Get more energy, focus and better training results with proper breathing
Did you know that breathing is one of your most powerful tools for influencing your energy, focus, and training results – completely free and always available? Through simple breathing exercises, you can signal to your body when it’s time to unwind or recharge. This is especially valuable when training, whether you’re going for a run, lifting weights, or competing in a competition.
Breathing not only affects the oxygenation of the blood and muscles – it is also directly linked to our autonomic nervous system. This means that how you breathe can control whether your body goes into “fight or flight” mode (sympathetic nervous system) or “rest and recover” mode (parasympathetic nervous system) – two modes that determine how we perform, recover and feel.
For cardio athletes – such as runners, cyclists or swimmers – breathing is a direct key to performance.
Oxygen is the body's primary fuel during endurance exercise, and how efficiently oxygen is transported to the muscles depends on both breathing technique and breathing pattern. If you breathe shallowly or irregularly, it can lead to poorer oxygenation, early fatigue, and even dizziness or cramps during hard exercise. Deep, diaphragmatic breathing – where you breathe all the way down into your stomach – improves oxygen uptake, reduces your breathing rate, and helps you maintain a more consistent pace for longer. In addition, controlled breathing helps keep your heart rate and nervous system in balance, which reduces the risk of going too hard or becoming overwhelmed by stress early in the race. In other words: better breathing leads to better endurance – both physically and mentally.
Breathing deeply affects the body – three keys to better training
Breathing is not just an automatic process – it is also a finely tuned regulator of how the body functions on both a physiological and psychological level. When we exercise, our oxygen uptake capacity is crucial for performance and recovery. But how we breathe affects much more than that. Three key aspects where breathing plays a crucial role are stress regulation , heart rate variability and focus – and all of them are directly linked to the quality of your training.
1. Stress regulation: When we breathe rapidly and shallowly, as we often do when we are anxious or stressed, the sympathetic nervous system – the body’s “fight or flight” mode – is activated. This can be useful during high-intensity exercise, but if we are already stressed before we start exercising, we risk carrying an unnecessarily high stress load throughout the workout. Deep, controlled breathing instead activates the parasympathetic nervous system, which helps the body relax, regulate cortisol levels and reduce muscle tension – which in itself can improve performance (Jerath et al., 2006).
2. Heart Rate Variability (HRV): HRV is a measure of the variation in the time between heartbeats and is considered a marker of the body’s resilience and stress tolerance. Research shows that slow, rhythmic breathing increases HRV, indicating that the body is in a more balanced and adaptive state. High HRV is associated with better recovery, increased stress tolerance, and better physical performance (Russo et al., 2017).
3. Focus and mental presence: Breathing also has a powerful impact on our cognitive abilities. When we control our breathing, parts of the brain that are linked to attention, memory and emotional regulation are activated. This means that breathing exercises not only help you find focus before a workout, but also to become more aware of your body's signals during the workout itself. You simply get better in touch with yourself, which can improve both technique, endurance and the feeling afterwards.
1. Recharge your energy before the workout – activate your body with full breathing
This exercise helps to activate the body before physical exertion. When you breathe deeply and consciously, the vagus nerve is stimulated and oxygenation increases, which can increase your endurance and sharpness.
Here's how:
- Sit or stand upright.
- Start breathing in through your nose. First fill your stomach (let your diaphragm expand), then your chest.
- Exhale slowly through your mouth.
- Repeat for 1–2 minutes or until you feel energized.
👉 Effect: You signal to your body that it's time to perform – not rest. Energy levels increase and oxygen supply to the muscles improves.
2. Create focus – balance the brain and calm the mind
This technique is inspired by nadi shodhana from the yoga tradition, a breathing exercise that aims to clear energy channels and create mental balance. It is especially effective if you are having trouble concentrating before a workout.
Here's how:
- Close your eyes and sit comfortably.
- Use your right thumb to close the right nostril and inhale through the left.
- Close the left nostril with your ring finger and exhale through the right.
- Inhale through the right, close it, and exhale through the left.
- Continue alternating for 1–3 minutes.
👉 Effect: The exercise helps balance the hemispheres of the brain and reduces feelings of anxiety, which increases your presence and focus.
3. Calm your nerves – perfect for competition or peak performance
When nervousness sets in, breathing can become shallow and rapid, which in turn intensifies the stress response. This rhythmic box breathing is often used in the military and elite athletes to regain calm and control.
Here's how:
- Inhale through your nose for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale through your nose for 4 seconds.
- Hold your breath for 4 seconds.
- Repeat for 2–4 minutes.
👉 Effect: Calms the nervous system, lowers the heart rate and gets you ready to perform with clarity and confidence.
Why does it work?
Research shows that breathing exercises can have powerful effects on both the body and mind. A study by Jerath et al. (2006) describes how slow, diaphragmatic breathing can reduce stress, improve oxygen uptake, and increase mental clarity. Other studies show positive effects on exercise performance, especially when it comes to endurance and recovery (Russo et al., 2017).
Get to know your breathing
Your breathing can be the key to a better workout experience. Whether you want to perform better, recover faster, or just feel more present during your workout, proper breathing techniques can make a big difference.
So next time you lace up your shoes – take a few minutes to tune in and adjust your breathing. It could be what takes your workout from good to really powerful.
Sources
- Jerath, R., Edry, JW, Barnes, VA, & Jerath, V. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 67(3), 566–571.
- Russo, MA, Santarelli, DM, & O'Rourke, D. (2017). The physiological effects of slow breathing in the healthy human. Breathe, 13(4), 298–309.
- Sandeman, S. (2022). Breathe In, Breathe Out. MåBra Magazine.
