Did you know that on average, people take more than 30,000 breaths in one day? Breathing is something that you’re always doing, but often don’t think about — unless you’re practicing breathing exercises or trying to catch your breath during a workout. While many people struggle with breathing during exercise, the good news is that with practice, you can actually get better at breathing.
Breathing isn’t just about getting oxygen into our lungs; it’s about optimizing our body’s efficiency. Proper breathing can improve your stamina, reduce fatigue, and even prevent injuries. On the flip side, incorrect breathing can lead to muscle cramps, dizziness, and reduced performance. With the right techniques, you can improve your breathing, enhance your fitness performance, and enjoy your workouts more.
In this article you’ll learn:
- What incorrect breathing looks and feels like
- How to increase breathing capacity
- How to breathe better during a workout
- Exercises for shortness of breath
How can I tell if my breathing is bad?
When your lungs are in good condition, you have a large breathing reserve. If you’ve just done an intense workout, feeling short of breath isn’t unusual, but you’ll generally be able to catch your breath after resting for a few minutes as your heart rate comes down.
If you can’t catch your breath during rest or you experience chest tightness and wheezing, you may not be breathing in the most efficient way during exercise. These symptoms can limit your endurance and make even the simplest workouts feel daunting.
Common symptoms of poor breathing:
- Shortness of breath during regular daily tasks
- Chest tightness
- Wheezing
- Fatigue
- Dizziness
Note: Some of these symptoms, like chest tightness can also be a sign of a heart attack.
How to measure your respiratory rate
Your respiratory rate — or breathing rate — is the number of breaths you take per minute. You can measure your breathing rate by simply counting the number of breaths you take over the course of 1 minute while you’re at rest, or you can use a wearable device that measures your breathing rate and pattern.
To measure manually, Mayo Clinic says to:
- Sit down and try to relax. It’s best to take your respiratory rate while sitting up in a chair or in bed.
- Measure your breathing rate by counting the number of times your chest or abdomen rises over the course of one minute.
- Record this number.
A normal breathing rate is 12–18 breaths per minute. During exercise, respiratory rates increase to about 40–60 breaths per minute.
Poor breathing habits can lead to lower oxygen intake, which in turn can affect your muscle performance and overall stamina. Knowing how well you’re breathing can help you make necessary adjustments for better health and fitness results.
Ok yeah, my breathing isn’t great. But why?
There are a few things that can contribute to poor breathing during exercise or in everyday life. Common causes can include:
- How you breathe: Many people unknowingly use shallow, rapid breaths instead of deep, controlled ones. This limits the amount of oxygen your body receives.
- Body fat: Extra weight around the chest and abdomen can restrict lung expansion, leading to a feeling of breathlessness — even with minimal physical effort.
- Physical health: If you don’t get enough physical activity, are new to exercise, or are returning after a long break, your body may not be used to the increased demand for oxygen.
- Anxiety and stress: Stress can cause rapid, shallow breathing, which doesn’t provide enough oxygen to your muscles and can make you feel more fatigued. On the flip side, controlled breathing is an effective way to manage stress and reduce cortisol levels.
- Posture: Good posture opens up the chest, allowing for better lung expansion and deeper breaths. Here are 10 Exercises for Better Posture, From a Physical Therapist.
- Sleep: Your sleeping position can actually affect how you breathe through the night. Certain positions can make it more difficult to breathe, which forces the body to work harder to get oxygen while sleeping. This can cause you to lose some of the deep, restorative sleep your body needs, especially if you’re recovering from a workout. The Sleep Foundation recommends sleeping on your side with a pillow between your legs, your head elevated with pillows, and your back straight.
Medical conditions: Most disease-related cases of shortness of breath are due to heart or lung health. Talk to a doctor if symptoms are disrupting your everyday life.
How to breathe better: Tips and techniques
Just like scheduling time for a workout, taking time to do breathing exercises benefits us in multiple ways. Not only can it help you feel calmer and more relaxed, it also strengthens your diaphragm to help you become a better breather. Strengthening your diaphragm makes your body more efficient at getting oxygen to the blood, which is especially important for fitness.
Improving your breathing during workouts — and daily life — involves a combination of techniques, exercises, and lifestyle changes. Here are some tips to get started.
Breathing techniques to try
Several techniques can help you breathe more efficiently during exercise, enhancing your performance and endurance.
Box Breathing
This is one of the most common breathing techniques. To practice box breathing, start by sitting upright in a chair or lying on your back with your knees bent. From here, you’ll build a “box” with your breathing:
- Start by taking a deep breath in for 4 full seconds and fill your lungs.
- Once full, hold the air in your lungs for 4 seconds.
- Then release the air slowly for 4 seconds.
- And hold your lungs empty for 4 more seconds.
- Then, you’re back to the beginning of your breathing “box.” Repeat this cycle of breath 5–10 times, or for as long as you’d like to make it your own meditation.
For some, it can help to draw a square in the air in front of them. For each step in the instructions, draw one line of the square. When you finish the cycle, you’ll have a completed box.
Diaphragmatic Breathing
Also known as belly breathing, this technique involves breathing deeply into your diaphragm rather than your chest:
- Lie down on your back with your knees bent. Place one hand on your chest and the other on your stomach.
- Inhale deeply through your nose, allowing your stomach to rise.
- Exhale slowly through your mouth, letting your stomach fall.
Pursed-Lip Breathing
This technique helps slow down your breathing and keep your airways open longer:
- Inhale through your nose for 2 counts.
- Purse your lips as if you’re blowing out a candle.
- Exhale slowly and gently through your lips for 4 counts.
How to increase lung capacity: Exercises for shortness of breath
Increasing the amount of air your lungs can hold can lead to easier breathing, improving your endurance and overall athletic performance. Here are some exercises for shortness of breath.
- Aerobic exercises: Activities like running, biking, swimming, dancing, and jumping can help improve your lung — and heart— function by increasing your heart rate and making you breathe deeper and faster.
- Interval training (HIIT): Alternating between high-intensity and low-intensity exercises can challenge your lungs and improve their capacity over time.
- Strength training: Resistance training, weightlifting, Pilates, and other forms of strength training build core strength, improving your posture, and toning your breathing muscles.
- Yoga and meditation: Yoga naturally incorporates controlled breathing exercises, as well as teaching poses that can help you more easily breathe deeper and better. Yoga and meditation both focus on taking deep breaths, and when we do that, we can intentionally increase the amount of oxygen that we are giving to our body through our blood.
How to improve breathing during exercise
Breathe correctly
It’s easy to fall into bad habits when it comes to breathing during exercise since your focus may be on the movement at hand. Here are some common mistakes to watch out for:
- Shallow breathing: Taking short, rapid breaths limits the amount of oxygen your muscles receive, leading to fatigue. Focus on deep, diaphragmatic breathing to maximize your oxygen intake.
- Holding your breath: This can be very easy to slip into during a workout movement, but it can lead to increased blood pressure and dizziness. Always keep your breath rhythmic and controlled.
- Inconsistent breathing: Inconsistent breathing can throw off your rhythm and reduce your efficiency. Practice synchronizing your breath with your movements to maintain a steady rhythm.
Start slow
Don’t push yourself too hard too quickly. This can cause breathlessness and fatigue, making it harder to maintain proper breathing techniques.
Stay hydrated
Drinking enough water is crucial for maintaining good respiratory health.
How to synchronize your breath with common exercises
For easier breathing during exercise, aim to breathe in through your nose and out through your mouth. This helps filter and humidify the air, making it easier on your lungs. Exhaling through your mouth helps expel carbon dioxide more efficiently. Keep your breath rhythmic and controlled to maximize your performance.
- Cardio (running, bicycling, etc.): Breathe deeply and continuously throughout the workout.
- Weightlifting exercises: Exhale during the concentric phase of the movement (the lift) and inhale during the eccentric phase (the lowering). For example, during a bicep curl, exhale as you curl the weight up and inhale as you lower it to the starting position.
- Squats: Inhale as you squat down to help stabilize your core and protect your spine. As you rise back up, exhale through your mouth.
- Push-ups: Similar to a squat, you’ll inhale as you lower your body and exhale as you push your body back up to the starting plant position.
- Planks: The key to breathing during a plank is trying to keep your breathing rhythm controlled throughout the duration of the plank. You’ll inhale and exhale slowly and consistently.
- Lunges: Inhale as you step forward into the lunge position. Exhale as you push back up. This rhythm helps you maintain your balance and keeps your movements fluid.
- Burpees: Breathe deeply and continuously throughout each movement, and avoid holding your breath.
How long can it take to improve my breathing?
The path to easier breathing is a gradual process, but with consistent practice, you’ll start to notice changes. Within a few weeks, you may experience reduced shortness of breath and increased stamina. Over several months, your lung capacity and overall respiratory health should improve, meaning you can endure longer training sessions and even lift more weight.
The key to lasting improvement is consistency. Make breathing exercises a regular part of your fitness routine to enjoy the full benefits.
A final word on easier breathing during exercise
Knowing how to breathe better is important not just during exercise but also in daily life. By practicing these techniques regularly, you can improve your overall respiratory health and enjoy a more fulfilling fitness journey. So, take a deep breath, relax, and start incorporating better breathing into your workouts today!
For personalized guidance on breathing during exercise — and to pinpoint potential areas of improvement, consider booking a 1:1 session with an Anytime Fitness Coach. All Anytime Fitness members get a FREE fitness consultation to get started.
