9.2 Breathing and Control

Why Breathing Matters

Breathing is necessary for human survival because of the uptake of oxygen (O₂) and the exhalation of carbon dioxide (CO₂). During physical activity, however, breathing also influences many aspects and limitations of our performance. By breathing and taking in oxygen via your lungs, the body can deliver oxygen to working muscles through the bloodstream, which aids the production of ATP. In doing so, this helps regulate the body’s heart rate (BPM) and energy use. Additionally, breathing can help to provide core stability and calm the nervous system during intense physical activity.

How to Breathe During Physical Activity

As a bodily function, breathing is essential to our survival; however, throughout the day, our breathing changes based on the body’s demand. At rest, our breath is typically slow and rhythmic, providing enough oxygen to support basic function. During physical activity, the body requires more oxygen and produces more carbon dioxide, which needs to be exhaled. When physical activity begins, the respiratory system adjusts to the change in demand by increasing breath rate alongside heart rate to match energy demands.

Despite the body being able to adjust to changes in demand automatically, conscious control of breathing can further support performance and efficiency during physical activity. By intentionally regulating breath rate and depth, oxygen delivery and energy expenditure can be optimized. Additionally, precise control of breath can also improve endurance and provide core stability.

Breath Control Patterns During Physical Activity

Endurance Activity

Example: long-distance running, swimming or bicycling

Breath Pattern: slow, deep, and rhythmic (often in patterns like 2:2 steps per inhale and exhale)

Purpose: Maintains consistent oxygen intake over time, regulates heart rate and utilizes longer-lasting energy systems (e.g., ETC), which substantially delays the onset of fatigue

Mixed/Interval Activity

Example: HIIT or circuit training

Breath Pattern: Quick, shallow during intense periods of work; deeper, slower breaths during rest intervals

Purpose: Support rapid energy production and recovery of energy systems during rest

Explosive Activity (Brief)

Example: Power lifting, sprinting, or shot put

Breath Pattern: Breath-holding technique during max exertion, followed by a forceful exhale through the mouth

Purpose: Increase intra-abdominal pressure for core stability during max exertion

 

Repetition/Set-based Activity

Example: Strength training using bodyweight, free weights, or machines

Breath Pattern: Inhale during the easier portion of the movement and exhale during the hard, or more effortful portion (i.e., when you are most exerting yourself)

Purpose: Increase intra-abdominal pressure for core stability, regulate oxygen intake, and help to prevent potential dizziness or spikes in blood pressure