Breathing exercises

These notes combine advice from 32 reviewed passages across 22 workouts.

Overview

Coach’s claim

Breathing exercises center on a core pattern: a deep inhale through the nose and a full, slow exhale through the mouth. The breath is taken consciously, and the exhalation is released completely. [2] [7] [13] [15] [16] [18] [19] [21] [26] [27] [28] [31] [32]

Coach’s claim

The practice appears in several forms: counted rhythms, timed holds, divided breaths, and daily repetition. The counts progress over time, and the practice is meant to become a daily habit. [3] [4] [5] [24]

Core pattern

Coach’s claim

Inhale through the nose and exhale through the mouth. [2] [7] [13] [15] [16] [18] [19] [26] [27] [28] [31] [32]

Coach’s claim

Take the breath deeply and slowly, and do it consciously. Even when you feel the urge to breathe rapidly, train the body to breathe slowly. [15] [16] [17] [21]

Coach’s claim

Exhale fully through the mouth and let it all out. The exhalation can be slow, or the breath can be released through the mouth in divided parts. [7] [21] [30] [32]

Direct the inhalation toward the upper lungs. [1]

If you divide the breath into three parts, lengthen it. You can also divide it into four parts. Coach thinks four is better when breathing is difficult. [5]

Counted rhythms and holds

Coach’s claim

A drill uses counted breathing: a counted inhalation, a seven-count hold, and a controlled exhalation, with the final breath released in a single exhale. The drill is done for seven repetitions. [3] [4]

Coach’s claim

An 8-3-5 pattern is the current recommendation for breathing, and breathing will continue to be practiced together with movement. [20]

Coach’s claim

Another pattern is 4-4: inhale for four seconds and exhale for four seconds. Deep breaths can also be timed at four seconds. [22] [29]

Coach’s claim

Start with two counts in and two counts out, then progress to three and four counts and practice each for a long period. [24]

Coach’s claim

A progression drill starts at 20 breaths per minute and works down to 10 breaths per minute, sustaining the practice for 10 to 15 minutes. [25]

Take ten deep breaths, inhaling deeply and exhaling deeply. [14]

Coach’s claim

Close your eyes and take five deep breaths through the nose and mouth, making them as long and intense as possible. [10]

Daily practice

Coach’s claim

Do the breathing drill every day. Make counted breathing a habit in daily life; breathing is the key to everything. [3] [24]

Coach’s claim

Walk around while breathing deeply and slowly through the nose and mouth, and let yourself settle. [17]

Diaphragm work

Coach’s claim

Diaphragmatic breathing involves inflating the belly. [9] [12]

Coach’s claim

To practice the diaphragm vacuum, exhale all the breath, then pull the diaphragm inward. You can work on it from time to time. [12]

Coach’s claim

Not everyone can do the diaphragm vacuum; it indicates good control of the diaphragm. [12]

Coach’s experience

In his own training, the coach does the daily breathing drill morning and evening. [3]

In his own breath-holding, the coach still had breath in his lungs but his heart started beating fast, and he keeps tensing up. [6]

The coach uses a 4-4 pattern, inhaling for four seconds and exhaling for four seconds. [22]

Breathing and the body

Coach’s claim

Most people do not use their full lung capacity, and lung capacity slowly declines. [8]

Coach’s claim

There are two ways to breathe: from the diaphragm and from the lungs. Athletes use lung breathing and also use the diaphragm in some parts, and both types are used at different points. [8] [9]

Coach’s claim

Breathing from the diaphragm keeps the body still. Artists use diaphragmatic breathing to sustain the voice for longer, and it is used extensively in yoga. [9]

Coach’s claim

During breath-holding, slowing the heart rate and staying relaxed can make it more comfortable. [6]

Coach’s claim

The breathing practice can make the body heal faster. [11]

Coach’s claim

Taking fewer breaths per minute is more advanced, and the heart rate should be slowed as much as possible. [23]

Coach’s claim

Reducing breaths per minute in this way provides a large, high-level benefit. [25]

Sources

1. 2024-01-06, 33.1-54.1s

Workout: workout:2024-01-06

Passage: passage:2024-01-06:000001-000008

2. 2024-01-06, 2603.3-2607.5s

Workout: workout:2024-01-06

Passage: passage:2024-01-06:001209-001210

3. 2024-01-09, 5542.3-5553.4s

Workout: workout:2024-01-09

Passage: passage:2024-01-09:002429-002434

4. 2024-01-09, 5558.9-5601.5s

Workout: workout:2024-01-09

Passage: passage:2024-01-09:002435-002455

5. 2024-02-28, 2793.0-2806.7s

Workout: workout:2024-02-28

Passage: passage:2024-02-28:000950-000956

6. 2024-04-05, 27.5-43.1s

Workout: workout:2024-04-05

Passage: passage:2024-04-05:000012-000017

7. 2024-04-17, 1203.3-1210.2s

Workout: workout:2024-04-17

Passage: passage:2024-04-17:000353-000355

8. 2024-04-17, 1377.5-1406.4s

Workout: workout:2024-04-17

Passage: passage:2024-04-17:000411-000420

9. 2024-04-17, 1411.9-1439.3s

Workout: workout:2024-04-17

Passage: passage:2024-04-17:000424-000433

10. 2024-04-17, 2036.7-2046.3s

Workout: workout:2024-04-17

Passage: passage:2024-04-17:000625-000630

11. 2024-04-17, 2063.7-2069.7s

Workout: workout:2024-04-17

Passage: passage:2024-04-17:000632-000634

12. 2024-04-30, 1927.8-1953.5s

Workout: workout:2024-04-30

Passage: passage:2024-04-30:000581-000594

13. 2024-06-06, 3572.1-3574.3s

Workout: workout:2024-06-06

Passage: passage:2024-06-06:001101-001101

14. 2024-10-15, 3123.8-3129.4s

Workout: workout:2024-10-15

Passage: passage:2024-10-15:000911-000914

15. 2024-10-15, 3141.3-3150.7s

Workout: workout:2024-10-15

Passage: passage:2024-10-15:000919-000921

16. 2024-11-28, 1048.6-1059.5s

Workout: workout:2024-11-28

Passage: passage:2024-11-28:000345-000350

17. 2024-11-28, 1285.9-1300.4s

Workout: workout:2024-11-28

Passage: passage:2024-11-28:000428-000436

18. 2024-12-03, 986.5-987.9s

Workout: workout:2024-12-03

Passage: passage:2024-12-03:000279-000279

19. 2024-12-08, 1427.6-1442.6s

Workout: workout:2024-12-08

Passage: passage:2024-12-08:000293-000294

20. 2024-12-31, 1878.2-1886.9s

Workout: workout:2024-12-31

Passage: passage:2024-12-31:000609-000611

21. 2025-01-07, 22.1-25.0s

Workout: workout:2025-01-07

Passage: passage:2025-01-07:000004-000005

22. 2025-01-22, 4922.4-4925.3s

Workout: workout:2025-01-22

Passage: passage:2025-01-22:001923-001924

23. 2025-01-25, 4221.9-4235.2s

Workout: workout:2025-01-25

Passage: passage:2025-01-25:001444-001446

24. 2025-01-25, 4238.2-4257.0s

Workout: workout:2025-01-25

Passage: passage:2025-01-25:001449-001455

25. 2025-01-25, 4288.0-4313.8s

Workout: workout:2025-01-25

Passage: passage:2025-01-25:001456-001460

26. 2025-09-16, 2946.4-2948.7s

Workout: workout:2025-09-16

Passage: passage:2025-09-16:000843-000843

27. 2025-09-20, 1076.2-1078.9s

Workout: workout:2025-09-20

Passage: passage:2025-09-20:000158-000159

28. 2025-10-10, 2576.0-2577.7s

Workout: workout:2025-10-10

Passage: passage:2025-10-10:000563-000564

29. 2025-10-21, 4083.4-4088.5s

Workout: workout:2025-10-21

Passage: passage:2025-10-21:001138-001140

30. 2026-04-25, 2009.4-2011.3s

Workout: workout:2026-04-25

Passage: passage:2026-04-25:000610-000610

31. 2026-05-10, 3866.3-3869.8s

Workout: workout:2026-05-10

Passage: passage:2026-05-10:001166-001167

32. 2026-05-27, 1119.6-1125.7s

Workout: workout:2026-05-27

Passage: passage:2026-05-27:000344-000346