As a coach, I see athletes agonise over complex programming and struggle with the weight on the bar, yet they completely overlook the single most fundamental element of all: breathing, especially when it comes to Workout Breathing.
You can have the strength of a gorilla, but if you can’t manage your breath, especially your Workout Breathing, you will fall apart in a long metcon. Proper breathing is your internal pacing mechanism and your recovery tool. It’s what separates an athlete who paces brilliantly from one who crashes and burns.
Here are 3 simple, non-negotiable rules to master your breathing during training.
1. Match Your Breath to Your Movement Cadence (The Pacer)
This is the most critical rule for Engine workouts (running, rowing, skipping, cycling). If your breath is erratic, your pace will be erratic. Synchronising your inhale/exhale rhythm with your movement establishes a sustainable tempo and prevents you from hyperventilating.
- The Concept: Establish a consistent ratio of steps (or strokes) to breaths. The most common and effective technique is a 3:2 or 2:2 pattern (steps to breaths).
- Running Example: Try the 3:2 pattern (Inhale for 3 steps, Exhale for 2 steps). This slight imbalance ensures you are breathing more deeply and engaging your diaphragm.
- Rowing/Cycling Example: Use a 1:1 or 2:2 pattern (Inhale on the recovery, Exhale on the work). Focus on a sharp exhale as you drive your legs, using the movement to push the air out.
2. Understand When to Use Nasal vs. Mouth Breathing (The Tool Kit)
Nasal breathing is highly beneficial, but only in the right context. We need to treat breathing as a tool—use the right tool for the job.
- Zone 2 (Aerobic Base) – Use Nasal Breathing: For lower-intensity, longer-duration work (e.g., warm-ups, long steady runs, recovery walks), focus on breathing solely through your nose. This regulates your nervous system, improves oxygen efficiency, and builds your tolerance for CO2.
- Zone 4+ (Metcons) – Use the Mouth: When the intensity is high and your body demands maximum oxygen exchange (e.g., a fast WOD, a heavy lift), do not restrict yourself. Use both your nose and mouth (or just your mouth) for maximum airflow. Holding onto nasal breathing during a high-intensity workout will only limit your power output.
3. Exhale Aggressively on the Work Phase (The Bracing & Release)
Most people focus only on the inhale, but the exhale is just as important. In fact, a deep, full exhale allows for a deeper, more efficient inhale.
- The Principle: Always exhale sharply and completely during the hardest part of a lift or movement (the concentric phase). This helps stabilise your core and creates a solid platform (or brace) for the movement.
- Lifting Example: Squat down (Inhale and Brace). As you drive up, deliver a sharp, aggressive Exhale.
- General Movement: Don’t hold your breath unless it’s absolutely necessary for a 1-rep max lift. Learn to breathe under fatigue. The conscious, sharp exhale ensures you release waste products (CO2) and prepare the body for the next powerful contraction.
Ready to Master Your Engine?
Breathing is a skill, and like any skill in CrossFit, it requires conscious practice. By applying these three simple rules, you’ll not only improve your capacity in the gym but also develop better self-regulation outside of it.
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