One of the most common questions I hear from new runners is, “How can I avoid getting side stitches?” Another popular and very related question is, “How I breathe properly when running?” In many cases, deep belly breathing while running can help. Check out my expert tips and step-by-step instructions on how to use deep belly breathing to prevent side stitches and improve your running performance.
What Are the Benefits of Deep Belly Breathing While Running?
By filling the lungs more fully with each inhale, you can deliver more oxygen to your muscles, resulting in improved performance and stamina. This type of breathing also helps to release tension and tightness in the chest and shoulders that can impede efficient breathing during a run. By consciously focusing on expanding the belly with each breath, you’ll optimize your lung capacity and achieve a more efficient and powerful stride.
Plus, deep belly breathing can help you stay more focused and mentally strong by being more mindful and focused on the present moment.
Deep Belly Breathing is Key to Avoiding Side Stitches or Cramps
Side stitches, or cramping right under the rib cage, are sometimes a result of breathing too shallow. Runners often get side stitches in the first few minutes of a run when they begin running too fast before warming-up and start taking short, shallow breaths.
One way to help avoid them is to breathe deeply from your belly, as opposed to shallow breathing from your chest. The idea is to draw in the most amount of air into your lungs with each breath, so you’ll maximize your oxygen intake (which will also boost your performance).
How to Do Deep Belly Breathing
If you’ve ever done yoga, you may already be familiar with belly breathing, also called diaphragmatic breathing. To do it while running, first check your posture and running form. Make sure you’re not slouching.
Keep your shoulders relaxed and shake out your arms if you’re feeling any tension in your neck or shoulders area.
As you breathe in through your nose and mouth, push your abdomen out and, at the same time, push down and out with your diaphragm. Imagine filling your lungs with fresh, revitalizing air, and feel the energy it brings to your body.
Then exhale slowly and evenly through your mouth. Visualize releasing any tension or stagnant energy from your body. Let your breath flow out naturally, feeling a sense of release and relaxation with each breath.
You can check to see if you’re exhaling correctly by placing your hand flat against your abdomen, with your thumb near your belly button. You should feel your hand being pushed away from as your abdomen rises.
If you’re having a tough time doing the technique while running, try practicing it while lying on your back. Watch your abdomen as you’re breathing—you should see it rise and fall with each breath. If you only see your chest moving up, you’re not breathing deeply enough.
What If I Can’t Do Deep Breathing While Running?
If you’re having a hard time taking deep breath or frequently deal with side stitches, try slowing your pace.
Try to run at a pace at which you can breathe easily. Use the “talk test” to figure out if your pace is appropriate. You should be able to speak in full sentences, without gasping for air. If you can’t do that, you may have to slow down or take a walking break. As you become more fit, your breathing will become easier.
Another technique for incorporating deep belly breathing into your running routine is to synchronize your breath with your strides. As you inhale deeply, count the number of strides it takes for you to complete one full breath.
Experiment with finding a rhythm that works for you—some runners find a 3:2 or 2:2 ratio of breaths to strides to be effective. By syncing your breath with your movements, you create a seamless flow that maximizes the benefits of both deep belly breathing and running.
Additionally, practicing deep belly breathing during your cool-down period can help you relax and bring your body back into balance. As you transition from an intense workout to a more relaxed state, focus on your breath to bring yourself back to the present moment. Take slow, deep breaths, allowing your belly to rise and fall with each inhale and exhale. This intentional breathing can aid in reducing any post-run stress or tension and promote a quicker recovery.
Can Breathing Deeply Help If I Already Have a Side Stitch?
Yes, if you’re running and you develop a side stitch, deep breathing can help you get rid of it. Try doing the deep belly breathing technique as you gently push your fingers into the area where you feel the stitch (that should help relieve some of the pain). If you’re not able to do deep breathing at the pace that you’re running, you may need to slow down or walk briskly for a brief period to really focus on taking deep breaths.
More for Beginner Runners
- When Does Running Get Easier?
- How to Get Started With Running
- 4 Running Form Mistakes and How to Fix Them
- 21 Golden Rules of Running
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
