How Nose Breathing Transformed Judith’s Running Performance

As a yoga teacher, I’m always fascinated by how simple techniques can lead to profound transformations, both on and off the mat. When Judith, one of my yoga students and a competitive runner from Timaru, shared her struggles with "the stitch" during races, it sparked a conversation about the potential benefits of nose breathing.

Judith shares her inspiring journey of overcoming challenges in her running performance by integrating nose breathing techniques she discovered through yoga and research. Her story is a powerful reminder of how small changes can make a big impact.

Read on below to learn more about Judith’s experience and see how nose breathing can benefit athletes and anyone looking to enhance their physical and mental wellbeing.

I have been running competitively since I was in my thirties, along with doing long

course triathlons for quite a few years as well.

After a break, I got back into more competitive running about three years ago. I returned to a good level of competitive fitness quickly but found that I was being hampered in both training and during races with bouts of the stitch. This was having a big impact on my performance and placings, where I was often losing a win or placing due to having to slow down during a race due to the stitch.

I asked physios, run coaches and experienced runners about what they did, and lots of internet research, but it seemed like there was no one clear explanation or solution. This meant that despite heading into races with good fitness, I was never confident that I would be able to race to potential. This fear also affected my confidence and willingness to push hard in the later stages of a race. It was very frustrating at times.

I asked Leigh at yoga if she had any suggestions, and she recalled reading about a link between nose breathing and running performance. Leigh suggested a book, ‘The Oxygen Advantage” by Patrick McKeown. Breathing Method for Mind, Body and Sport - Oxygen Advantage I purchased the book and researched the techniques online. I started to apply some of McKeown’s ideas to my training, then soon after tried solely nose breathing in a 5km relay race (having been mouth breathing during races previously).

I learned that nose breathing strengthens the diaphragm and changes the way you use your diaphragm when breathing, particularly when under stress (like during exercise). During the race I still felt the stitch lingering but I was able to keep it in the background while being able to continue to hold a high intensity. It was hard to make myself breath through my nose as I was feeling like I needed more oxygen than I could get, but this feeling was manageable.

After that I really focused on using the training techniques outlined in the book to build my comfort with nose breathing while running. There are quite a few other benefits that nose breathing brings if practiced consistently. I have noticed that I have a lower heart rate when running (and racing) and, when mastered, this technique has been shown to increase lactate threshold which is a key performance indicator for running or other high intensity exercise. It also allows your body to be more relaxed during exercise (and when not exercising), which means less energy is used for the same effort.

I play the flute, and I was interested to see if nose breathing during exercise and daily

activities would affect my breath control while playing. Playing the flute requires that you

exhale through your mouth to get sound from the flute and usually inhale through the

mouth as well. I found that I was naturally inhaling through my nose more while playing;

and had better control of my breath which meant better sound quality and ability to play

longer between breaths.

Inspired by Judith’s journey? Join me in exploring the transformative power of breathing techniques at one of my yoga or breathwork classes in Timaru or Geraldine. Whether you’re an athlete, a yogi, or just looking to improve your overall wellbeing, I’d love to support you on your journey.