Nasal Breathing for Strength Training Gains
Want to boost your strength training results? Start breathing through your nose. Nasal breathing can improve oxygen delivery by up to 20%, reduce fatigue, and enhance recovery. It also helps with core stability and injury prevention, making it ideal for heavy lifts like squats and deadlifts.
Key Benefits of Nasal Breathing:
- Better oxygen efficiency: Provides 10โ20% more oxygen to your muscles compared to mouth breathing.
- Reduced fatigue: Stimulates the parasympathetic nervous system for steady heart rate and faster recovery.
- Core stability: Engages the diaphragm, offering better spine and pelvic floor support during lifts.
- Hydration: Minimises water loss, keeping you more hydrated.
- Injury prevention: Improves form and reduces strain on the lower back.
How to Start:
- Warm-up: Begin with simple nasal breathing exercises to prepare your body.
- Workout: Sync your nasal breathing with movements during moderate-intensity exercises.
- Cool-down: Use box breathing to relax and recover.
For extra support, try BWLL Nasal Strips ($36 for 30 strips) to improve airflow during workouts, especially if you experience nasal congestion. Transitioning to nasal breathing takes practice, but the benefits are worth the effort. Start small and build up gradually for better performance and endurance.
Why Is Nasal Breathing Important for Weight Lifting and Exercise?
Science Behind Nasal Breathing for Strength Training
Nasal breathing has gained attention for its potential to improve strength training performance. Here's a closer look at how it works and why it matters.
Better Oxygen Uptake and Delivery
Nasal breathing isn't just about inhaling through your nose - itโs a more efficient way of getting oxygen into your body. The nose produces nitric oxide during breathing, which helps expand airways and blood vessels, improving oxygen transport throughout the body. Unlike mouth breathing, nasal breathing naturally warms, humidifies, and filters the air before it reaches your lungs. This creates ideal conditions for oxygen absorption, which is especially crucial during heavy lifts like squats and deadlifts.
Interestingly, nasal breathing increases airway resistance, boosting oxygen uptake by 10โ20%. Even the way you exhale through your nose helps retain more oxygen, enhancing endurance and breathing efficiency. This means your muscles get the oxygen they need to power through intense workouts.
Less Fatigue and Faster Recovery
One of the standout benefits of nasal breathing is its ability to reduce fatigue. By stimulating the parasympathetic nervous system, it helps maintain a steady heart rate and lowers oxygen consumption. Research also shows that nasal breathers require 22% less ventilation to achieve the same level of physical output compared to mouth breathers. This means you can train harder with less effort.
Breathwork expert Patrick McKeown explains:
"When athletes train with nasal breathing, they adapt to reduced ventilation, which can boost their performance and stamina significantly".
He adds:
"The objective is to do physical exercise with less air. This trains the body to adapt, creating a more economical breathing pattern".
Nasal breathing also helps maintain your body's pH balance by preventing excessive carbon dioxide loss, which can cause dizziness or lightheadedness. Additionally, it speeds up recovery by activating the parasympathetic nervous system. With more oxygen reaching the brain, you'll notice improved focus, quicker reaction times, and better decision-making - key factors for maintaining proper form during strength training.
Core Stability and Injury Prevention
Nasal breathing plays a surprising role in core stability, thanks to its impact on diaphragm activation. Studies show that nasal breathing engages the diaphragm more effectively than mouth breathing. This is important because the diaphragm supports both breathing and core stability. As Nelson points out:
"Diaphragmatic breathing is the foundation of core stability".
By breathing through your nose, you naturally increase diaphragm activation, which boosts intra-abdominal pressure. This added support protects your spine during heavy lifts. Nasal breathing also strengthens other respiratory muscles, further enhancing spine stabilisation. This can lower your risk of injury during compound movements like squats, deadlifts, and overhead presses.
The core isnโt just about your abs - it includes spinal muscles, the diaphragm, and the pelvic floor. Activating the diaphragm through nasal breathing helps brace your lower back and pelvic floor during lifts, a key factor for injury prevention. For Australian lifters, this technique can be especially useful in adapting to different training conditions. As Brian Mackenzie, founder of the Art of Breath, explains:
"The fact is, it's incredibly difficult to learn or process anything in survival mode... We are now understanding some of the deeper layers to managing stress, which has direct impact on not only the general population, but is at the heart of how elite performers can optimise performance".
How to Use Nasal Breathing During Strength Training
Take your time and ease into nasal breathing. With a steady approach and a bit of patience, you can get the hang of it and enjoy its benefits.
Step-by-Step Guide to Nasal Breathing
In March 2024, fitness coach Harrison Klein, CPT, from Sauna Strong introduced a detailed nasal breathing workout divided into three stages: warm-up, workout, and cool-down.
Warm-up Phase:
Kick off your session with breathing exercises designed to energise your nervous system and prepare your breathing muscles. Follow these steps for three rounds:
- Inhale and exhale through your nose.
- Pinch your nose and hold your breath while walking in place for up to 30 seconds.
- Release, inhale slowly, take four steady nasal breaths, and then complete four cycles of nasal inhales followed by mouth exhales.
These exercises are a great way to get your body ready for training.
Workout Phase:
During your main workout, sync your breathing with your movements. Exhale through your nose during the effort phase - whether you're lifting, pushing, or pulling. Use this structure:
- Perform each exercise for 45 seconds, followed by a 15-second rest.
- During rest, practise recovery breathing: inhale deeply into your belly through your nose, continue into your chest, then exhale slowly through your mouth. Repeat this sequence three times.
Stay focused on controlled nasal breathing. If it becomes too difficult, slow down or take a break to regain control instead of switching to mouth breathing. As Harrison Klein, CPT explains:
"Many people generally breathe through their mouth and/or they're using their neck and shoulder muscles to govern how they breathe".
Cool-down Phase:
Wrap up your session with box breathing to bring your heart rate down. Inhale through your nose for four counts, hold for four seconds, exhale through your mouth for four counts, and hold again for four seconds. Repeat this cycle 10 times to activate your parasympathetic nervous system and aid recovery.
This routine ties back to the physiological benefits of nasal breathing.
Solving Common Nasal Breathing Problems
Once you've got the basics down, you might face some common hurdles. Switching to nasal breathing during workouts isn't always smooth sailing. One frequent issue is air hunger - the uncomfortable sensation caused by the increased resistance of breathing through your nose. Studies estimate that 30 to 50 per cent of adults primarily breathe through their mouth, particularly earlier in the day.
"With aerobic exercise, studies show that you can improve your efficiency by as much as 25% just by nasal breathing, inhaling and exhaling through your nose".
This efficiency boost takes time and gradual adjustment.
Tips for Troubleshooting:
- Managing Air Hunger: If you feel short of breath, slow down your pace until your breathing feels natural again. Once you're comfortable, gradually pick up the intensity.
- Handling Nasal Congestion: Keep your nasal passages clear with irrigation and stay hydrated. If your nose feels blocked, try a drug-free exercise from the Oxygen Advantageยฎ YouTube channel to help open your airways.
The key is to focus on slow, deep breaths that fully engage your diaphragm. While nasal breathing might feel awkward at first, regular practice will help your body adjust.
Using BWLL Nasal Strips for Support
For an extra boost during intense workouts, you might want to try a tool to improve airflow. BWLL Nasal Strips offer a simple, drug-free way to support nasal breathing during strength training. These hypoallergenic strips gently lift the sides of your nose, opening the nasal valve and preventing it from collapsing under strain. This can increase airflow by up to 50%, which is especially helpful since 70โ80% of people may have septal deviations that limit airflow.
How to Apply:
- Ensure your nose is clean and dry for the best adhesion.
- Position the strip across the bridge of your nose, just above the flared part of your nostrils, and press down firmly to secure it.
Made with flexible plastic, shape-memory bands, and medical-grade adhesive, BWLL Nasal Strips provide immediate relief from nasal congestion. They're particularly helpful during compound exercises, where consistent nasal breathing is essential for both performance and safety.
For Australian strength trainers, BWLL Nasal Strips offer a practical solution. Apply one before your workout to enjoy better airflow and maintain steady nasal breathing throughout your session.
sbb-itb-dc10090
Athlete Experiences with Nasal Breathing
Australian athletes have shared how nasal breathing can improve endurance, boost strength, and aid recovery by promoting better oxygen intake and breathing efficiency.
Athlete Results and Performance Gains
Athletes across Australia have seen noticeable improvements in their training by incorporating nasal breathing. One standout benefit is hydration, with nasal breathing potentially increasing hydration levels by up to 42%.
Take ultramarathon runner Rory Warnock from Bondi, for example. Over three years, he committed to nasal breathing during his runs, improving his pace from 5 minutes 30 seconds per kilometre to 4 minutes 30 seconds per kilometre. Impressively, during his last half-marathon, he maintained a steady heart rate of 156 bpm while using mouth tape.
Another example is Australian CrossFit athlete James Newbury, who completed an Ironman competition using nasal breathing, even after recovering from severe injuries. He explains the importance of this technique:
"You're not going to be able to work out consistently for 10 hours holding your absolute lactic threshold the whole time. It's not possible. You need to be able to find a nice rhythm, and that takes a lot of time building that aerobic base. The more time we can train heart rate zones while nasal breathing, we're going to be a faster, more powerful athlete at a lesser effort. That's the idea."
Strength trainers have also reported positive results. For instance, David M., who uses BWLL Nasal Strips, shared:
"Amazing, helped give me better sleep and also a lot better oxygen through my gym workout while I'm running or on the bike. Highly recommend giving them a try."
Even world-class athletes like Kenyan marathon record holder Eliud Kipchoge rely on nasal strips. He credits them for improving his breathing efficiency and focus during tough training sessions:
"I use nasal strips because they help me breathe better and maintain a lower heart rate. This allows me to run more efficiently and stay focused during my toughest workouts."
That said, transitioning to nasal breathing isn't always easy at first, but with persistence, the rewards are clear.
Common Problems and Solutions
Switching to nasal breathing can feel challenging initially. Many athletes describe a sensation of "air hunger", where it feels like the body isnโt getting enough oxygen. James Newbury recalls his early struggles:
"I remember getting on the bike and riding 90 seconds to 2 minutes before reverting back to mouth breathing. In my mind and my body, it felt like I just needed the oxygen and I was going to pass out if I kept restricting my ability to suck in oxygen."
This discomfort is normal but manageable. Gradual adaptation is key - starting with short sessions and slowly extending the duration of nasal breathing helps the body adjust over time. Newbury himself overcame this hurdle through consistent training, eventually completing an entire Ironman event using only nasal breathing.
To ease the transition, athletes recommend practices like breathwork and meditation to build breath awareness and reduce stress during adaptation. Nasal strips can also provide immediate support, helping to maintain proper airflow during intense workouts.
Another effective strategy is mouth taping during sleep, which reinforces nasal breathing habits. Joey Williams, a Patrol Lieutenant and SWAT Commander, shared his experience with this technique:
"I have taken the Oxygen Advantage Instructor course and can't say enough good things about it! I have been taping my mouth for my strength training sessions as well as my Tactical training. I have been playing with the knowledge Patrick McKeown has so willingly shared and began experimenting with my Team. The conditioning results have been exceptional but I expected that based on what I learned in the course."
The consistent message from athletes is that patience is essential. While the initial transition can be uncomfortable, the benefits - like enhanced oxygen efficiency, better hydration, and improved endurance - make it well worth the effort. For Australian strength trainers and endurance athletes looking to improve their performance, these stories highlight the value of committing to nasal breathing as a long-term practice.
Practical Tips for Australian Strength Trainers
If you're looking to improve your strength training routine, incorporating nasal breathing can be a game-changer. It's not just about breathing through your nose - itโs about developing a new skill that can enhance oxygen delivery and help you train smarter. Hereโs how you can get started.
Adding Nasal Breathing to Daily Workouts
Think of nasal breathing as a gradual adjustment, just like learning a new exercise technique. You donโt have to jump in at full intensity right away. Instead, ease into it step by step.
Begin your workouts with 5โ10 minutes of light exercise while focusing on nasal breathing during your warm-up. As breathwork coach and ultramarathon runner Rory Warnock explains:
"Nasal breathing will help slow the rhythm down... by doing this people can increase the oxygen that makes its way into working tissue. It's about slowing the breath down to increase the oxygen into the tissues."
Once youโre comfortable, extend nasal breathing into lower-intensity parts of your workout. Start with two or three sessions a week, maintaining nasal breathing during exercises performed at 60โ70% of your maximum effort. This might include lighter weight sets, longer rest periods, or endurance-focused movements.
Rest periods are another critical piece of the puzzle. Former rugby league professional and breathwork coach Anthony Mullally highlights:
"Rest time is as important as active exertion... Poor breathing during rest equals poor breathing during performance."
During breaks, focus on steady nasal breathing to activate your parasympathetic nervous system, helping you relax and prepare for the next set. Slower breaths during rest can also reduce anxiety and conserve energy.
Keep your jaw relaxed and facial muscles loose to encourage deep nasal breathing. If you find yourself needing to mouth breathe, alternate between nasal and mouth breathing at first, gradually increasing nasal breathing as your body adjusts.
If necessary, reduce your weights by 10โ15% or add 30โ60 seconds to your rest periods to give your respiratory system time to adapt. The goal is to build consistency without compromising the quality of your training.
Safety Tips and Professional Advice
Before diving into nasal breathing, anyone with respiratory or cardiovascular conditions should consult a doctor. Pre-exercise screenings can help identify any risks.
Pay attention to how your body feels throughout the process. If you start to feel dizzy or short of breath, stop immediately, sit down, and return to normal breathing. The transition should feel challenging but not overwhelming.
Donโt rush the process. Trying to maintain your usual training intensity while adapting to nasal breathing can lead to setbacks, like sinus irritation or wasted sessions. Instead, treat your nasal passages like a muscle - introduce the technique gradually and adjust based on your progress.
For those training in colder weather, consider moving your sessions indoors on especially harsh days. If youโre working out outdoors, wearing a scarf or high-necked collar over your nose and mouth can help warm and filter the air. Humming during warm-ups might also help reduce nasal inflammation by promoting nitric oxide release.
If youโre unsure about your approach, consult a doctor or use the Sports and Exercise Physicians website to find qualified professionals in your area.
For added support, there are tools that can make the transition to nasal breathing smoother.
BWLL Nasal Strips for Everyday Use
BWLL Nasal Strips are a practical option for Australian strength trainers looking to ease into nasal breathing. These hypoallergenic, drug-free strips gently open the nasal passages, improving airflow and oxygen intake during workouts.
For the best results, clean and dry your nostrils before applying the strip. Put it on about 30 minutes before training to maximise its effectiveness. The strips are sweat-resistant and feature a strong adhesive, staying in place even during intense sessions. Each application lasts up to 18 hours, offering reliable support throughout your day.
BWLL Nasal Strips are designed with eco-conscious athletes in mind, featuring environmentally friendly packaging. Each pack contains 30 strips, with bulk purchasing options available, including free shipping for larger orders.
They are also safe for daily use, even during pregnancy, thanks to their hypoallergenic design. For strength trainers dealing with nasal congestion from allergies or environmental factors, these strips provide instant relief while helping establish proper nasal breathing habits. This is particularly helpful during Australiaโs pollen-heavy seasons or when training in dusty or polluted environments. At $36.00 for a 30-strip pack, theyโre a cost-effective way to enhance your breathing and elevate your training experience, with bulk orders offering even better value for long-term use.
Conclusion: Nasal Breathing Benefits for Strength Training
For Australian strength trainers, nasal breathing can significantly boost performance. Studies reveal it enhances oxygen uptake by 10โ20% and improves overall efficiency by 22% compared to mouth breathing. But the benefits go beyond just oxygen intake.
Alexia Clonda, a certified Buteyko breathing and mindset coach, explains:
"Nose breathing optimises oxygen delivery to your muscles by maintaining a balanced level of COโ, which allows for more efficient oxygen release. It also lowers lactate buildup, enhances ventilatory efficiency, speeds recovery, and helps regulate heart rate and blood pressure, reducing post-exercise fatigue."
This means your muscles get the oxygen they need while efficiently clearing carbon dioxide, boosting endurance and reducing fatigue. Plus, activating the parasympathetic nervous system aids quicker recovery between sets and sessions, helping you stay consistent with your training.
Harrison Klein, a certified personal trainer, highlights another advantage:
"With nasal breathing, we absorb [up to] 20 percent more oxygen than with mouth breathing, which is a profound amount."
For those dealing with nasal congestion, BWLL Nasal Strips offer a practical solution. These hypoallergenic strips improve airflow by opening nasal passages, making it easier to maintain nasal breathing during intense workouts. At $36.00 for a 30-strip pack, theyโre an affordable way to support proper breathing habits.
Adapting to nasal breathing takes time, but the benefits are undeniable. From better oxygen delivery and reduced fatigue to improved core stability and faster recovery, this technique can elevate your training sessions and long-term performance. Whether in the gym or outdoors, nasal breathing can help you take your workouts to the next level.
FAQs
How does breathing through your nose improve oxygen delivery and performance during strength training?
Nasal breathing plays a key role in improving oxygen delivery and efficiency during strength training. By engaging the parasympathetic nervous system, it helps keep your heart rate steady and prevents sudden spikes in oxygen demand. This means your body can maintain consistent performance and experience less fatigue.
It also stimulates the production of nitric oxide, a natural compound that relaxes and widens blood vessels. This improves blood flow and oxygen uptake, making it easier for your muscles to get the oxygen they need. On top of that, nasal breathing enhances overall breathing efficiency, helping you tackle intense workouts while reducing the risk of airway constriction caused by exercise.
If youโre looking for an extra boost, try BWLL Nasal Strips. These drug-free strips can open up your nasal passages, making breathing easier and helping you perform at your peak during training sessions.
How can I make nasal breathing more comfortable during workouts?
Switching to nasal breathing during workouts might seem tough at the start, but taking it slow can make all the difference. Begin by practising it during low-intensity activities like walking or gentle stretching. This allows your body to adjust without pushing you too hard.
Pay attention to slow and steady breaths through your nose. If you start feeling out of breath, take a moment to pause, breathe naturally, and then try again. With time and consistency, your endurance will build, and nasal breathing will feel more natural, improving your overall performance during strength training.
How does nasal breathing improve core stability and help prevent injuries during heavy lifting?
Nasal breathing is more than just a way to get air in - it plays a critical role in building core stability. By activating the diaphragm and boosting intra-abdominal pressure, it creates a natural brace for your spine. This added support can help protect against strain or injury, especially during heavy lifts.
It also encourages proper bracing techniques while reducing dependence on accessory muscles, which means better posture and alignment when you're under load. On top of that, steady nasal inhalation keeps abrupt pressure shifts in check, ensuring consistent blood flow and stability during intense training sessions. Adding nasal breathing to your routine can make your strength training not only safer but also more effective.
