Some influencers claim that breathing techniques can give your workout a boost. Here’s what works — and what doesn’t.
Of all the things to worry about when working out — what exercise to do, how fast to go, how much to lift — breathing seems like it should come near the bottom of the list. You do it automatically, so why complicate things?
To a certain extent, experts say, that approach is correct. As your exercise gets harder, your body naturally produces more carbon dioxide and you breathe faster to expel it and bring in as much oxygen as you need.
“Your body should more or less increase or decrease your breathing in relation to your effort and need,” said Dr. Brian Y. Kim, a professor at University of California, Irvine, and a team doctor for its athletic program.
However, research suggests that some breathing techniques, like diaphragmatic breathing, can help with performance during aerobic or high intensity anaerobic activities and also encourage recovery. For other popular breathing strategies, like nasal breathing, there isn’t much evidence that it can improve athletic performance.
The most important thing, experts said, is to avoid short, shallow breaths while exercising and make sure you’re getting as much oxygen as possible. Beyond that, here’s what fitness experts say about how the way you breathe can — or can’t — affect your workout.
Belly breathing can help a little during aerobic workouts.
If you are interested in breathing more effectively to improve exercise performance, the first thing to try is diaphragmatic or belly breathing, said Judd Van Sickle, director of the sports performance and wellness program at UC Davis Health. The diaphragm is a muscle at the base of your lungs, and learning to take deep breaths from your belly, not just the chest, helps deliver more oxygen to your body, he added.