[thelittleone]

I found it helpful to work on nose breath power. I needed to for boxing as I was mouth breathing. So on my jogs I started to nose breath took some time to get the throughput I needed but sleep improved and general breathing feels much improved.

[dlp211]

Can you provide some articles/videos for techniques? I've been a mouth breather my whole life and wonder if I could improve my running performance by switching technique.

[thelittleone]

These 2 exercises worked for me. I did this 5 days a week (around 15-30 mins) and it took approx 4 weeks to get to a predominantly nose breathing situation.

1. Jog slowly at a pace that is comfortable while breathing through your nose. 2. Speed up pace until you feel like you will need to breathe through your mouth stay there for 10-20 seconds. 3. Slow your pace back down to where it's comfortable. 4. Adjust your pace up and down between these zones in intervals. 5. Over time increase pace and interval length.

- It's ok to take some mouth breaths as you continue practicing. The goal is to increase % of breathes via nose. - When you get the hang of that try it while jumping a rope.

Seated breathing exercise, do with shirt off to observe abdominal and chest region while practicing: 1. Sit comfortable, good upright posture. 2. Breathe in fully and hold for 2 seconds. 3. Sip in as much more breathe you can and hold 2 seconds. 4. Sip in the final amount you can and hold for 2-3 seconds. 5. Exhale out fully and hold for 2 seconds. 6. Exhale out tiny bit more and hold for 2 seconds. 7. Exhale out tiny bit more and hold for 2-3 seconds. 8. Repeat from step 2.

- I found this really good to do in a park or in nature.

These two where my main exercises on top of using that in boxing. - In a fairly short amount of time I was able to get a full lung breathe through the nose easily.

Good luck.

[maayank]

When you say exhale, do you mean from the mouth or nose? Does it matter?

[thelittleone]

I tried both. In through nose out through mouth is easier and could be a good step before going only nose.

[cachestash]

Hey, OP here.

Tape your mouth at night! On your easy runs, breath solely through your nose.

For the record, I am an ultra runner. Nose breathing is hugely beneficial for endurance athletes. I have seen my pace come up while heart rate / perceived effort remains the same.

I did the last years entire Montane Spine Challenger just breathing through my nose (108 mile race).