Practice deep or diaphragmatic breathing
Many people feel that breathing through their chests or upper bodies is good enough. While shallow breathing can be helpful at times, it can exhaust the upper chest and lungs. Practicing deep or diaphragmatic breathing prevents dizziness and nausea. It can also help the runner take in the appropriate amount of oxygen.
Learn breathing through the nose
Breathing through the nose helps runners breathe deeply and efficiently. People who run in cooler temperatures could experience dry air that can lead to asthma-like symptoms (e.g. coughing and wheezing). The human lungs work best with moist air, and breathing through the nose makes it possible to take in the moist air. It also filters out air impurities.
Match breathing to steps
Think of breathing and running as a dancing routine. Tempo and timing are important in breathing and running. For easy-paced jogs, try inhaling for three to four steps, and exhaling in the same number of steps. For intense runs, try breathing in for one to two steps, and exhaling at the same pace.