Breathing Exercises for Better Workout Performance

Team Powermax

02 Sep 2025

Woman practicing breathing exercises in a yoga pose, promoting better workout performance.

Your muscles need oxygen to function. The more you inhale, the higher your muscles' oxygenation and more energy to work for longer durations and recover faster. Shallow breathing can cause early fatigue, dizziness, or suboptimal performance, however.

Adding breathing exercises is as crucial as possessing the best home gym equipment. It is like conditioning your lungs and mind to aid the body's strength.

1. Diaphragmatic Breathing (Belly Breathing)

Diaphragmatic breathing alternates shallow chest breathing with using your belly to inhale more oxygen.

Instructions:
Sit or lie on your back. Place one hand on your abdomen and the other on the top of your chest. Breathe in slowly through your nose, letting your belly expand.
Slowly exhale through your mouth. This exercise increases lung capacity and reduces pre-training jitters. Warm up with it for 5-10 minutes prior to training on a machine like the PowerMax Fitness TDA-230 Treadmill. It will have your body primed for a tough cardio workout.

2. Box Breathing to Concentrate

Box breathing is a regulated procedure that relaxes the nervous system and enhances concentration - ideal before a heavy lift or high-intensity rep.

How to do it:
Inhale for 4 counts, then hold your breath for 4 counts. Exhale for 4 counts, and hold again for 4 counts. Repeat this for 4-6 cycles. You’ll feel centered, calm, and ready to perform.

3. Rhythmic Breathing During Cardio

While exercising, like running or cycling, synchronize the breath with steps or pedal revolution. It is helpful in oxygen distribution and avoiding side stitches.

How to do it:
Inhale for 3 steps or pedal strokes, then exhale for 2 steps or pedal strokes. This pattern helps you maintain endurance during cardio. Pair it with equipment like the Powermax Fitness BU-650 Upright Bike to maximize stamina.

4. The 4-7-8 Breathing Technique for Recovery

Recovery is important after exercise. This exercise relaxes the body, reduces heart rate, and boosts repair of muscles.

How to do it:
Inhale through the nose for 4 seconds, hold for 7 seconds, and exhale fully for 8 seconds. Repeat this 4-6 times after your training session to calm your nervous system and speed up recovery.

5. Alternate Nostril Breathing for Balance

One of the most common yoga exercises, alternate nostril breathing balances oxygenates and purifies the mind.

How to do it
Sit upright, then close your right nostril with your thumb and inhale through the left. Close the left nostril, exhale through the right, then inhale again through the right and exhale through the left. Practice this for 5 minutes to reduce stress and improve focus before strength training.

Bridging Breathing into Your Exercise Routine

Additive breathing exercises, never replaced by machines, and can maximize performance on machines like treadmills, bicycles, and weights.
Control of your breath will:
Maximize oxygenation of the muscles and increase concentration and mind-muscle connection. It will erase fatigue and boost endurance and recover faster after intense training. Just as you never skip a warm-up, don't skip proper breathing, it's the backbone of effective workouts.

Last Thoughts

Breathing is simple, but it will transform your workout once you've adjusted to it. From diaphragm breathing for building endurance to box breathing for building focus, there is something in every technique to benefit your recovery and performance.

Combine these breathing exercises with the proper equipment, like the PowerMax Fitness TDA-230 Treadmill for cardiovascular or the PowerMax Fitness BU-650 Upright Bike for endurance and you'll discover the real power of your workouts.
All you have to do is remember, fitness isn't so much about running or lifting more; it's about breathing more smartly.