Breathing during intervals and threshold runs: a practical guide

Intervals, tempo and threshold: know the purpose

Intervals describe how a workout is organised: periods of effort separated by recovery. They may be short, fast repetitions or longer, controlled blocks. Threshold refers to a targeted intensity, which can be run continuously or split into intervals. The terms are related but not interchangeable.

Before starting, identify the purpose of your programme: steady pacing, a particular running speed or controlled time at effort. A breathing count or a generic heart-rate percentage found online cannot establish your personal threshold. Where precise targets matter, use individual assessment and appropriate coaching rather than a universal formula.

Let breathing adapt instead of forcing a count

As intensity rises, using your mouth as well as your nose is natural. Do not insist on nose-only breathing to make the workout count. Relax your jaw, avoid tightening your shoulders and let each breath out without deliberately holding it. Two steps in and two steps out is not a requirement if counting interferes with movement.

During a threshold block, aim for the consistency in your plan rather than sprinting away at the start. If breathing feels overwhelmed immediately, adjust pace instead of trying to compensate with a forced technique. Heat, hills and accumulated fatigue may justify changes. Wearing a strip is not a reason to increase the planned workload.

Apply BreathersBliss before the warm-up

BreathersBliss Intense nasal strips gently support the nasal sides from outside, without medication or an insert inside the nostrils. Their reinforced sports adhesion fits a straightforward preparation routine: a fresh strip, healthy clean and fully dry skin, and a centred application following the instructions.

Apply before sweating, press the ends and check that glasses do not rub. Our application timing guide explains the routine. Start with a familiar run to assess comfort and skin after removal. Keeping your mouth open during faster efforts does not prevent wearing a strip: its support remains local to the nose.

Between repetitions and after training

Follow the recovery in your programme, walking or jogging as directed. Let breathing gradually settle into a more comfortable rhythm. Do not block your mouth or hold your breath to hurry the process. If effort remains unusually difficult or running form deteriorates, adapt or end the session instead of completing it at any cost.

After cooling down, remove the strip gently and check your skin. Stop wearing it if irritation develops. Chest pain, faintness or unusual breathlessness require stopping exercise and seeking appropriate help. For regular training, an Intense pouch contains 30 single-use strips. Once you have tried the fit and enjoy the sensation, choose a pack for your own frequency of use from the selection below.

Frequently asked questions