How I breathe when I run.

Sent by Breath Curriculum | Sep 11, 2025

Something Personal: How I breathe when I run

On my run yesterday, I didn’t just focus on the usual, nose breathing and diaphragmatic breathing; I also added a specific breathing pattern that helps improve my running economy.

I was breathing in for 4 steps, out for 4 steps, and then I held my breath for 4 steps after every 3rd exhale. This is one of my favorite ways to practice breathwork without having to set extra time aside. You should try it!

Breathing for Athletic Performance

In 2013, a group of researchers in the US wanted to test whether longer breath holds had a positive effect on lung function. Eighteen swimmers (10 men and 8 women) were split into two groups:

  • Group #1 only took two breaths per pool length.

  • Group #2 took seven breaths.

The results? Group #1 not only swam faster, but their running economy improved by 6%! This was after only one month of three sessions per week. Imagine the improvement in your fitness if you start weaving breath training into your workouts today.

More here!

Something Scientific: Breathing for fitness

It’s simple:

  1. Nose breathing - in and out

  2. Diaphragmatic breathing

  3. Breath holding

Here is a step-by-step program to help you improve your athletic performance and train smarter.

Something Practical: 3 steps to better fitness

“I cannot overstate how impactful this work has been on my athletic and personal life. Elsa provided a solid program and the accountability needed to get me there.”

Breath Curriculum member & ultramarathon runner

Best,
Elsa

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