The nose knows

Thoughts on nasal breathing

Thanks to loyal subscriber and even more loyal friend and Forever Fox running alum Lurch (some actually call him “Todd Coulson”) for the following topic suggestion, sent via text: “Running with your mouth open or closed. I read online that running with it closed can help with running efficiency. But my mouth has always been naturally open. Go!”

Lurch! You have NO IDEA how much I have to say about this. Buckle up, friends. Here we GO.

First off, I’ll start with my real-time, personal experience on this: These days, the only time I am running is with others, a few times a week, in a morning run group. We talk. A lot. You cannot talk with your mouth closed. Thus, I run with my mouth open. Why? Because I’m usually running my mouth! Telling the same tired stories that my buddies have heard (different versions of) for years and years and miles and miles. So, there’s THAT.

Secondly, this was a hot topic – and by hot, I mean sizzling! – on our Marist cross country team about 20 years ago. Back then, we had a young man – a wonderful human being and a fast runner – named David. David was one of the first minimalist runners (remember THAT trend?) in that he often ran barefoot or in slipper-thin shoes.

That’s an entirely separate topic, but let’s just summarize it thusly: David ran mega-mileage, upwards of 140 miles per week (for those keeping score, that’s 20 miles a DAY), much of it barefoot on a grass field on the north end of campus. He never got injured. Never. And he ran very fast in races. Draw your own conclusions.

Third, David was a nasal breather. He did not breathe out of his mouth while running and racing. He wore one of those “Breathe-Right” strips on his nose, many days while training and always while racing. This was cause for massive, widespread debates that devolved into downright arguments, usually with a petulant teammate huffing the following (usually with expletives): “If he would just open his MOUTH he’d run so much FASTER!”

Which is why Lurch’s text caught my attention and garnered so much enthusiasm for this very post. And, what do you know? You have successfully completed another one of my long-winded introductions to a topic!

So yeah, nasal breathing is having its moment these days. This is ironic as heck for me, as David (and his equally wonderful, good-guy father John) was a big proponent of nasal breathing. John was a downright zealot on the topic, creating a stir not only on our team but also online at a regional high school running Web site, back in the day. Again, at that time, father and son were considered “quacks” for this nose-breathing thing (and, to a lesser extent, the barefoot running thing).

A few years ago, I read a book about this topic called “Breath: The New Science of a Lost Art” by James Nestor that was fascinating. I highly recommend it. Some would even call it “life changing” stuff. It discussed the evolutionary history of breathing. And – surprise, surprise -- Nestor is a big proponent of nasal breathing! In fact, that was the book’s primary takeaway!

For a quick primer on Nestor’s concepts, check out this short video with him on YouTube.

As always, I will couch my commentary with the qualifier that I’m not a doctor, medical professional or really “expert” in anything – except, maybe, run-on sentences!

Here are my thoughts:

--Nasal breathing, in general, is healthier than mouth breathing. At the very least, it relaxes your mind and your body. Mindfulness training, meditation and the like usually guide you toward nasal and “belly” breathing.

--Nasal breathing while running takes some getting used to. To put it gently? It may not be for everybody. Breathing out of your mouth is a lot easier – especially when chugging up a hill or sprinting at the finish of a race.

--Is nasal breathing “better” for runners? That’s a complicated question without a firm yes/no answer. Many will loudly proclaim (with their mouths wide open, of course) that the answer is NO. I’m not going to argue with you on that.

However, I will say this: Nasal breathing definitely makes you feel calmer. I’ve tried it on longer walks and even some ultra events in which I mixed walking and slow jogging, and it felt GOOD.

Additionally, if you are trying to relax, calm your nerves, pray, meditate, settle down before going to sleep … breathing through your nose is absolutely the way to go. Again, you want nasal breathing zealotry? Look no further than James Nestor and his many YouTube videos!

Here’s the thing, though: Nasal breathing is not just a quirky idea from a renegade runner and his dad, nor some outlandish concept by an equally outlandish author. It’s gaining traction, it’s garnering attention -- and it is absolutely worthy of your attention. Thanks again, Lurch, for the suggestion.

I’ll end with this: According to at least one study I found online, nasal breathing doesn’t particularly slow you down – or, at least, negatively impact your “power output,” which remains the same. Here’s a link to this complex, science-y, paper.

To summarize, I am not suggesting that you forever stop breathing out of your mouth – especially in races or hard run efforts. However, it might be something worth exploring in “regular” life, and eventually perhaps implementing in your running (and racing) life too.