How to Breathe so Running Feels EASIER! | Nicklas Rossner

The Gist

Running feels easier when you activate your sympathetic nervous system, exhale forcefully to expel carbon dioxide, synchronize breathing with your stride, use diaphragmatic belly breathing, and apply box breathing for post-run recovery.

Quick Overview

Running fatigue is frequently caused by a nervous system imbalance, poor carbon dioxide management, and shallow chest breathing rather than a lack of physical endurance. Professional triathlete and coach Nicklas Rossner outlines five specific breathing protocols to increase running speed, reduce breathlessness, and accelerate recovery without expending extra effort. By shifting breathing habits before, during, and after a run, runners can significantly enhance their oxygen intake and overall stamina.

Key Points: Running struggles in the first few minutes stem from the body operating in a parasympathetic resting state instead of an activated sympathetic state. Power breaths involve taking 5 to 10 deep nose inhalations followed by forceful exhales while standing still to signal the body that it is time to run. The feeling of being out of breath during strenuous exercise is caused by a buildup of carbon dioxide in the blood triggering the brain to breathe faster rather than an actual lack of oxygen. Forceful exhales, performed by blowing out air like blowing out a candle during intense running efforts, help eliminate excess carbon dioxide and restore breath control. Rhythmic breathing, such as a 3:2 pattern where you inhale for three steps and exhale for two steps, creates a natural flow that reduces fatigue and improves focus. Diaphragmatic belly breathing ensures that air fills the lower lungs rather than just the chest, maximizing oxygen intake and preventing panic attacks. Box breathing, consisting of a four-second inhale, four-second hold, four-second exhale, and four-second hold, activates the parasympathetic nervous system to speed up post-run recovery.

Context: Professional triathlete and running coach Nicklas Rossner spent ten years training and working with hundreds of runners before discovering that many exhaustion issues are rooted in poor breathing techniques rather than poor physical conditioning.