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The Benefits Of Nasal Breathing While Running
While most of the time you may not think about your breath as you run (unless of course you're out of it!), paying attention to your inhales and exhales can provide some real benefits to your run performance—particularly if you focus on nasal breathing.
The idea behind nasal breathing is that you pretty much keep your mouth closed and solely rely on your nose to deliver oxygen throughout your body as you run. Most of us use our mouth to breathe while running, helping us gasp for more air, so nasal breathing may sound difficult at first. But the science actually implies that nasal breathing is more efficient at delivering oxygen.
Here, what to to know about nasal breathing, including how it works and tips to get you started.
Related Story How Nasal Breathing Affects Running PerformanceNasal breathing may provide a small performance benefit based on a study published in the International Journal of Kinesiology and Sports Science in 2018.
The study followed 10 runners for six months and compared their maximum oxygen intake rates of nasal versus mouth breathing. "We have demonstrated the potential for a small performance improvement (through nasal breathing) by improving one's physiological economy (or your ability to run faster while using less energy breathing)," says lead author George Dallam, Ph.D professor in the School of Health Science and Human Movement at Colorado State University, and former inaugural national teams coach for USA triathlon, who has researched the effectiveness of nasal breathing.
The study found that through nasal breathing, the athletes didn't have to work as hard to get the same amount of oxygen, despite taking fewer breaths per minute. The reason for this, the research suggests, is that with a slower breathing rate (nasally) the oxygen is more effective at getting to the bloodstream.
Dallam says the most common misconception about nasal breathing is that it can't provide enough ventilation (or air flow) to support intense exercise. The act of ventilation requires 15 percent of the total energy necessary to run a hard effort, he says. Nasal breathing reduces total ventilation at a given high workload by about 23 percent, thus reducing overall energy consumption by 2 to 3 percent, as they found in the study. That means even if ventilation is lower, so too is the amount of energy you need to work.
Related Story How (and Why) Nasal Breathing WorksDallam says when we breathe orally, we breathe more quickly, thus we take in more breaths. However, when we breathe nasally, we are slowing down our breathing. Although we may not be taking as deep a breath, the air likely penetrates the lung further.
"Breathing nasally requires us to overcome more resistance to pull air through the filtering apparatus of the nasal cavity," he explains. "This likely transfers more momentum to the air driving it more deeply into the lung, even when the size of the breath is the same as when breathing orally."
Dallam says to think of the mouth versus nose breathing in terms of trying to open a stuck door, compared to one that opens easily. "When you pull harder on the stuck door you are more likely to fall backwards as the greater pulling force transfers back to your body. In the lungs, this greater force activation while breathing nasally also recruits the diaphragm muscle (at the base of the lung) more successfully so the entire lung is expanded versus primarily the upper portions, which might also favor air penetrating more deeply with each breath.
In other words, the force required of a nasal breath better penetrates the entire lung, giving you a more efficient means of oxygen delivery.
What does this mean for you? Essentially when you've adapted to nasal breathing you're taking about five to six fewer breaths per minute. As a result, you can improve your running economy by about 1 to 2 percent. "What we often forget is that breathing requires muscle activity and energy to occur, so the more we have to breathe at any rate of running the more energy that has to go to that process" Dallam says.
Related Story How to Start Nasal Breathing While RunningTransitioning to nasal breathing won't happen overnight—it takes time to adjust. And don't gauge the ease of it based on your first run, either. "It's normal to feel air hunger and it will take some time to adapt," Dallam says.
He advises giving yourself small increments of running to adjust. For example, try running for 30 to 60 seconds breathing nasally, then rest. Or consider slowing down your running pace until you feel comfortable running and breathing nasally. As you get more comfortable breathing nasally your pace will begin to increase. Small progressive steps will help you adapt to nasal breathing overtime.
If you're a mucous-heavy runner, that's okay too. Your body will, in time, adapt. In other words, you won't continually feel like you are blowing a lot of snot out of your nose.
You might also want to consider a nasal strip while running (an adhesive bandage placed on the bridge of the nose that helps to fully open up your nasal passages). And of course, if you've had problems with breathing nasally because of an injury, consult your doctor before starting nose-only breathing.
Related Story How to Practice Nasal Breathing When You're Not Running"You're usually breathing through your nose when you're calm and nasal breathing helps you have more control over your energy," says Belisa Vranich, Psy.D., breathing expert, Tedx speaker, and author of Breathing for Warriors.
Having a strong breathing practice doesn't have to end when you are finished running. Vranich says your most natural breath is nasally. "Staying with nasal breathing is good because it is easier to extend the exhale and it makes you focus on the breath." So it might be smart to consider the benefits of calm, controlled, and conscious breathing throughout your entire day, not just when you lace up.
A Nasal Breathing Exercise to Get StartedAlternate nostril breathing or Nadi Shodhan Pranayama (translates to: energy-cleansing breath) is a common breathing technique used in yoga and meditation classes and is easy to learn and practice. You're simply inhaling through one nostril and exhaling through the other. Alternate nostril breathing can help focus and energize the mind, and will help you become more comfortable relying on breathing with just your nose.
How to do it:
Jennifer Acker joined the editorial staff of Runner's World and Bicycling in January 2022. A former freelancer writer and NCAA runner, she started running as a kid and basically never stopped. She also loves outdoor adventures, like hiking, skiing, and mountain biking.
There Are Two Main Reasons Why Your Nose Won't Stop Running
How to Stop a Runny NoseLaylaBird - Getty Images
Runny noses aren't just a kid thing, but still, all these years later you probably remember your mom swooping in with a tissue before you dabbed the drip with your sleeve.
Annoying, yes, but keep in mind that your snot (like your mom!) is only trying to help — mucus is your first line of defense when you inhale a germ or irritant, as we all do with every breath. "The entire nasal passage is lined with glands that produce mucus continuously — mucus is necessary to keep the membranes moist and protect the body from infection or injury," says Andrew Lane, M.D., the director of the Johns Hopkins Sinus Center in Baltimore.
When a microorganism, a dust particle or tiny piece of arts-and-crafts glitter tries to get into your body via your schnoz, sticky mucus (mostly water, proteins and sugars) ensnares it. Then the little hairs in your nose move it along toward your throat, you swallow it, and it winds up getting digested in your stomach without you even noticing, Dr. Lane explains.
But when the invader is a viral infection (say, cold or flu), or bacterial infection, or something that causes you to have an allergic reaction, your immune system kicks into gear, and so does your mucus production. "The membranes in your nose may start to swell up, and you'll see more mucus," says Tochi Iroku-Malize, M.D., MPH, a family physician on Long Island, N.Y., and the president of the American Association of Family Physicians. It might start to get thicker and goopier, because your immune system is sending proteins to try and fight the invader, she says. "Some of these proteins also give the mucus color."
We usually think of a runny nose (as opposed to a stuffy nose) as more of the watery type of discharge, which is produced by glands toward the front of the nose, says Dr. Lane. But you can have both a runny and a stuffy nose, in case you haven't noticed. "Inflammation from colds and sinusitis can cause a thicker drainage to be produced from further back in the nose and sinuses," he says.
Why won't my nose stop running?"There are two major reasons people will have a runny nose," says Dr. Iroku-Malize. "Either they have an infection caused by a virus or bacteria, or they have allergies—those are the two most common reasons."
But your nose can also sometimes start to run because you've gotten a whiff of something strong, inhaled smoke, are breathing polluted air or if you've eaten something spicy. "The nasal passages also have abundant nerve endings that sense the environment and help regulate the amount of mucus production and the speed of mucus movement," Dr. Lane says. "For example, if dryness is sensed, the nerves will stimulate the glands to step up mucus production."
Eugenio Marongiu - Getty Images
That's why cold air (which is dryer than warmer air) can turn on the tap. "Also, when the nerves are irritated by something that has been breathed in, this may cause more rapid mucus production and movement to wash away the offending agent, sometimes also provoking a sneeze reflex to blow it out of the nose." (Think, sneezing when you sniff too much pepper.)
How do I stop a runny nose fast?There are a few ways you can dry up a runny nose.
Over-the-counter meds:Decongestants, which lower the production of mucus. "But with decongestants we have to be careful," says Dr. Iroku-Malize. These drugs work by shrinking the blood vessels in your nose, she says, but they also shrink other blood vessels, which can cause blood pressure to rise. "If you have high blood pressure, you shouldn't be taking them," she says.
Nasal steroid sprays. These can help if you have allergies that inflame your nasal passages, causing runniness.
Antihistamines. This class of drugs blocks the body chemical histamine from making you stuffy and sneezy to expel the allergen, explains Dr. Iroku-Malize. But know that these meds can make you spacey and drowsy.
A combo drug, such as an antihistamine plus a decongestant. Some people need both, but try to pick a formulation that targets your problem specifically — if you can get away with one or the other, that's ideal. "At the end of the day, it's best to try not to take anything you don't need," she says.
One of the reasons for extra mucus production (and liquid dripping out of your nose) is that your body is working hard to keep the inside of your nose moist. If you pick up the slack, "The body doesn't need to produce as much mucus, because you're keeping your nose and throat moist," says Dr. Iroku-Malize. There are lots of options here.
An over-the-counter saline spray. They are designed to lubricate your nasal passages if you're a bit dry.
A neti pot. Neti pots are mini, specially built teapot-like vessels that let you irrigate your nostrils and flush out nasty stuff with a saline mix. "These are good as long as it's done safely," she says. "Used distilled water or water that's been previously boiled, so you're not introducing anything into the noise." You can buy pre-packaged saline to add to the water, or ask your doctor how to make your own, she says.
A humidifier. This adds moisture to the air you're breathing in and helps keeps your nose and throat moist. Check out the Good Housekeeping Institute's top picks.
A hot shower during which you can breathe in the steam. You can also steam up your bathroom with a hot shower and just sit in the steam (a safer option for kids).
Steamy beverages. The steam from the tea or soup can moisten the inside of your nostrils, reducing the need for your body to crank out mucus. Bonus: you'll stay hydrated, especially important if you have a virus or other infection. Just don't make it a hot toddy, advises Dr. Iroku-Malize, as alcohol is dehydrating.
That depends on why your nose is running. If your nose is dripping from the nerves in your nose being stimulated or because you've come in from the cold, it should stop as soon as things go back to normal.
Colds and other viruses tend to last around seven to 10 days, says Dr. Iroku-Malize, and your runny nose might stick around that whole time, until the infection is run its course. The same goes for a bacterial infection, although your doctor might prescribe antibiotics to speed it along.
But if your runny nose is a symptom of allergies, it'll keep running as long as you're exposed to the allergen. "An allergy causes your immune system to overreact to something harmless, like pet dander or grass," says Dr. Iroku-Malize. In so doing, it releases the chemical histamine, which causes you to get stuffy and runny, your body's way of trying to "get rid" of the substance.
When to see a doctor:Usually when you have a runny nose it comes out of both nostrils, says Dr. Lane. "Definitely see a doctor if there is a large amount of drainage just from one side of the nose," he says. It's very uncommon, he says, but if someone is dripping watery, clear liquid from just one side, it can be a leakage of cerebrospinal fluid, and is a 911-worthy emergency. Another rare reason for a runny nose is a nasal tumor.
For the vast majority of us, whose runny nose is caused by a virus or a bacterial infection, see a doctor if it hasn't faded in a week or 10 days, says Dr. Iroku-Malize. "Another reason to see the doctor is if you improved and then all of a sudden your symptoms started to worsen again — it may be that you used to have a viral infection, but now you have a superimposed bacterial infection," she says. In that case, you'll likely be given antibiotics.
And if your nose keeps running for months or years for no obvious reasons, says Dr. Lane, you may have vasomotor (nonallergic) rhinitis, which is a chronic runny nose when you don't have any kind of infection or allergy. For that, he says, you may be prescribed a nasal spray that blocks your glands from making mucus, or undergo an in-office procedure to treat the overactive nerves that are prodding the glands to crank out the stuff.
The bottom line:Most runny noses go away on their own or with over the counter meds but keeping your nasal passages and the air you breathe moist can also prevent overproduction of mucus.
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Man Sets Record For The 'most Matches Held In The Nose': 'Didn't Really Hurt'
A man from Denmark who stuck 68 matches in his nose is now the new Guinness World Record holder for "most matches held in nose," the publication reported on Thursday, Feb. 15.
Peter von Tangen Buskov, 39, of Denmark, is the first person to hold the record for "most matches held in nose," said the Guinness World Records website.
In order to achieve the record, he had to insert at least 45 matches in his nostrils, said the website.
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Instead of stopping at 45, von Tangen Buskov continued on — putting an additional 23 matches in his nose before calling it quits at 68.
A video released by Guinness World Records shows that von Tangen Buskov inserted bunches of matches into his nose at once, rather than placing them there one by one.
Peter von Tangen Buskov, 39, of Denmark, recently set the record for "most matches held in nose," with 68 matches in all. (Brandon Bell/Getty Images)
Von Tangen Buskov claims that the record attempt "didn't really hurt," much to his surprise.
"I have fairly large nostrils and quite stretchy skin. I'm sure that helped a lot," he told Guinness World Records.
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While von Tangen Buskov set the record for "most matches held in nose" — he is open to the idea of breaking his own record in the future — either by "training" his nostrils to accept more matches, or by letting nature run its course.
"Perhaps my nose will grow as I get older," he told Guinness World Records.
This was the first time a record for "most matches held in nose" had been set, according to Guinness World Records. (iStock)
Von Tangen Buskov came up with the "most matches held in nose" record himself, while thinking of potential "fun records" he could either set or break.
He also noted that he did not have a history of sticking foreign objects inside his nose, and that the idea of the record was "a bit random."
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"I always try to look for the interesting and peculiar aspects of life. There are so many amazing things to experience, see or do, if we just stay open for it," he told Guinness World Records.
Von Tangen Buskov said he thought of the record himself, then went about getting it certified. He credited his large nostrils for his success. (Guinness World Records)
Setting a Guinness World Record was a pipe dream for von Tangen Buskov, who said that he read Guinness World Records books as a child.
"I never thought I would get a record myself," he said.
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Von Tangen Buskov hopes that his self-described "odd little record" will help others to "not forget to play a little."
Maybe his accomplishment, he also said, will "inspire others to set a record themselves."
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There are several nose-related Guinness World Records, says the company's official website.
These include "fastest typing with nose," "most quarters held in nose," "tallest object balanced on nose," and "largest bubblegum bubble blown with nose," among many others.
For more Lifestyle articles, visit www.Foxnews.Com/lifestyle.
Christine Rousselle is a lifestyle reporter with Fox News Digital.
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