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Zone 2, Nasal Breathing and Freediving

Updated: Nov 7

By Kristy Dinh (Team Mark runner 2024)


Zone 2, nasal breathing and freediving are all having a moment right now but how does it all correlate? I started running a year ago, I went to crossfit for 12 years, where 400 meters is considered an endurance run. As I started progressing with longer runs, everyone was telling me that I need to get to zone 2 running. I would argue up and down that my body simply was not capable of going to a zone 2. Last summer, I was preparing for a freediving trip, I couldn’t get enough time in the ocean to train my breath holds, which meant that I had to do dry apnea training, in other words, train my breath holds on dry land.  


In freediving, we know that the reason we have the urge to breathe is our CO2 tolerance. According to www.oxygenadvantage.com, “Nasal breathing during running slows your breathing and reduces breathing volume. It causes blood CO2 to increase, which means more oxygen gets to your muscles. But it also means stronger air hunger, and that can feel unpleasant.” While, I may not understand the science behind this, I can tell you I’ve practice this a lot. When I can’t get into the water to train my breath hold/CO2 tolerance, I jump on my stationary bike and practice breath hold ladders while pedaling. The bike pedaling simulates the kick strokes of freediving. One thing that happens is that the longer I held my breath, the faster my legs wanted to pedal (or kick if I’m swimming). 


What can I can unequivocally say is that it didn’t take long for me to incorporate nasal breathing to my run, it got me to my zone 2 run. But it’s near impossible on a speed training. Some things that I’ve learned to help with getting started with nasal breathing.


  • Try it on a short easy run or maybe during your warm up and slowly increase the time

  • If the urge to breathe through my mouth, just take it. 

  • A longer exhale will lower your heart rate, while the inhale increases your heart rate

  • Slower music. I love running to classical music. It slows down the noise in my head, which slows my breathing, which lowers my heart rate, which makes my feet feel lighter and I actually run faster


For more information, I find the HHP Foundation, Brian McKenzie (Shift Adapt) and Patrick Mckeon are all great resources.


One last note, any type of breath holds should never be done alone. It’s extremely dangerous and you need a safety partner



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