Pre-Run Breathing

How it works

Pre-run breathing is a two-minute even 3-3: three seconds in, three seconds out, no holds. That is a 6-second cycle, 10 breaths per minute — faster than equal breathing at 4-4 and much faster than coherent 5-5. It is a short numbered warmup for the breath, not a substitute for jogging or drills. After the run, switch to post-run breathing (3-6). For easy / threshold / interval numbers, use the training pace calculator on runnerslab.app.

How to do it

1. Stand or sit where you will start. This is two minutes, not a session on the sofa.
2. Inhale three seconds, exhale three seconds. Keep the sides equal.
3. The default session is two minutes — about twenty cycles.
4. Then go run. Open post-run breathing when you stop.

Session duration

The default is two minutes so it fits before you leave the door. One minute is enough to try 3-3. Five minutes is longer than this page is for — use equal breathing if you want a longer even rhythm that is not run-specific.

When people use it

People use this in the minute or two before a run or workout when they want an even count, not a hold-heavy pattern. It does not replace a warmup. Cadence and stride math live on the cadence calculator. More sport timers: the sport hub.

FAQ