dubchi › Breathing exercises for athletes

Breathing Exercises for Hiking

Hikers mostly get breathing wrong on the climbs: pushing too hard, breathing too fast, then stopping completely to recover. A pace you can breathe through, kept all day, gets you further than bursts and stops.

How to use them

Diaphragmatic Breathing at home makes deep breathing your default on the trail. Use nasal breathing as a pace check: if you cannot keep your mouth closed, slow down. Pursed-Lip Recovery helps at the top of a steep section, Sitali cools you on a hot day, and Side-Stitch Relief helps on long descents.

New to this? Start with Diaphragmatic (Belly) Breathing: Deep belly breathing for oxygen efficiency and endurance.

Every day: build the base

Train daily, away from the action.

• Diaphragmatic (Belly) Breathing — Deep belly breathing for oxygen efficiency and endurance.

In training

Breath mechanics while you move.

• Side-Stitch Relief — Deep belly breaths with sharp exhales to release a stitch.
• Nasal-Only Endurance Breath — Train aerobic capacity by breathing only through the nose.

Recovery

Bring the system back down.

• Pursed-Lip Recovery — Long exhale through pursed lips for fast aerobic recovery.
• Sitali (Cooling Breath) — Inhale through a curled tongue to cool body and temper.

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 Endurance / Ultra · Breathing Exercises for Swimming · Breathing Exercises for Freediving · all sports

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