.gif)
Breathing is often overlooked in athletic training. However, research shows that focusing on nasal breathing during exercise can improve running efficiency without reducing performance. In this science-led blog, we explore a study led by George Dallam and colleagues, and explain how integrating nasal breathing can support better athletic performance, recovery, and long-term resilience.
In endurance sports, the method of breathing can influence how efficiently the body uses oxygen. Nasal breathing warms, filters, and humidifies the air before it reaches the lungs. It also creates a slight airflow resistance, which can help regulate breathing patterns and improve oxygen uptake efficiency.
By contrast, oral breathing bypasses many of the nose's filtration and regulation systems. Over time, relying on mouth breathing can lead to hyperventilation, reduced carbon dioxide tolerance, and poorer oxygen delivery to working muscles.
In 2018, researchers led by George Dallam examined the effects of nasal breathing compared to oral breathing on performance and running economy in recreational runners. The study included ten runners who had been training exclusively with nasal breathing for at least six months.
Each participant completed two tests:
Both tests were completed twice, once using nasal breathing and once using oral breathing.
These findings confirm that science-backed nasal breathing allows athletes to maintain high performance levels while improving breathing efficiency.
Science-led breathwork training for athletes helps improve:
Breathwork techniques to improve endurance are useful across running, cycling, swimming, triathlon, and functional fitness. At The Breath Coach, we specialise in breathwork programs for endurance athletes that build these skills in a structured, measurable way.
Nasal breathing enables the uptake of nasal nitric oxide, a naturally produced molecule in the nasal passages. It plays several important roles:
Breathing through the nose supports oxygen efficiency in endurance sports and helps improve recovery, performance, and energy regulation.
Before increasing effort or intensity, breathing mechanics must be sound. Functional breathing training starts with the basics:
Breathing and posture are closely connected. When the diaphragm is working well and IAP is generated with each breath, the spine is stabilised from within.
Mouth breathing bypasses this. Chest-dominant, shallow breathing reduces core stability. It often leads to poor posture and can contribute to back or neck pain.
If you experience neck or back issues, it is worth checking your breathing habits. Mouth breathing at rest or during exercise often means poor activation of the diaphragm and reduced spinal support. Breathwork for spinal stability and injury prevention can restore better alignment and movement.
To build better breathing habits for sport:
With time, carbon dioxide tolerance training for athletes helps you maintain nasal breathing under pressure.
Breathwork training for athletes supports performance in:
These science-led methods supports breathing exercises to reduce fatigue during training and build resilience.
Myth 1: Nasal breathing is not enough for high intensity
Reality: With training, nasal breathing to support VO₂max is effective across all levels.
Myth 2: Breathing training is only for elite athletes
Reality: Breathwork programs help everyone, from beginners to professionals.
Myth 3: Breathing is only about oxygen
Reality: Functional breathing also improves posture, recovery, stress regulation, and injury prevention.
At The Breath Coach, we offer science-backed breathing programs for endurance athletes. We help you:
Book a free consultation to begin: www.thebreathcoach.co.uk/contact
Dallam, G.M., McClaran, S.R., Cox, D.G., and Foust, C.P. (2018). Effect of Nasal Versus Oral Breathing on VO₂max and Physiological Economy in Recreational Runners Following an Extended Period Spent Using Nasally Restricted Breathing. International Journal of Kinesiology and Sports Science.
Read the full study
