Why breathing matters more than you think

When you exercise, it’s not just your muscles working hard — your lungs and breathing mechanics play a major role too. If you’ve ever found yourself gasping for breath, getting side stitches, or feeling like your energy tanks faster than it used to, the culprit might actually be how you’re breathing.
Understanding the basics of your respiratory system and learning how to breathe efficiently can improve performance, boost stamina, reduce discomfort — and keep you feeling stronger for longer.

The respiratory system during exercise: the essentials

1. What happens when you start exercising

When you move from rest to exercise, your body’s demand for oxygen increases and you need to remove more carbon dioxide. Your lungs, airways, diaphragm, and intercostal muscles all step up their work.

Ventilation (breathing rate × volume) rises; your tidal volume (air moved per breath) increases; and breathing may shift from mostly diaphragmatic to a mix of chest and belly breathing depending on intensity.

2. Why “good breathing patterns” matter

A 2024 study found that diaphragmatic (belly) breathing improves lung function and oxygen delivery compared to shallow chest breathing. Another study showed that training breathing rhythm improves endurance and lowers perceived exertion.
Efficient breathing = more oxygen to your muscles + less fatigue.

3. How breathing affects your performance

• Improves oxygen delivery and waste removal

• Stabilises your core and posture

• Reduces side stitches and tension

• Keeps heart rate more stable and lowers perceived effort

Practical guide: How to breathe during exercise

1. Diaphragmatic (belly) breathing

Breathe so your belly expands as you inhale — that means your diaphragm is working. This allows full lung expansion and better oxygen exchange. Practice it lying down with one hand on your belly.

2. Match breath to intensity

• Light/moderate workouts: Inhale through the nose, exhale through the mouth.

• Higher intensity: Breathing through both nose and mouth is fine — focus on control, not speed.

• Running: Try a 2:2 rhythm (inhale for 2 steps, exhale for 2 steps).

3. Use exhale for strength

Exhale during the effort phase — when pushing, lifting, or pulling. This stabilises your core and prevents excess pressure.

4. Recover with deep breathing

After a tough set, slow your breathing: inhale fully, exhale slowly. This helps clear carbon dioxide and bring your heart rate down.

5. Train your breathing muscles (advanced tip)

Respiratory muscle training tools (like inspiratory trainers) can strengthen your diaphragm and intercostals — improving stamina for athletes or anyone who gets breathless easily.

Key take-aways

• Your respiratory system fuels every workout.

• Learn diaphragmatic breathing for better control and oxygen use.

• Sync your breathing with movement for rhythm and efficiency.

• Deep recovery breaths are as important as your reps and sets.

Conclusion

Breathing isn’t just automatic — it’s a skill. Mastering how to breathe during exercise helps you stay focused, perform better, and recover faster. Start practising in your next session — your lungs (and muscles) will thank you.

Sources

1. Migliaccio GM, Sports Performance and Breathing Rate, PMC (2023).

2. Liang W-M, Respiratory patterns and physical fitness in adults, BMC Public Health (2024).

3. Sikora M, Influence of breathing pattern on pulmonary system in athletes, Scientific Reports (2024).

4. American Lung Association, Breathing Basics for Runners (2024).

5. Li Y et al., Impact of Breathing Rhythms on Exercise Performance, MDPI Healthcare (2024).

6. Kowalski T et al., Practical Application of Respiratory Muscle Training, NSCA Scientific Journal (2024).