Nasal vs. Mouth Breathing
The concept of utilizing breath to produce changes in bodily and mental state is ancient and well-established in modern science. You can breathe for better focus, for losing focus, for more energy, to completely deplete it. Breathwork profoundly affects mental state, physical performance, and hormonal response.
In breath there are 4 phases:
- Inhale — exciting and activating the body. Heating. Longer inhales increase arousal and alertness.
- Hold (full lungs) — stabilising. Used for bracing during heavy lifting.
- Exhale — calming and relaxing the body. The fastest path to a calm state. Longer exhales are the primary tool for reducing acute stress.
- Hold (empty lungs) — deepening the relaxation response.
It is generally preferred to use nasal breathing exclusively as the nose:
- Heats up cold air before it reaches the lungs.
- Catches dirt and particles.
- Helps the body absorb nitric oxide, which helps blood flow and relaxes the body.
- Keeps oxygen levels stable and breathing rate regulated.
During times of great stress, mouth breathing often becomes the only option. A fair compromise during high intensity: inhale through the nose, exhale through the mouth.
A Word on Tongue Posture
To find the correct tongue position: swallow saliva and feel how the tongue goes and sticks to the top of the mouth. In this position, try humming the letter "N" without opening your mouth. That is where your tongue should rest. Maintaining this consistently improves breathing mechanics and stamina.
Practical Breathwork Drills
The two drills below are the simplest, most repeatable way to give a client direct control over their own nervous system state — useful for pre-session anxiety, post-session recovery, or simply as a homework tool for stressful weeks.
Box Breathing
- Box Breathing: a favourite of Navy SEALs. Divide breath into four equal phases: inhale, hold (full), exhale, hold (empty).
- Start with 1-second intervals for 60 seconds. Add 1 second per phase every minute.
- Continue for 5–10 minutes.
Ladder Breathing
- Similar to box breathing but with only two phases — inhale and exhale. Start at 1 second each and increase by 1 second per minute for 5–10 minutes.
Once these drills are taught, a more subtle drill called Pleasure Breathing can be introduced. This is a more complex form involving diaphragmatic contraction — a great way to teach deeper breathing by getting the belly to move in and out with the breath.
Using Ladder Breathing During Cardio
A very simple way to figure out how much and how fast each individual should breathe during cardio is to use footsteps as the metronome. Inhale for a set number of steps; exhale for the same count. Begin with a low count and increase as fitness improves.
How to Recover Quickly Between Cardio Sets
When rest is given between rounds, it is very important to use proper recovery methods. Prioritise long, complete exhales to activate the parasympathetic nervous system and lower heart rate rapidly.
Adding Visualisation to Supercharge Performance
Sports science has established that mental rehearsal — vividly imagining successful performance — produces measurable improvements in physical output, even without additional physical practice. Encourage clients to visualise a perfect set before executing it.
Stack Breathing
We have previously discussed and practised how to stack and brace for lifting. Stack breathing combines these elements — breathing in a way that actively maintains the neutral spine position and reinforces the bracing pattern during sustained efforts.
Injuries are a part of life. Having clear strategies to work intelligently with pain and injury — and to prevent future injuries through smart programming — is one of the most valuable skills a coach can develop.