During training, most of us focus on mileage, nutrition, and recovery. But few of us consider one of the body’s most powerful and ever-present tools – the breath.
“The breath has been with you since the day you were born,” Liza Al-Sady says. “Yet no one has ever taught you how to use it.”
Liza, founder of breath-led multidisciplinary studio, We The Conscious, says that understanding your breath can be transformative.
“Nasal breathing is key,” Liza says. “Your nose is a natural filter – it softens and cleanses the breath, helping your body absorb oxygen.
“When you start breathing in and out through your mouth, it’s often a sign that your body is under more stress, and this can lead to quicker fatigue. It also activates the sympathetic nervous system, increasing stress and reducing endurance.”
It’s natural to start breathing through your mouth when you’re running and your heart rate is elevated. But how can you build efficiency and carbon dioxide tolerance in the body so that your performance improves?
First, observe your breathing pattern when you run
“You don’t want the breath to hinder your performance,” Liza says. Just observe yourself while you’re out running and ask yourself, ‘Am I running at an easy enough pace that I can inhale through my nose and exhale through my mouth?’”
Use your easy runs to create more capacity within your body
During easy runs, Liza suggests breathing comfortably through your nose to build tolerance and efficiency. “Over time, you train your body to handle carbon dioxide better, which improves endurance.”
Counting your breath can also help maintain rhythm during easy runs or while you’re warming up. “Try three steps inhale, three steps exhale – it helps regulate the breath and keeps you focused.”
Try coherent breathing after your long runs
“The perfect breath,” Liza says, is around five-and-a-half to six seconds on the inhale and the same on the exhale – about six breaths per minute.”
Begin with a gentle rhythm – inhale for a count of four, exhale for four – and gradually build up to five or six counts over time. Focus on breathing into your stomach without forcing it. Liza recommends practising this for four to five minutes after a run once your heart rate has decreased.
Breathwork can also help with the emotional side of training
“There’s so much pressure tied to goals. Even when you’re running for a beautiful reason, there can be a lot of grief, past hurt, or emotion connected to it,” Liza says.
“The mind and body are deeply connected,” she explains. “We can talk through something over and over again, but that doesn’t give the body the time to process it. Breathwork bypasses the thinking mind. It gives your body space to release what it’s holding.
“If you’re someone who is constantly thinking, try breathwork. It might not be that thing for you, but it might change your life completely.”
Curious about breathwork?
Explore classes and events on the We The Conscious website or follow them on Instagram.