How To Breathe During Different Exercise Intensities
Nasal breathing build the foundation of strong breathing habits that promote positive outcomes for health, wellness and performance. However, using the nose to breathe exclusively isn’t always possible during exercise especially when the intensity cranks up.
The best way to breathe during different exercise intensities can vary based on individual preferences and the type of exercise being performed. However, here are some general guidelines:
Low Intensity Exercise: During low-intensity exercise, it is generally recommended to breathe through the nose to increase air resistance and help warm and humidify the air before it enters the lungs. Breathing should be slow and controlled, with a focus on deep breaths that expand the belly and chest.
Medium Intensity Exercise: During medium-intensity exercise, it may be more comfortable to breathe through the combination of mouth and nose to allow for greater airflow. Breathing should still be deep and controlled, with a focus on expanding the belly and chest. It may be helpful to inhale for two to three steps and exhale for two to three steps during activities like jogging or cycling. You can play around with inhale through the nose and exhale through the mouth or the opposite.
Hard Intensity Exercise: During hard-intensity exercise, breathing may be fast but keeping it deep to provide the body with the oxygen it needs to perform at a high level is really important. Breathing through the mouth may be typically preferred here, as it allows for greater airflow. Inhaling for one to two steps and exhaling for one to two steps can help synchronize breathing with movement and improve oxygen delivery to the muscles.
Maximum Intensity Exercise: During maximum intensity exercise, breathing can become more rapid and shallow as the body struggles to keep up with the high oxygen demands. It is important to stay focused on breathing and try to take deep, controlled breaths whenever possible. Breathing through the mouth is typically preferred, as it allows for the greatest airflow.
Overall, it is important to find a breathing pattern that feels comfortable and allows for optimal performance during each exercise intensity. Experimenting with different breathing techniques during training can help identify the best approach for each individual. It’s also important to note that trying to move the breathing pattern as quickly as possible back to the Low Intensity Exercise method would be preferred.
Research looking at breathing during different exercise intensities have explored the following areas:
A study published in the International Journal of Sports Medicine found that breathing through the nose during low-intensity exercise can improve exercise performance and increase oxygen uptake in trained athletes.
Another study published in the Journal of Strength and Conditioning Research found that synchronized breathing (inhaling and exhaling during specific phases of movement) can improve power output and reduce fatigue during high-intensity exercise.
A study published in the European Journal of Applied Physiology found that breathing through the mouth during high-intensity exercise can improve oxygen uptake and delay the onset of fatigue in trained runners.
Overall, these studies suggest that breathing techniques can have a significant impact on exercise performance and fatigue levels. However, it's important to note that individual differences in anatomy, fitness level, and exercise type may influence the optimal breathing pattern for each individual.
Brian McKenzie is a well-known expert in the field of breath work and breathing mechanics for sports performance. He has developed a system called "Breath Mechanics" or ‘’Breathing Gears’’ which includes different breathing gears or techniques for various types of exercise intensities.
According to McKenzie, the goal of using breathing gears is to optimize oxygen delivery and carbon dioxide removal during exercise. Here are the different breathing gears he recommends for different exercise intensities:
Nasal Breathing: This is the most natural way of breathing and is recommended for low-intensity exercises. Nasal breathing allows for slower, deeper breaths and helps to warm and humidify the air before it enters the lungs. This can improve oxygen delivery to the body and reduce fatigue.
Box Breathing: Box breathing involves inhaling for a specific count, holding the breath for the same count, exhaling for the same count, and holding the breath again for the same count. This technique is recommended for medium-intensity exercises, such as weightlifting or moderate running.
2:1 Breathing: This involves inhaling for two steps and exhaling for one step. It is recommended for high-intensity exercises, such as sprinting or HIIT training. This technique helps to synchronize breathing with movement and improve oxygen delivery to the muscles.
Serratus Anterior Breathing: This technique involves taking rapid, shallow breaths while focusing on activating the serratus anterior muscle (located on the side of the chest). This technique is recommended for maximum-intensity exercises, such as sprints or short-duration, high-intensity intervals. The rapid breathing helps to increase carbon dioxide removal and improve oxygen delivery to the muscles.
Ultimately a higher BOLT score (lower sensitivity to Co2) and efficient breathing pattern at rest will support breathing mechanics during higher intensities of exercise. It’s important to work on the foundations of breathing making sure you breathe deep and slow as much as possible.
Many of the athletes I work then start to explore how to breathe through different intensities once we build a strong functional base.