Breathing During Exercise
Breathwork techniques to enhance athletic output during training and competition
Most people breathe inefficiently during exercise — shallow chest breathing that limits oxygen delivery, creates unnecessary tension, and accelerates fatigue. Proper exercise breathing is a skill that dramatically improves performance across every modality, from running and cycling to weightlifting and HIIT.
During cardio, nasal breathing at moderate intensities improves oxygen extraction by 10-20% through nitric oxide production. The pattern should match your effort: inhale for 3 steps, exhale for 2 during easy runs; shift to 2:1 as intensity increases. During high-intensity intervals, mouth breathing becomes necessary for oxygen volume, but returning to nasal breathing during recovery periods accelerates lactate clearance.
For resistance training, breathing is both safety and performance: exhale during the concentric (lifting) phase, inhale during the eccentric (lowering) phase. The Valsalva maneuver — a deep breath held against a closed glottis — provides core stability for heavy compound lifts but should only be used by experienced lifters who understand the blood pressure implications. Between sets, 3-4 deep diaphragmatic breaths accelerate recovery better than passive rest.
Benefits
- Improved endurance through better oxygen extraction efficiency
- Faster recovery between intervals and between sets
- Reduced unnecessary muscle tension that wastes energy
- Better core stability during heavy lifting through proper bracing
- Delayed onset of fatigue during sustained efforts
Frequently Asked Questions
Should I breathe through my nose or mouth during exercise?
Both, strategically. Nasal breathing at moderate intensities (Zone 2-3) improves oxygen extraction and trains respiratory efficiency. Switch to mouth breathing during high-intensity efforts when oxygen volume demands exceed nasal capacity. Return to nasal breathing during recovery periods for faster lactate clearance.
How should I breathe during weightlifting?
Exhale during exertion (the hard part), inhale during the return. For heavy compound lifts (squats, deadlifts), take a deep breath before the rep, brace your core, and exhale through the sticking point. Between sets, take 3-4 deep diaphragmatic breaths to accelerate recovery.
Can breathing technique really improve my running performance?
Significantly. Rhythmic breathing patterns (3:2 or 2:1 inhale-to-exhale) reduce side stitches, improve oxygen delivery, and help regulate pace. Nasal breathing during easy runs builds aerobic efficiency. Runners who train breathing alongside running see measurable improvements in VO2 max and race times within 4-6 weeks.
Related Breathing Exercises