How to breathe during exercise

Breathing for everyday strength exercises

For most exercises at light to moderate weights, a simple rule works: breathe out during the hardest part of the movement, and breathe in as you return. On a push-up, breathe in as you lower and out as you push up. On a row, breathe out as you pull and in as you lower. On a light squat, in on the way down, out on the way up.

The most important thing is not to hold your breath for long stretches, especially during higher-rep sets. If you find yourself red-faced and straining on a light exercise, you are probably holding it. Slow down and pay attention to each breath for a set or two.

Core exercises like the dead bug are a great place to practise breathing while keeping your midsection controlled. Breathe out fully as you extend your arm and leg, and feel your ribs draw down towards your hips.

Bracing for heavier lifts

As weights get heavier, especially on squats, deadlifts and presses, the approach changes slightly. Instead of breathing out through the lift, you take a big breath before the rep, tighten your midsection around it, and hold that brace through the hardest part. Then you breathe out at the top and reset for the next rep.

1. Stand tall and breathe in through your nose, into your belly and sides rather than lifting your shoulders.
2. Tighten your midsection as if someone were about to poke you in the stomach.
3. Keep that tension as you lower and lift the weight.
4. Breathe out at the top, or once you are past the hardest point.
5. Take a fresh breath and brace again before the next rep.

This short breath-hold under load is a normal part of lifting heavy, but it does raise blood pressure briefly. If you have high blood pressure, a heart condition or some eye conditions such as glaucoma, or you are pregnant, speak to your GP and your coach about adapting it, often by keeping the weight moderate and breathing out steadily through the effort. Our guide on how to breathe and brace when lifting goes into more detail.

Breathing for cardio

During easy cardio, your breathing should be steady and controlled. If you can breathe comfortably through your nose, you are probably at an easy pace. As effort rises, you will naturally switch to breathing through your mouth, and that is completely fine.

Many runners and rowers find a rhythm helps. For running, that might mean breathing in for two or three steps and out for two or three. On a rower, many people breathe out on the drive and in on the recovery. The exact pattern matters less than finding one that feels calm and repeatable.

If you are gasping within a few minutes, you started too fast. Slow down until your breathing settles, then build gradually. Our guide to cardio for beginners explains how to judge effort using the talk test.

Recovering between efforts

After a hard set or interval, the instinct is to pant quickly. That is normal for a few seconds, but you will usually recover faster by deliberately slowing things down. Stand tall or put your hands on your head rather than bending double, and focus on long, slow breaths out.

A simple approach is to breathe in through your nose for three or four seconds and out through your mouth for five to eight. The longer out-breath helps shift your body towards a calmer state. The same technique helps with nerves before a big lift, a race or your first class. Our guide to breathing for recovery has more techniques.

For HYROX and other mixed events, controlling your breathing between stations becomes a real skill, which we cover in breathing for HYROX.

When breathlessness is not normal

Getting out of breath during exercise is expected, and it should settle within a few minutes of stopping. Some breathing symptoms need attention, though:

• Breathlessness far beyond what the effort should cause, or that does not settle with rest
• Wheezing, chest tightness or coughing during or after exercise, which can be a sign of exercise-induced asthma
• Chest pain, dizziness or feeling faint
• Breathlessness when lying flat, or waking at night short of breath

Stop and seek medical advice from your GP or NHS 111 if you notice any of these. Call 999 for severe chest pain or severe difficulty breathing. If you have asthma, keep your reliever inhaler with you and tell the coach. At Lycan Strength, the complimentary fitness assessment in the 7-day free trial is a good moment to mention any breathing issues so sessions can be adjusted from the start.