Episode 30 : [CODE #4] Shut Your Mouth to Run Faster? The Science of Nasal Breathing 🏃

Episode 30 : [CODE #4] Shut Your Mouth to Run Faster? The Science of Nasal Breathing 🏃💬 Got a question or feedback? Write us at: [email protected]☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactateSummary:The transition from viewing breathing as a background function to a primary metabolic determinant reveals that nasal respiration is a sophisticated chemical regulator rather than a simple set of bellows1111. While oral breathing allows for higher air volume, it frequently causes "overbreathing," leading to excessive carbon dioxide ($CO_{2}$) expulsion and impaired oxygen delivery to tissues via the Bohr Effect2. Nasal breathing provides intrinsic resistance that maintains $CO_{2}$ tension and introduces nasally-derived nitric oxide ($NO$), a potent vasodilator that improves pulmonary hemodynamics3333. To adapt, athletes should follow a gradual protocol starting with walking (4 steps in/4 steps out) to build $CO_{2}$ tolerance, eventually integrating nasal breathing into 80% of training4. Research by George Dallam shows that adapted runners can match their oral $VO_{2}max$ with 22% less total air, significantly improving respiratory economy5555. This physiological shift is exemplified by elite athletes like Erling Haaland and Iga Świątek, who use mouth taping to ensure nasal respiration during sleep or low-intensity training to enhance recovery and mental calm6666.Keywords:nasal breathing, bohr effect, nitric oxide, $VO_{2}max$, respiratory economy, hyperventilation, mouth taping, $CO_{2}$ tolerance🎙️ Lactate, the podcast that deciphers science to improve your performance.Key references :Dallam, G., & Kies, B. (2020). The Effect of Nasal Breathing Versus Oral and Oronasal Breathing During Exercise: A Review. Journal of Sports Research, 7(1), 1-10. https://ideas.repec.org/a/pkp/josres/v7y2020i1p1-10id2805.htmlDallam, G. M., McClaran, S. R., Cox, D. G., & Foust, C. P. (2018). Effect of Nasal Versus Oral Breathing on $VO_{2}max$ and Physiological Economy in Recreational Runners Following an Extended Period Spent Using Nasally Restricted Breathing. International Journal of Kinesiology and Sports Science, 6(2), 22-29. https://doi.org/10.2478/ijkss-2018-0002Mapelli, M., et al. (2025). Nasal vs. oral BREATHing Win Strategies in healthy individuals during cardiorespiratory Exercise testing (BreathWISE). PLOS One. https://doi.org/10.1371/journal.pone.0326661Recinto, C., et al. (2025). Effect of Oral Versus Nasal Breathing on Muscular Performance, Muscle Oxygenation, and Post-Exercise Recovery. Sports. https://doi.org/10.3390/sports13100368Raphael, A. D., & Dallam, G. M. (2024). Could Nasal Breathing During Exercise Inhibit the Development of Cardiac Fibrosis and Arrhythmia Associated with Endurance Training? International Journal of Physical Education, Fitness and Sports. https://www.ijpefs.org/index.php/ijpefs/article/view/608Voices generated by artificial intelligence from the scientific report produced by the Lactate team.