Many people unconsciously breathe wrong when exercising, thereby wasting enormous potential. An expert explains why nasal breathing is the key to success when running – and how it can improve fitness and performance.
You should pay more attention to your breathing – in everyday life and when exercising. DirkSchauberg, 56, is a trained meditation trainer and breathing expert who also studied with monks in Sri Lanka. After his active career, the former Karate World Cup winner turned to coaching and then to football, where he worked among other things as an athletic trainer for Fortuna Düsseldorf. He currently runs the Kensho sports and health center – and was recently the (independent) mayor of his hometown Neukirchen-Vluyn.
WORLD: How far is it there? That correct breathing technique or what does it depend on?
Schauberg: There is a correct way to breathe, namely according to the existing pressure. Of course there is a difference whether I run sprints or endurance runs. It is important that breathing and activity are in harmony. Many people underestimate how important breathing is for performance, concentration and regeneration, whether in everyday life or in sports. If you breathe correctly, you can control your energy better, speed up recovery and strengthen your health in the long term. However, most athletes breathe unconsciously, often too shallowly or too hastily.
WORLD: And are you missing out on opportunities?
Schauberg: Of course they wasted a lot of potential. If you consider that breathing is a constant companion of the entire movement process, then improper breathing can seriously affect performance. Running is a great example. Many people choose too high an intensity because they think that high exertion automatically means a good workout, like: “I trained hard, so I trained well.”
WORLD: Common misconception.
Schauberg: Hard training is not always good training. Many people then walk around with a very red head and breathing exclusively through the mouth – and this is a sign that the body is reaching the limits of its capabilities. Every time I realize at a higher level that I automatically want to breathe through my mouth, it means I have reached a threshold where my body can no longer absorb enough oxygen through the nose. This was initially physiologically normal, but it also meant I was moving above my optimal training range. Nasal breathing is pushed aside nowadays, but it actually offers many benefits – and that’s what you should take advantage of.
WORLD: They cope with the formation of nitric oxide.
Schauberg: Nitric oxide, a substance produced naturally in the body, is produced in the paranasal sinuses and released into the air when we breathe through the nose. This nitric oxide dilates blood vessels, improves blood circulation and thereby increases the efficiency of oxygen utilization. At the same time, nasal breathing has an important protective mechanism. It filters, humidifies and heats the air.
WORLD: This brings us to current temperatures and, most importantly, future temperatures.
Schauberg: This is especially important in winter; Cold, dry air inhaled directly through the mouth can irritate the respiratory tract and dry out mucous membranes. The nose, on the other hand, cleans and regulates body temperature, thereby protecting the respiratory tract and strengthening the immune system.
WORLD: You talked about increasing the efficiency of oxygen use. To what extent?
Schauberg: Breathing through the nose does not cause us to suddenly inhale more oxygen; our blood is almost completely saturated. But it increases the efficiency of oxygen use in the body. This means your heart rate and breathing rate remain more stable, movement becomes more consistent, and energy consumption is reduced. You run more relaxed, more consistently, and often even longer. In this way, nasal breathing not only improves performance but also protects against overwork.
WORLD: Can you explain this in more detail?
Schauberg: If you breathe through your nose at the base area, you train your respiratory muscles and increase your CO₂ tolerance. This means the body learns to deal with slightly higher levels of carbon dioxide in the blood without immediately feeling short of breath. This shifts the threshold at which you should switch to mouth-up breathing. Breathing remains calmer, movement is more efficient, and body balance lasts longer. This significantly reduces fatigue, overload and signs of wear. Regular nasal breathing also strengthens the respiratory system and immune system, an aspect that is often underestimated.
WORLD: So, as an amateur runner, I can increase my threshold as I start to breathe through my mouth and get faster.
Schauberg: However. This is a training effect that can be built in a targeted way. You must consciously complete the basic movements while breathing through your nose. At first you run maybe ten or eleven kilometers per hour, after a few weeks you run twelve, 13 or 14 kilometers per hour – and still with your mouth closed. The body becomes more efficient, respiratory volume increases and performance improves. For tempo runs or very intense phases, mouth breathing is of course allowed later on, but nose breathing should always be calm and controlled.
WORLD: In general, for anyone who breathes mostly or fairly rapidly through the mouth while running: down three gears, breathe through the nose, and get used to it?
Schauberg: Appropriate! Not only running, you can also practice nasal breathing when climbing stairs or walking. I’ll start in first gear. Let’s idealize this. You stand on the treadmill, start at a speed of four kilometers per hour, breathe exclusively through your nose and keep your mouth closed. After two minutes you can slowly increase it to five, six, seven kilometers per hour (run for 2 minutes at each speed). When your mouth opens automatically, you know: This is my limit right now. If I take a step or two back, I find my optimal training speed, which is the range at which I can breathe continuously through my nose. It’s better to run 30 minutes well than 60 minutes poorly, that’s the principle.
Melanie Haack is the sports editor. He has reported on Olympic sports, extreme endurance adventures, and fitness and health for WELT since 2011. You can find all the articles here.
