Nine Step Breathing Patterns

Here’s a quick review of the various breathing patterns used in the Breath Runner training programs. It’s important to remember that these are meant as GUIDELINES, not requirements for running. They’re a metric; a tool available for use by one and all.

The Nine Step Breathing Patterns are primarily used for Warm Up, Cool Down, and roughly equate to “Zone 2” (to be discussed later) or approximately Marathon pace (if known) for training runs. A few notes about Nine Step patterns:

• For the 5 In/4 Ex pattern, it’s ONE smooth, continuous inhale for five steps, then ONE smooth exhale for four steps. For the 4 In/5 Ex pattern, it’s one smooth inhale for four steps, and one smooth exhale for 5 steps.

• Fast feet! In order to be able to inhale for five steps and exhale for four steps, or vice versa, cadence must stay reasonably rapid.

• Run Tall! Good running form is essential. Keep ribcage centered evenly above hips, creating a strong “body canister” which allows for maximum diaphragm deflection. “Lead from the sternum” or “ears over ankles” are helpful cues to remember to lean slightly forward (without bending at the waist!) while running. Keep eyes forward and jawline parallel with the ground.

• Nose breath if able! Nasal breathing helps reinforce the importance of running at a relaxed pace suitable for the effort level. It can also help strengthen respiratory muscles.

• Focus on the exhale — strong yet smooth and controlled throughout. Allow the air to naturally flow back in on the inhale, filling up “from the belly”* first. This deep, rhythmical breathing will pay HUGE dividends over time!

*Important caveat: When we talk of “belly breathing” in running, what we’re suggesting is to ensure that deep breaths are taken, as opposed to shallow, “upper-chest” breathing that often happens with inexperienced runners. Because of the dynamics of running (the way the muscles surrounding the hips and abdomen are engaged), traditional “belly breathing” — intentionally attempting to allow the belly to distend — is impractical. Instead, focus on expanding the bottom of the ribcage with each inhale (some call it “breathing sideways”). However you want to imagine it, as long as you’re filling your lungs as completely — but without stress or strain! — as possible, is up to you. Again, these are guidelines, not rules.

Next: Seven Step Breathing Patterns