Exercise and Breathing Techniques Cheat Sheet

Why Breathing Matters During Exercise

• Enhances Oxygen Delivery
  Efficient breathing improves performance and delays fatigue.

• Supports Core Stability
  Proper breath control helps brace the core during lifting and movement.

• Regulates Heart Rate
  Controlled breathing keeps the nervous system balanced and reduces stress.

• Improves Recovery
  Deep, slow breathing post-exercise accelerates muscle recovery and relaxation.

Basic Principles of Breathing During Exercise

• Inhale Through the Nose, Exhale Through the Mouth
  Promotes diaphragmatic breathing and better oxygen exchange.

• Match Breath with Movement
  Coordinate inhaling during easier effort, exhaling during exertion.

• Avoid Shallow Chest Breathing
  Focus on deep belly breathing for better endurance and control.

Breathing Techniques by Activity Type

Cardio (Running, Cycling, Rowing)

• Rhythmic Breathing
  Match steps or strokes to breath (e.g., 2:2 – inhale for 2 steps, exhale for 2).
• Nasal Breathing (for light to moderate pace)
  Improves CO₂ tolerance and lung efficiency over time.

Strength Training

• Valsalva Maneuver (with caution)
  Briefly hold breath during heavy lifts for spinal support (exhale after exertion).
• Exhale on Exertion
  E.g., inhale before squat, exhale as you rise.

Yoga and Mobility

• Diaphragmatic Breathing
  Deep inhales expanding the belly, slow exhales to engage the parasympathetic system.
• Box Breathing (4–4–4–4 pattern)
  Calms the nervous system before or after intense training.

High-Intensity Training (HIIT)

• Fast Recovery Breathing
  Inhale deeply through the nose, exhale forcefully through the mouth.
• Pursed-Lip Breathing
  Slows exhalation, helps maintain control under fatigue.