easy and long runs, mouth for intervals, races and hills.
- Gym and strength: nose between sets and during warm-ups. Brace with a full breath for heavy lifts as you normally would.
- Cycling: nose for endurance rides, mouth for climbs and sprints.
- Combat sports and BJJ: nasal breathing during rolls and pad work helps you control your pace and avoid gassing out early. Mouthguards make nose breathing even more important.
- Team sports: nose during low-intensity phases and recovery between sprints.
When should you switch to mouth breathing?
Switch when you are working near your maximum: sprints, race finishes, steep climbs, heavy sets. At that point your body needs more air than the nose can move, and mouth breathing is normal and correct. Also switch if you have a heavy cold. The goal is to make the nose your default for the majority of training, not to suffocate through hard efforts.
Common mistakes
- Going all in on day one. Forcing nasal breathing in a race or interval session before you have adapted will feel awful. Build up over weeks.
- Ignoring a blocked nose. If your nose feels narrow every time you breathe hard, open it first. That is what strips are for.
- Shallow nose breathing. Breathing through the nose with the upper chest misses the point. Let the belly and lower ribs move.
Frequently asked questions
Should I breathe through my nose while running?
For easy and moderate runs, yes. It slows your breathing, keeps air warm and moist and can improve economy once you are adapted. Switch to the mouth for all-out efforts.
Does nasal breathing improve endurance?
In runners adapted to nasal breathing, studies found the same VO2max as mouth breathing and better breathing economy at a hard steady pace. Many athletes also find it helps them stay calm and pace better.
How long does it take to adapt to nasal breathing during exercise?
Most people need 4 to 8 weeks of regular practice before nasal breathing feels natural during steady training. Start with walks and easy sessions.
Do nasal strips help during exercise?
They open the nasal passages so you can move more air through your nose with less effort, which makes nasal breathing more comfortable. They do not raise VO2max on their own. The Dual Pack keeps a strip ready for every session.
Is it bad to breathe through your mouth when working out?
No. At high intensity, mouth breathing is normal. The aim is to use your nose for easier efforts and recovery, and the mouth when you need maximum airflow.
Sources
- Dallam GM et al. Effect of nasal versus oral breathing on VO2max and physiological economy in recreational runners following an extended period spent using nasally restricted breathing. International Journal of Kinesiology and Sports Science, 2018;6(2):22-29.
- Recinto C et al. Effects of nasal or oral breathing on anaerobic power output and metabolic efficiency. International Journal of Exercise Science, 2017;10(4):506-514. PMC
- LaComb et al. Oral versus nasal breathing during moderate to high intensity submaximal aerobic exercise. 2017. UNLV
- Does the external nasal dilator strip help in sports activity? A systematic review and meta-analysis. European Archives of Oto-Rhino-Laryngology, 2020. Springer
- Lundberg JO et al. High nitric oxide production in human paranasal sinuses. Nature Medicine, 1995. PubMed
This guide is general information and is not medical or coaching advice. If you have a heart or lung condition, check with a healthcare professional before changing how you train.
