How to Breathe During Exercise: The Untaught Secret to Better Results

Let's talk about something we do 20,000 times a day and completely forget about the second we pick up a dumbbell: breathing. I’ll be brutally honest — for the first few years of my training, I treated breathing as an afterthought. The result? Dizzy spells, pathetic lifts, and a core as stable as a house of cards. Learning how to breathe during exercise properly wasn't just a small tweak; it was a fundamental shift that changed everything. It’s the simplest, most powerful tool you’re probably not using right.

Why Your Breath is a Performance-Enhancing Tool You Already Own

Think of your breath as the rhythm section of your body's orchestra. When it's off, the whole performance is a mess. When it's on point, everything syncs up beautifully. Proper breathing does a few critical things:

• Increases Stability: By creating intra-abdominal pressure (I'll explain this in a second), you build a natural, internal weightlifting belt. This protects your spine and makes you instantly stronger.
• Boosts Oxygen Delivery: Your muscles are screaming for oxygen during a workout. Efficient breathing is the delivery truck that brings it to them, helping you push through that last rep and recover faster.
• Keeps You Calm and Focused: A controlled breath keeps your heart rate in check and your mind clear. Panicked, shallow breathing tells your brain you're in danger. A deep, controlled breath says, "I got this."

Breathing for Strength Training: The "Power Breath"

You’ve probably heard a million different cues. "Breathe out on the effort," is the most common one. And it's... okay. But it's incomplete. For heavy compound lifts like squats, deadlifts, or a bench press, you need to create tension. This is where the magic happens.

I remember trying to hit a new squat PR years ago. I took a shallow breath, went down, and on the way up, I started seeing stars. I dumped the weight and had to sit down, head between my knees, feeling like a total amateur. The problem? I had no core stability because I didn't use my breath.

Here’s how to do it right. Let's call it the "Brace and Push":

1. Before the lift: Stand tall. Take a deep breath *into your belly*, not your chest. Imagine you're trying to expand your waist in all directions (front, sides, and back).
2. Hold and Lower: Hold that breath and tighten your core muscles, like you're about to take a punch. This is "bracing." Now, perform the easier part of the movement (e.g., squatting down).
3. Exhale Through the Push: Begin the hardest part of the lift (e.g., standing back up from the squat) and start exhaling forcefully through your mouth. You can make a "tssss" sound. This helps maintain tension throughout the entire rep.
4. Reset at the top: Take another deep belly breath and repeat.

This technique is a simplified version of the Valsalva maneuver. You're using air to create a rigid torso that protects your spine. It might feel weird at first, but it's a game-changer. It's one of those things that, once you get it, you'll wonder how you ever lifted without it. It's as fundamental as understanding the difference between free weights and machines.

What About Cardio and HIIT? It's All About Rhythm

You can't exactly hold your breath while running on a treadmill. For steady-state cardio (like jogging or cycling), the goal is to find a sustainable, rhythmic pattern. Try to sync your breath with your movement. For example, inhale for two to three steps, and exhale for two to three steps. The key is to keep it deep and diaphragmatic (belly breathing!), not shallow and panicky from your chest.

HIIT is a different beast. Here, your breath needs to be more explosive.

• During the "High-Intensity" part: Exhale sharply on the explosive movement. For a kettlebell swing, you'd snap your hips and exhale forcefully at the top. For a burpee, you'd exhale as you jump up.
• During the "Rest" part: This is where you recover. Don't just stand there gasping. Slow it down. Take deep, deliberate breaths into your belly to lower your heart rate and get ready for the next round. It's amazing how much better you'll feel in that next interval.

Don't Waste Your Rest Periods: The Recovery Breath

Okay, so what do you do in that 60-90 seconds between sets? Most people check their phones. I want you to breathe. This is your chance to actively recover and prepare for a stronger next set.

Instead of panting, try this:

1. Sit down or stand with your hands on your knees.
2. Inhale slowly through your nose for 4 seconds.
3. Hold for 4 seconds.
4. Exhale slowly through your mouth for 6-8 seconds.

This is a form of box breathing, and it tells your nervous system to calm the hell down. It switches you from "fight-or-flight" mode back to "rest-and-digest." You'll be amazed at how much stronger and more focused you feel in your next set. Proper recovery is everything, and it starts the moment a set ends. This is a core part of what I teach about the science behind recovery and performance.

The Takeaway: Start Paying Attention

If there's one thing you do in your next workout, it's this: pay attention to your breath. Don't just let it happen. Control it. Use it. Before each lift, ask yourself, "How am I going to breathe?" During your rests, actively focus on slowing it down.

This isn't just some zen, philosophical advice. This is practical, nuts-and-bolts stuff that will make you stronger, safer, and more resilient. It costs nothing, takes no extra time, and the benefits are immediate. So go on, take a deep breath. You got this.