When starting out, many breathe shallowly from the chest — inefficient and tiring. Diaphragmatic (abdominal) breathing brings 3x more air per breath.
🫁 Diaphragmatic breathing
Practice lying down, hand on belly, inhale through nose, exhale through mouth. Repeat 10–15 times daily.
🚀 Sync breathing with cadence
Use a 3:2 rhythm (3 steps inhale / 2 steps exhale) when starting. Train 2–3 weeks.
❓ FAQ — Breathing
Should I breathe only through the nose while running?
No — nasal for moderate intensity; mouth is fine for high intensity. Priority is diaphragmatic breathing.
Why do I get side stitch?
Often due to shallow chest breathing and starting too fast. Slow down and breathe deeply.
What is 3:2 rhythm?
3 steps inhale / 2 steps exhale — synchronizes breathing with cadence.
How long to master diaphragmatic breathing?
2–3 weeks of conscious practice (10–15 sessions) is usually enough.