Use the 3:2 breathing pattern for easy runs

What to Do

For easy to moderate-paced runs, try the 3:2 rhythmic breathing pattern: inhale for 3 footstrikes, exhale for 2 footstrikes. For harder efforts, switch to 2:1 (inhale for 2, exhale for 1).

Why It Works

A PMC synthesis of evidence-based breathing strategies found that during exercise, people intuitively select the pattern that minimizes metabolic cost (the "principle of minimal effort"). The 3:2 pattern distributes the impact of landing across both feet during exhalation, potentially reducing injury risk to one side. Nasal breathing at easy paces improves ventilatory efficiency via nitric oxide release.

Tips

• Don't stress about breathing patterns in your first weeks — just breathe naturally
• If you can't breathe through your nose, you're probably running too fast
• Mouth breathing is natural and necessary at higher intensities
• Belly breathing (diaphragmatic) is more efficient than chest breathing