Relax your shoulders and keep your chest open
Breathe through your nose and mouth comfortably, or inhale through your nose/exhale through your mouth
Use a steady rhythm you can maintain (don’t force deep breaths)
Aim for quiet, controlled breathing rather than heavy gasping
Coordinate breathing with your steps if it helps (try matching breaths to a consistent step pattern)
Start with an easy pace and settle into a rhythm before increasing speed
Exhale fully to clear carbon dioxide before the next inhale
If you’re sprinting or working hard, use shorter, faster breaths while keeping them controlled
If you feel side stitches, slow down slightly and focus on longer exhales
If you feel out of breath, reduce pace and return to steady, rhythmic breathing
Practice breathing drills at rest or during easy runs (short inhale, longer exhale)
Warm up for 5–10 minutes so breathing and effort match
Stay hydrated and avoid running in conditions that trigger congestion if possible
Consider nasal breathing only if it feels comfortable; switch to mouth breathing when intensity rises
If you often can’t catch your breath, wheeze, or feel chest tightness, get medical advice