The Free Guide to Nasal Breathing for Running & Cycling
Introduction
Breathing is something most athletes take for granted, yet it’s one of the most powerful tools for improving endurance, speed, recovery, and focus. Modern training often emphasises heart rate, power, and pace, but overlooks how we breathe.
Nasal breathing, inhaling and exhaling through the nose rather than the mouth is at the core of the Oxygen Advantage®, a scientifically grounded breathing system developed by Patrick McKeown. This approach helps athletes improve oxygen efficiency, increase CO₂ tolerance, enhance aerobic capacity, and achieve a calmer, more focused state both in training and competition. I must pay tribute to this system as it has taught me so much and inspired the free guide I am posting below.
Whether you’re a runner, cyclist, or endurance athlete, learning to control your breath can transform how your body performs under stress.
Safety Points
Before starting any breathwork or training modification, keep the following in mind:
Start slowly: If you’re new to nasal breathing, your pace will drop initially, that’s normal. Your body is adapting to higher CO₂ levels and improved oxygen efficiency.
If you have high blood pressure, cardiovascular issues, or respiratory conditions (e.g., asthma, COPD), or are pregnant, or have any other health conditions of concern, please consult your healthcare provider before attempting.
Avoid dizziness or discomfort: Mild breath hunger is fine; dizziness or distress is not. Stop, recover, and resume gently.
Do not force breath holds.
Consistency over intensity: Daily, low intensity practice yields better results than infrequent, high effort sessions.
Stay hydrated and relaxed: Proper hydration supports nasal function and reduces airway dryness.
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Benefits of Nasal Breathing
1. Improved Oxygen Utilization
Nasal breathing encourages slower, deeper diaphragmatic breathing, which increases CO₂ tolerance. Higher CO₂ levels shift the oxygen dissociation curve (Bohr effect), allowing oxygen to release more efficiently from hemoglobin into working muscles.
2. Enhanced Nitric Oxide Production
The nasal passages naturally produce nitric oxide (NO), a powerful molecule that:
Expands blood vessels (vasodilation), improving circulation.
Enhances oxygen delivery to muscles.
Supports immune function and helps fight pathogens.
Improves lung function and gas exchange.
When you inhale through your nose, NO is carried into your lungs — boosting performance and recovery at the cellular level.
3. Reduced Breathing Volume and Rate
Mouth breathing leads to over-breathing (hyperventilation), which can lower CO₂ and reduce oxygen delivery. Nasal breathing trains efficiency — you breathe less but get more oxygen where it’s needed.
4. Improved Focus and Relaxation
Nasal breathing stimulates the parasympathetic nervous system (rest-and-digest), keeping your mind calm and body efficient — ideal for endurance events.
5. Better Recovery and Sleep
Training nasal breathing carries over into daily life, improving sleep quality, lowering resting heart rate, and reducing anxiety.
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Exercises for Runners and Cyclists
Below are Oxygen Advantage-inspired exercises tailored for endurance athletes.
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1. Light Nasal Breathing During Easy Sessions
Goal: Build tolerance and comfort with nasal breathing.
Warm up gently, keeping both inhale and exhale through the nose.
Maintain a pace that allows calm nasal breathing — slow down if you feel the urge to open your mouth.
Continue for 10–20 minutes.
Over several weeks, extend duration and intensity while staying nasal.
🌀 Tip: Expect your pace to drop initially by 10–20%. This will normalize as your CO₂ tolerance improves.
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2. Breath-Hold Walking or Pedaling (BOHR Training)
Goal: Improve CO₂ tolerance and oxygen efficiency.
1. Breathe normally through your nose for a few breaths.
2. Exhale gently, pinch your nose, and hold your breath.
3. Walk or pedal lightly for 5–15 steps (or 5–10 pedal strokes).
4. Resume nasal breathing calmly — do not gasp.
5. Rest 1–2 minutes, then repeat for 5–10 rounds.
🌀 Progression: Gradually increase the number of steps/strokes per hold as your comfort improves.
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3. Controlled Nasal Breathing at Moderate Intensity
Goal: Transition nasal breathing into tempo or threshold training.
During tempo runs or moderate cycling, keep the mouth closed as long as possible.
When you must open the mouth, breathe in through the nose and out through the mouth.
Alternate 2–3 minutes nasal-only with 1 minute mouth breathing to recover.
🌀 This teaches your body to manage rising CO₂ during higher workloads.
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4. Pre-Training CO₂ Tolerance Drill
Goal: Calm the nervous system and prime oxygen delivery.
Before a session:
1. Sit or stand upright.
2. Take a small breath in and out through your nose.
3. Hold the breath and gently nod your head 3–5 times.
4. Resume nasal breathing and recover for 10–15 seconds.
5. Repeat 5 times.
This lowers stress and oxygen debt before you even start your workout.
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5. Post-Training Recovery Breathing
Goal: Accelerate recovery and return to parasympathetic dominance.
After training:
Sit or lie down comfortably.
Inhale for 4 seconds, exhale for 6 seconds through the nose.
Focus on relaxing your shoulders and lengthening the exhale.
Continue for 3–5 minutes.
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Putting It All Together
Start nasal breathing during warm-ups and easy sessions.
Add CO₂ tolerance drills 2–3 times per week.
Gradually bring nasal breathing into higher-intensity segments.
Use recovery breathing post-training or before sleep.
Within a few weeks, you’ll notice:
✅ Reduced breathlessness
✅ Improved endurance
✅ Lower heart rate at given pace/power
✅ Enhanced mental calm
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Conclusion
Nasal breathing isn’t a gimmick — it’s a return to how our bodies are designed to function. By combining the principles of the Oxygen Advantage® with your running or cycling routine, you unlock better oxygen efficiency, resilience, and focus — naturally.
Train your breath, and your body will follow.