How to Breathe During Exercise for Better Performance (Most People Do It Wrong!)

Breathing is something we do without thinking—until we start exercising. Suddenly, we're gasping for air, struggling to maintain rhythm, and wondering if we're doing it right. Proper breathing during exercise isn't just about comfort; it can enhance performance, prevent dizziness, and even help you lift heavier and run longer.

In this post, we'll break down the best breathing techniques for different types of exercise, common mistakes to avoid, and how mastering your breath can take your workouts to the next level.

Why Proper Breathing Matters During Exercise

Breathing efficiently delivers oxygen to your muscles, stabilizes your core, and helps regulate blood pressure during exertion. Poor breathing can lead to:

• Premature fatigue – Your muscles run out of oxygen faster.

• Increased dizziness or lightheadedness – Due to improper CO2 exchange.

• Reduced strength and endurance – Poor breathing limits performance.

• Higher injury risk – Especially in weightlifting, where breath control protects the spine.

Understanding how to breathe correctly can make a massive difference in your workouts.

Breathing Techniques for Different Types of Exercise

1. Strength Training & Weightlifting

When lifting weights, the Valsalva maneuver (holding your breath during exertion) is often used to stabilize the core. However, prolonged breath-holding can spike blood pressure. Instead, follow this method:

• Inhale before initiating the lift (e.g., before squatting down).

• Exhale slowly during the hardest part of the movement (e.g., standing up from a squat).

• Avoid holding your breath for more than 1-2 seconds to prevent excessive strain.

Best for: Squats, deadlifts, bench press, overhead press.

2. Running & Cardio

Rhythmic breathing helps maintain endurance and prevents side stitches. Two popular methods:

• 2:2 Breathing – Inhale for 2 steps, exhale for 2 steps (best for moderate-paced runs).

• 3:2 Breathing – Inhale for 3 steps, exhale for 2 steps (better for high-intensity runs).

Tip: Breathe through both nose and mouth to maximize oxygen intake.

3. High-Intensity Interval Training (HIIT)

Since HIIT involves rapid bursts of effort, focus on controlled exhales during exertion:

• Inhale deeply during rest or low-intensity phases.

• Exhale forcefully during explosive movements (e.g., burpees, sprints).

This prevents breath-holding, which can lead to dizziness.

4. Yoga & Pilates

These disciplines emphasize diaphragmatic breathing (belly breathing):

• Inhale deeply through the nose, expanding the belly (not just the chest).

• Exhale fully, engaging the core.

• Match breath to movement (e.g., inhale when extending, exhale when contracting).

This enhances relaxation and muscle engagement.

Common Breathing Mistakes to Avoid

• Holding Your Breath – Causes unnecessary blood pressure spikes.

• Shallow Chest Breathing – Limits oxygen intake; focus on deep belly breaths.

• Breathing Too Fast – Leads to hyperventilation; aim for controlled, steady breaths.

• Mismatched Breathing & Movement – Throws off rhythm and efficiency.

Final Thoughts

Mastering your breath can transform your workouts, whether you're lifting weights, running, or doing yoga. By practicing these techniques, you'll improve endurance, strength, and overall performance while reducing fatigue and injury risk.

If you're ready to take your fitness to the next level, contact us for help!

At Revolution Fitness, our expert coaches offer online personal training and 1-on-1 coaching to create customized plans tailored to your goals. We also provide nutrition and supplement guidance to help you maximize your results.

Ready to transform your fitness journey? Let's get started today!