This is the correct breathing technique in sport

Just a few minutes are enough to improve your strength training in the gym, for example with the right breathing technique. Take a deep breath and get going!

After a failed run to the bus, you are stranded on the street. Later you are glued to your office chair and only take shallow breaths in front of you. In the afternoon you are short of breath when kicking. Obviously you and many others have completely forgotten the most natural thing in the world: breathing correctly. How to improve:

What breathing techniques exist?

In general, people have two breathing techniques at their disposal, which they usually combine both in everyday life and in sports practice. When you breathe into your stomach, the diaphragm, which sits below your lungs, contracts. The abdomen protrudes and air flows into the lungs. When you breathe into your chest, your intercostal muscles do most of the work.

What gives me a better breathing technique?

The correct breathing technique is not only important in sports. Proper inhalation and exhalation can help, especially medically. Physicians have been successfully treating Tourette syndrome, stuttering or incontinence in old age for many years by training the patient’s breathing. However, healthy people also benefit from this. Conscious breathing improves, among other things, the ability to concentrate and the oxygen saturation in the blood. According to a Thai study, it even changes the way we think. Reason: Deep breathing ensures calming brain waves and creates an atmosphere of well-being in the head. So it’s wise to really get your breathing in shape, not just during training.

Breathing through the nose or through the mouth: which is healthier?

Breathing through the nose is healthier. The inner walls are lined with a sticky mucous membrane that traps foreign particles and germs. Cold air is heated to body temperature in the nose. In everyday life, the best way to exhale stale air is through the mouth. When playing sports, you can switch completely to mouth breathing, as this allows the body to breathe more when you exert yourself. Also, resistance is lower, so the respiratory muscles conserve energy.

What is the diaphragm?

This plate-shaped muscle is also the largest in the human body. When you breathe, your lungs, which have no muscles, go up and down. The diaphragm is also responsible for abdominal compression. We need them above all to do our big business.

Strong upper body in 8 weeks: Here you can directly download our training plan:

How should I breathe when doing strength training?

You should definitely avoid forced breathing, that is, too short and shallow breaths. This robs you of unnecessary energy in your workout. Here is how to do it:

  • Before you lift weights, take a deep breath and fill your stomach with air so your core expands. To get the maximum tension, take several breaths at a time, then the weights can come.
  • Even before the execution, you tense the torso and the pelvic floor with heavy weights. This not only protects you from outgoing intestinal wind, but also stabilizes your core during training.
  • Tighten your core. Then do an explosive repetition, expelling some of the air from your body. Keep the tension. You can breathe again while you relax. Start over on the next rep.

How do I breathe between sets?

Do you regularly faint during breaks in prayers? For! Optimize your breathing technique and eliminate stale air.

  • When you get out of breath from the last session, you instinctively want to inhale. However, to get the used air out completely, you need to exhale loudly for 3 seconds with each breath.
  • When your lungs are empty, inhale deeply into your abdomen for 2 seconds, hold briefly, and exhale for 3 seconds. You can then breathe freely and normally again.
  • During breaks, also train your respiratory muscles: Inhale gently through your mouth for 2 seconds. Then tense your whole body and exhale very forcefully for 3 seconds.

You can regenerate faster with breathing techniques

Use the controlled hyperventilation technique to recover and sleep better after a hard workout in no time.

  • Lie on your back, with one hand on your stomach and one on your chest. Inhale twice through your mouth for 1 second and exhale for ½ second. Then inhale 5 times, exhale 5 times, first to the chest, then to the stomach.
  • While lying down, tighten your abdominal muscles, exhale forcefully and maintain a tense breathing rhythm for 2 minutes. Consider it an exercise, so a little dizziness is normal.
  • Lie on your back on the floor, arms by your sides, palms facing up. Breathe in through your nose into your stomach at the rate described below. Do this until you fall asleep.

Correct breathing during training is important and crucial for success and regeneration after training. By gradually improving your breathing technique, your body will be sufficiently supplied with oxygen: Consequence: You will last longer and can really give it your all.

This article may contain links to vendors from whom MEN’S HEALTH receives a commission. These links are marked with the following icon:



Leave your vote

Leave a Comment

Log In

Forgot password?

Forgot password?

Enter your account data and we will send you a link to reset your password.

Your password reset link appears to be invalid or expired.

Log in

Privacy Policy

Add to Collection

No Collections

Here you'll find all collections you've created before.