breathe · all techniques

Diaphragmatic (Belly) Breathing

Performance · Beginner · 8 rounds

Deep belly breathing for oxygen efficiency and endurance.

Trains the diaphragm to do most of the breathing work, reducing reliance on neck and shoulder muscles. Crucial for endurance athletes - more efficient oxygen delivery, lower heart rate at sub-max effort, fewer side stitches.

How to practice

1. Inhale (Belly) for 4 seconds (through the nose)
2. Exhale (Slow) for 6 seconds (through the mouth)

Benefits

• Improves running economy
• Increases VO2 efficiency
• Reduces side stitches
• Strengthens diaphragm

When to practice

5-10 minutes daily, plus before training. Integrate into warm-ups and cool-downs.

Used in these programs

Foundation Week · Race Week · Postpartum Restore

Also used for

Postpartum Breathing Exercises · Breathing Exercises for PCOS