If you’re working out hard but still feeling out of breath quickly, struggling with endurance, or finding it hard to recover, the problem may not be your training—it could be how you breathe.
More and more athletes and fitness enthusiasts are turning to nasal breathing to boost endurance, strength, and overall recovery. But why is nasal breathing superior to mouth breathing during exercise?
The Science of Nasal vs. Mouth Breathing
Mouth breathing is common during intense exercise, but it often leads to hyperventilation, which at the very least reduces oxygen efficiency and causes fatigue. Nasal breathing, on the other hand, helps to:
- Increase oxygen absorption by improving CO2 tolerance.
- Activate nitric oxide production, boosting endurance.
- Improve lung function making workouts feel easier over time
Benefits of Training with Nasal Breathing
Switching to nasal breathing during workouts can:
- Enhance endurance & stamina
- Improve post-workout recovery
- Increase mental focus & breath control
- Decrease injuries
- Reduce severity of exercise-induced asthma
How to Start Training with Nasal Breathing
Step 1: Become aware of your breathing patterns and habits both during and outside of exercise. TheFitbreath offers a 90 min online breathing assessment to help you do this.
Step 2: Switch to nasal breathing during rest and sleep. Also adopting light, slow, deep breathing practices alongside mini breath holds as much as possible.
Step 3: Start to introduce nasal breathing during exercise. Begin with low-intensity exercises (walking, light jogging).
Step 4: Gradually introduce breath holds into movement and exercise to improve CO2 tolerance.
Your breath is a powerful tool for boosting health, performance and recovery. Want to improve yours? Join an upcoming FitBreath session or course and learn how nasal breathing can take your fitness to the next level!
