Breathe While Running: Boosts Efficiency, Weightlifting Benefits Unclear, Potential for Recovery Enhancement
Many people assume that during intense exercise, breathing while running through the mouth is the best method, as it seems to provide more oxygen to the muscles. Breathing is usually involuntary, but during exercise, we often become more conscious of it. For low and moderate-intensity activities like walking and cycling, most of us breathe in through the nose and out through the mouth. However, as exercise intensity increases, we tend to switch to mouth breathing.
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Nasal Breathing in Running
Contrary to common belief, evidence suggests that breathing through the nose may be more effective during intense exercise, such as running. Studies have shown that when exercising at varying intensities, less oxygen is consumed when breathing through the nose compared to mouth breathing. This means that the body can perform the same level of exercise while using less oxygen, which is particularly advantageous for endurance athletes who rely on efficiency.
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Efficient Nasal Oxygen Flow
Think of oxygen as fuel for a car; the less oxygen used per unit of effort, the more efficient the body becomes. Breathing through the nose results in reduced air volume, as the nostrils are smaller than the mouth, but the higher pressure in the nasal cavity allows air to enter the respiratory system more quickly. This rapid airflow delivers oxygen more efficiently to working muscles, and despite the lower volume of air, the heart rate remains unaffected because the heart doesn’t need to work harder.
Nasal breathing may boost nitric oxide production, aiding oxygen delivery to the lungs and muscles while potentially protecting against airborne pathogens. Nitric oxide can lower blood pressure, improve blood flow, and enhance oxygen delivery.
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Nose Breathing in Weightlifting
While nasal breathing appears advantageous for activities like running, its benefits for exercises requiring short bursts of effort, such as weightlifting, are less clear. Nonetheless, incorporating nose breathing during recovery between sets could optimize oxygen recovery.
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It’s important to note that exclusively breathing through the nose during exercise requires practice. Introducing it suddenly can lead to “air hunger,” discomfort, and hyperventilation. Gradual adaptation, relaxation, and tongue placement at the top of the mouth can facilitate nose breathing. Initially, alternating between nose and mouth breathing may help until it becomes second nature.
Breathing through the nose during exercise can be highly effective, but it should be introduced gradually to allow the body to adjust safely.
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