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Breathing Exercises for Endurance / Ultra

In ultras and long events, breathing efficiency adds up over hours. A breath that is slightly too fast at easy pace is energy you will want at hour ten, and calm breathing helps you keep making good decisions late in a race.

How to use them

Resonance Breathing and Diaphragmatic Breathing are the daily base. Light Breathing (Buteyko) builds comfort with a slower, quieter breath at rest. In training, nasal-only sessions keep your easy days truly easy, which is where most of an endurance athlete's volume should be.

New to this? Start with Resonance Breathing: 5.5 breaths per minute for heart-brain coherence.

Every day: build the base

Train daily, away from the action.

• Resonance Breathing — 5.5 breaths per minute for heart-brain coherence.
• Diaphragmatic (Belly) Breathing — Deep belly breathing for oxygen efficiency and endurance.
• Light Breathing (Buteyko) — Breathe less, gently. Builds CO2 tolerance and calm.

In training

Breath mechanics while you move.

• Nasal-Only Endurance Breath — Train aerobic capacity by breathing only through the nose.

Get the app

dubchi is free in the browser at dubchi.com (it installs as an app and works offline) and on Android, on Google Play. No account is needed to practise.

Other sports

Breathing Exercises for Running · Breathing Exercises for Trail Running · Breathing Exercises for Cycling · Breathing Exercises for Triathlon · Breathing Exercises for Rowing · Breathing Exercises for Hiking · Breathing Exercises for Swimming · Breathing Exercises for Freediving · all sports

General information about breathing practices, not medical or coaching advice.