Fix Your Breathing to Become a Super Athlete

You train your legs. You train your core. You train your heart.

But how often do you actually train your breathing?

If you're already running, cycling, swimming, doing HYROX or lifting regularly, your next level may not always come from simply doing more.

Learning to breathe better can help you become more efficient, controlled and comfortable when the intensity goes up.

And no, breathing exercises alone won't magically increase your VO₂max.

Think of breathing as one part of the bigger performance picture. Here's how to start.

01. Learn to breathe with your diaphragm 🫁

Your diaphragm is your main breathing muscle.

A lot of people naturally breathe mostly into their chest, especially when stressed or tired. Learning to use your diaphragm can make your breathing feel more relaxed and controlled.

Try this:

• Lie down or sit comfortably
• Put one hand on your chest and one on your stomach
• Breathe slowly through your nose
• Let your stomach gently expand as you inhale
• Slowly breathe out and relax

Start with 5 minutes, 1 to 2 times a day.

Don't try to take the biggest breath possible. The goal is quiet, relaxed and controlled breathing.

02. Train your breathing muscles 💪

Your breathing muscles are muscles too. One way to train them is Inspiratory Muscle Training (IMT).

An IMT device creates resistance when you breathe in, making your inspiratory muscles work harder. Think of it like strength training for your breathing muscles.

A simple starting point:

• Around 30 breaths per session
• 1 to 2 sessions per day
• Start with manageable resistance
• Gradually increase resistance as you get stronger

IMT can improve inspiratory muscle strength and may help reduce the feeling of breathing effort during demanding exercise.

It's an addition to your training, not a replacement for running, cycling, swimming or intervals.

03. Try these breathing & yoga practices 🧘

You don't need a complicated routine. Pick 1 or 2 practices and make them part of your day.

🧘 Nadi Shodhana — Alternate Nostril Breathing

• Sit comfortably with your back straight
• Slowly breathe through one nostril, then switch sides
• Keep the breath smooth and relaxed
• Don't force the inhale or exhale
• 5 to 10 minutes

Good for: breathing control, relaxation and recovery

🔥 Kapalbhati — Active Exhalation

• Sit upright and relax your shoulders
• Take a comfortable breath in
• Make short, active exhales by gently pulling your belly inward
• Let the inhale happen naturally
• Start with 30 strokes × 2 to 3 rounds

Rest between rounds. If you feel dizzy, uncomfortable or breathless, stop.

Good for: practicing active breathing and abdominal control

🌬️ Diaphragmatic Breathing — Belly Breathing

• Lie down or sit comfortably
• Put one hand on your chest and one on your stomach
• Breathe in slowly and let your stomach expand
• Exhale slowly and relax
• 5 minutes × 1 to 2/day

Good for: learning relaxed and efficient breathing

😮‍💨 Slow Breathing — 4 sec in → 6 sec out

• Inhale gently for 4 seconds
• Exhale slowly for 6 seconds
• Keep your shoulders and face relaxed
• Don't force a huge breath
• 5 to 10 minutes

Good for: breathing control and relaxation

👃 Nasal Breathing — Use it during easy cardio

• Start with walking or easy running/cycling
• Breathe through your nose while the effort feels comfortable
• If you start struggling, slow down
• Don't force nasal breathing during hard intervals
• 10 to 15 minutes

Good for: practicing controlled breathing during easy aerobic work

04. Want a higher VO₂max? Train your engine 🏃‍♂️

This is where people often get confused. Breathing exercises aren't a shortcut to a higher VO₂max.

Your VO₂max is mainly improved through consistent aerobic training and appropriately hard intervals.

Build your aerobic base

Do regular easy cardio: running, cycling, swimming. Spend enough time at an intensity where you can still speak in sentences. This builds your aerobic foundation.

Then challenge it

Add structured intervals when you're ready. For example: 4 × 4 minutes hard with easy recovery between intervals.

Your exact interval structure should depend on your sport, fitness and training plan.

Think of it simply: Easy training builds the engine. Hard training challenges the engine.

05. Don't force nasal breathing everywhere 👃

Nasal breathing can be useful during easy exercise. Try it during:

• Warm-ups
• Walking
• Easy runs
• Zone 2 cycling
• Recovery sessions

But as intensity increases, your body needs to move much more air. It's completely normal to breathe through your mouth during hard efforts.

So don't turn nasal breathing into a competition.

Easy effort: nasal breathing if comfortable.
Hard effort: breathe however you need to perform.

The goal is better performance, not winning a nasal-breathing challenge.

06. Breathing gets oxygen in. Nutrition helps move it around 🩸

Getting oxygen into your lungs is only part of the story. Your blood needs to transport that oxygen to your muscles. That's why nutrition matters too.

🥩 Iron

Iron is essential for hemoglobin, which carries oxygen in your blood. Good sources include:

• Meat
• Eggs
• Lentils and beans
• Tofu
• Leafy greens

If you think you may be low in iron, get tested before taking high-dose supplements.

🥚 Vitamin B12

B12 helps your body make healthy red blood cells and supports normal nervous-system function. Sources include:

• Eggs
• Dairy
• Fish
• Meat
• Fortified foods

🥬 Folate

Folate is also important for making healthy red blood cells. Good sources include:

• Leafy greens
• Beans
• Lentils
• Avocado
• Citrus fruits

You can have good breathing mechanics, but oxygen delivery still depends on the rest of the system.

07. Don't work against your own training 🚭

You can spend hours training and still make things harder for your body with your daily habits.

🚭 Smoking: Smoking damages the respiratory system and can reduce exercise capacity.

💨 Vaping: Vaping isn't a performance tool and can expose your lungs to substances that may irritate them.

😴 Poor sleep: Recovery matters. Poor sleep can affect training quality, recovery and your ability to perform consistently.

🍺 Excessive alcohol: Regular heavy drinking can interfere with sleep, recovery and training quality.

You don't need to live like a monk. Just understand that what you do outside training affects what you get from training.

08. Make it part of your routine 📅

You don't need another huge workout. Start small.

Morning: 5 min diaphragmatic breathing

Easy cardio: 10 to 15 min comfortable nasal breathing

A few times a week: IMT, if you have a suitable device

Evening: 5 to 10 min slow breathing or Nadi Shodhana

Weekly: Zone 2 + structured intervals

Every day: Eat well + recover + sleep

You don't need to do every breathing technique. Start with one. Get comfortable with it. Then build from there.

The goal isn't to breathe more. It's to breathe better.

• Better breathing control.
• Stronger breathing muscles.
• Better aerobic fitness.
• Better oxygen delivery.

All of these things work together to help you become a more efficient athlete.

You already train your body. Maybe it's time to train your breathing too. 🫁⚡

Breathe better. Train smarter. Perform better.