OK, here’s a running thread . . .
I’ve long wondered how everyone breathes during their runs. I’m rigidly set in my ways, and can’t really remember when or why I decided on my current protocol.
I breathe in for four footsteps (left, right, left, right) then out in two (left, right) and repeat. This holds for all paces, all types of terrain etc. I call this 4x2 breathing.
The only time I vary is when I’m really hurting. When I just can’t take the pace/effort anymore, I switch to 2x2: breathe in for two footsteps, and out for two. However, I see this as my sign of caving in and not being able to hold form/pace etc.
This morning I cracked on the last hill up to my office of my 6mi run to work. First time in a month that I’ve been able to run to work twice in the same week instead of ride the bike, so I was expecting problems. Went out too hard this morning, and hit the wall on the hill. I went from my 4x2 to 2x2 and struggled up the hill. That got me thinking about the breathing.
Which is more efficient? 4x2 or 2x2?
Does it matter?
How does everyone else breathe?
Is there any science to it?
Any thoughts?
T
I do 4 steps in and 4 steps out. Like you, I don’t know why I started doing this nor why I keep doing it.
I was always told to forget about it and your body will do what’s natural and most efficient on its own?
Dave in VA
I had a coach one time who coached to breath on an odd number – 2 in, 3 out, or when at a higher pace, 1 in, 2 out. That way you were exhaling on alternate sides and less likely to develop overuse injuries (landing slightly harder on the exhale side). Since then I’ve also read that by alternating “exhale” sides you are less likely to develop a side cramp on one side.
All I know is that I usually get into one of the two patterns and very few people pass me on the run. Of course when you swim as slow as I do, that’s usually not hard to do.
Good one. I thought since I had never heard about it I was the only one doing this. I in for 4 step and out like you do. But I also have other patterns I use depending on how I feel. (4 in/ 3 out: to take a short breather), (3 in/ 3 out: for a controlled push), (2 in, 2 out: when I really got the “eye of the tiger”). I sometimes try a ‘hypoxic’ stride (for lack of a better term) were I will go (5 in/ 4 out).
When I first started doing this (3 in and 3 out) was difficult. I kept after it and then started trying (4 in and 4 out). I am sure there is a point of diminishing returns (aka more is not always better), but it feels challenging. And after doing (5in and 5out) for a few min. 4/4 seems like a vacation.
As far as your feeling like you are caving in, I try to make separate the different parts of my form. What I mean is separate the breathing from my pace, from my form. So my breathing can be ragged, but that doesn’t mean I have to be dropping my arms or the other way around. I like to think of a car engine, air intake, water pump, battery, all separate. Thanks for the opportunity to vent. 
Bassey
On my recovery runs and long runs, I usually go in, and then out. Then, back in, and then out again.
When I am doing a LT run, I go out, and then in. Then, out again, and back in.
On a VO2 Max run, on the way out, it’s in, and then in again, and then out. Then, on the way back, it’s out, and then out again, and then in.
Nice… I’m about the same… In / Out / In / Out / In / Out.
If I’m going up hill… In / Out / In / Out but a little quicker 
I used to have major breathing problems. Well, it wasn’t really a problem because I don’t think I ever got hurt from it, but I realized that I breathed very oddly. I don’t have a pattern such as a 4x2, 4x4, or 2x3, but I would breathe in for 2 short, shallow breaths and out for one long one. So, it would be like this:
short in, short in, long out
It was weird, but it was how I ran for years. I have since corrected it to a long in, long out pattern. I let my body breathe at a natural cadence, but it tends to be in a 4x4 pattern, instead of a 2x2x4 pattern.