Respiratory Physiology: Breathing Techniques for Performance

The respiratory system is an integral component of human physiology, critical not only for survival but also for optimising athletic performance. Breathing fuels our body with oxygen and expels carbon dioxide, and when fine-tuned through technique, it can significantly impact physical endurance, strength, and recovery. Athletes, fitness enthusiasts, and even everyday individuals can benefit from understanding how the respiratory system functions, how it adapts to exercise, and how proper breathing techniques can unlock enhanced performance. [1]

The Respiratory System: How It Functions

The respiratory system is a network of organs and tissues that allow us to breathe. It primarily consists of the lungs, airways, diaphragm, and muscles surrounding the rib cage. The process of breathing can be broken down into two main actions: inspiration (inhaling) and expiration (exhaling).

When we inhale, air is drawn through the nose or mouth, passing through the trachea into the bronchi and then the lungs, where it reaches the alveoli—small air sacs where oxygen is exchanged for carbon dioxide in the bloodstream. Haemoglobin in red blood cells binds to oxygen and transports it to tissues and organs. Simultaneously, carbon dioxide, a byproduct of metabolism, is carried back to the lungs and expelled through exhalation.

Breathing is largely an involuntary process regulated by the respiratory control centre in the brainstem. However, it can be consciously controlled to adjust the volume and rate of breath, an ability that plays a critical role in sports performance.

Respiratory Adaptations to Exercise

When you engage in physical activity, the body’s demand for oxygen increases. To meet this demand, the respiratory system undergoes several adaptations:

• Increased Ventilation Rate: The primary response to exercise is an increase in the rate and depth of breathing, known as pulmonary ventilation. During high-intensity exercise, ventilation can increase to as much as 15 times the resting levels. This allows more oxygen to enter the body and more carbon dioxide to be expelled.

• Improved Gas Exchange Efficiency: Exercise enhances the efficiency of gas exchange in the lungs. With regular training, the alveoli and capillaries become more adept at transferring oxygen to the blood and removing carbon dioxide. This results in a more efficient respiratory system and better endurance.

• Strengthening of Respiratory Muscles: The diaphragm and intercostal muscles (which expand and contract the ribcage) grow stronger with regular exercise, enabling deeper breaths. Stronger respiratory muscles can sustain a higher level of effort for longer durations.

• Increased Oxygen Utilisation by Muscles: Regular physical activity increases the capacity of muscles to extract and use oxygen from the bloodstream, a process known as increased mitochondrial density. This enables the body to perform sustained physical activity without fatigue setting in too quickly.

• Enhanced Lung Capacity: While the total lung capacity (TLC) may not change significantly in healthy individuals, endurance athletes often develop a higher functional lung capacity, meaning they are able to use a greater portion of their lung volume during exercise. This can result in improved oxygen uptake and better overall performance.

The Importance of Proper Breathing Techniques

Proper breathing techniques are essential for athletes and fitness enthusiasts because they can directly influence performance, endurance, and strength. Suboptimal breathing patterns, such as shallow or rapid breathing, can lead to reduced oxygen delivery, premature fatigue, and submaximal effort. [2]

Here are some key ways breathing techniques can influence fitness and performance:

1. Oxygen Delivery and Muscle Efficiency: Effective breathing increases the oxygen saturation in the blood, which fuels muscle function. Without sufficient oxygen, muscles generate more lactic acid, which leads to fatigue and decreased performance.

2. Core Stability and Strength: The diaphragm, a key breathing muscle, plays a significant role in core stability. Deep diaphragmatic breathing helps to create intra-abdominal pressure, which supports the spine during heavy lifting and helps prevent injury. This pressure acts like a natural belt, stabilising the core during movements such as squats, deadlifts, or push-ups.

3. Energy Conservation: Improper breathing, such as rapid, shallow breaths, can waste energy. By mastering techniques like rhythmic breathing or diaphragmatic breathing, athletes can conserve energy during activity, leaving more reserves for intense phases of competition or training.

4. Stress Reduction and Focus: Proper breathing activates the parasympathetic nervous system, which can help calm the body during moments of high stress or competition. Controlled breathing techniques reduce cortisol (a stress hormone) levels and improve focus, helping athletes stay mentally composed during challenging situations.

Breathing Techniques to Improve Endurance and Strength

Diaphragmatic Breathing (Belly Breathing): This technique emphasises the role of the diaphragm, a muscle situated between the chest cavity and the abdomen. Inhale deeply, expanding the belly rather than the chest. This type of breathing enhances oxygen intake and is especially beneficial during endurance activities like running, cycling, or swimming.

• How to Practice: Lie on your back with one hand on your chest and the other on your abdomen. Inhale slowly through your nose, allowing your belly to rise. Exhale fully through your mouth, feeling your belly fall. Practice this until it becomes second nature during workouts.

Box Breathing: This technique is used by athletes and military personnel to promote calmness, focus, and endurance during high-pressure situations. Box breathing involves inhaling, holding, exhaling, and pausing in a cyclical pattern.

• How to Practice: Inhale for four counts, hold for four counts, exhale for four counts, and pause for four counts before repeating. This technique can help regulate breathing during endurance events and recover between intense workout intervals.

Nasal Breathing: Breathing through the nose during exercise is beneficial because the nasal passages filter, warm, and humidify the air, allowing for better oxygen exchange in the lungs. Nasal breathing can also help maintain a steady rhythm and promote more efficient oxygen delivery.

• How to Practice: While jogging or during moderate-intensity exercises, try inhaling and exhaling only through the nose. This may feel challenging at first, but with practice, it can improve oxygen efficiency and endurance.

Breath-Holding Techniques: Brief breath-holding can be incorporated into strength training to enhance core stability and intra-abdominal pressure, which supports heavy lifting. It’s particularly useful during the “valsalva manoeuvre,” where the athlete holds their breath during the exertion phase of a lift to brace their core.

• How to Practice: When performing lifts such as deadlifts or squats, inhale deeply before the exertion phase, hold the breath as you lift or push, then exhale as you complete the movement. Avoid prolonged breath-holding, as it can raise blood pressure.

Breathing for Recovery and Stress Relief

Recovery is as vital as the training itself, and breathing plays a crucial role in muscle repair, stress reduction, and overall well-being. Here are two key breathing routines for recovery and stress relief:

Breathing Routine for Recovery:

Post-Workout Diaphragmatic Breathing

1. Lie on Your Back: Find a quiet place and lie on your back, knees bent, with one hand on your chest and one on your abdomen.

2. Inhale Deeply Through the Nose: Focus on expanding your diaphragm and letting your belly rise as you breathe in for a count of four. Avoid shallow chest breathing.

3. Exhale Slowly Through the Mouth: Exhale for a count of six to eight, allowing your body to fully relax. This longer exhalation helps activate the parasympathetic nervous system, which promotes relaxation and recovery.

4. Repeat: Continue this pattern for five to ten minutes, focusing on deep, full breaths. This routine not only aids in physical recovery but also helps lower heart rate and return the body to a restful state.

Breathing Routine for Stress Relief:

4-7-8 Breathing Technique

This technique, popularised by Dr. Andrew Weil, is a powerful method for reducing stress and anxiety, improving sleep, and promoting relaxation. [3]

1. Sit Comfortably: Find a comfortable seated position, with your back straight and shoulders relaxed.

2. Inhale Through the Nose for 4 Seconds: Close your eyes and inhale deeply through your nose for a count of four, expanding your belly.

3. Hold Your Breath for 7 Seconds: Hold the breath for seven seconds, allowing your body to absorb the oxygen and enter a more focused state.

4. Exhale Slowly Through the Mouth for 8 Seconds: Exhale completely for eight seconds, making a soft “whooshing” sound as you release all the air.

5. Repeat: Perform this cycle four to five times, focusing on relaxation and the slow release of tension with each breath.

A Quick Introduction to VO2 max

VO2 max, or maximal oxygen uptake, is a measure of the maximum amount of oxygen the body can utilise during intense exercise. It is expressed in millilitres of oxygen consumed per kilogram of body weight per minute (mL/kg/min). VO2 max is considered one of the best indicators of aerobic fitness and cardiovascular endurance, as it reflects how efficiently the heart, lungs, and muscles work together to supply oxygen during prolonged physical activity. 

A higher VO2 max allows athletes to sustain higher intensities for longer durations, improving endurance and overall performance. It’s particularly important in endurance sports like running, cycling, and swimming, where the ability to use oxygen efficiently directly correlates to better performance and slower fatigue onset. Improving VO2 max through training—such as interval workouts or steady-state cardio—can enhance both aerobic capacity and exercise efficiency.

Conclusion

Breathing is far more than a passive process; it’s a powerful tool that can be harnessed to improve athletic performance, strength, endurance, and recovery. By understanding how the respiratory system functions and adopting specific breathing techniques, athletes and fitness enthusiasts can enhance their training outcomes, reduce stress, and promote faster recovery. Whether preparing for a competition or simply seeking to improve overall health, breathing should be an integral part of every fitness routine.

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

References

1. Respiratory system
2. Sports Performance and Breathing Rate
3. What to Know About 4-7-8 Breathing

• Bio

Steve Irwin

Steve has spent the last 19 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.