This Breathing Technique Will Massively Improve Your Workouts

Find out a breathing technique that can massively improve your workouts and training sessions, as well as recovery. You can do them before, during, or after a workout. Check it out.

The act of breathing, often taken for granted, is a potent tool in our arsenal for managing anxiety, bolstering mental health, and elevating physical performance. Breathing and respiration are key to enhancing fitness and recovery, significantly impacting both mental and physical performance.

This article embarks on an exploration of how specific breathing techniques, when integrated into workout routines, can significantly amplify our fitness outcomes and recovery processes. The journey through this narrative aims to illuminate the transformative potential of breath control, not just as a means to enhance physical exertion but also as a conduit for achieving a harmonious balance between the mind and body.

The person who decided to go deeper into this technique for all of us is Dr. Andrew Huberman. Andrew Huberman, Ph.D., is a neuroscientist and tenured Professor in the Department of Neurobiology at the Stanford University School of Medicine. He has a YouTube channel named Huberman Lab with over 3 million subscribers where he talks everything about the brain and, often enough, how to improve one’s health and fitness with it.

Breathing exercises have long been celebrated for their myriad benefits, spanning from the reduction of stress to the enhancement of athletic performance. Among these, the physiological sigh emerges as a particularly efficacious technique for optimizing recovery periods between workout sets. Initially identified by physiologists in the 1930s, this method entails a specific pattern of inhalation and exhalation designed to recalibrate the nervous system, shifting from a state of heightened alertness to one of calm and readiness.

This Breathing Technique Will Massively Improve Your Workouts

The physiological sigh is not merely a breathing exercise; it is a scientifically backed method designed to recalibrate our body’s nervous system, facilitating a swift transition from a state of heightened alertness to one of relaxation and recovery.

The physiological sigh is characterized by a double inhalation through the nose—first, a deep breath to nearly fill the lungs, followed by a brief, secondary inhale to maximize lung inflation. This process is aimed at ensuring the reinflation of the alveoli, the tiny sacs within our lungs that may collapse during intense physical activity.

The technique concludes with a long, extended exhale through the mouth, facilitating a rapid transition from sympathetic to parasympathetic nervous system activity, thereby inducing a state of relaxation and recovery.

In practice, the physiological sigh is straightforward yet profound in its impact. To perform it:

Begin with a deep, controlled inhalation through the nose, filling your lungs to their capacity.
Without pausing, follow this with a second, shorter inhale through the nose, aiming to fully inflate the lungs and open any collapsed alveoli.
Complete the cycle with a slow, deliberate exhale through the mouth, extending this phase as long as possible to fully empty the lungs.

so, two inhales through the nose to make sure the lungs are very full, and a long exhale through the mouth.

What makes the physiological sigh particularly remarkable is its direct impact on the nervous system. By engaging both the sympathetic (responsible for the body’s fight or flight response) and parasympathetic (responsible for rest and relaxation) nervous systems, this breathing pattern enables a swift and efficient modulation from a state of alertness to one of calm. This modulation is vital for performance, as it helps conserve energy between sets or intervals, allowing for greater focus and exertion during periods of activity.

Incorporating the Physiological Sigh into Workouts

Integrating the physiological sigh into workout routines, particularly during rest intervals between sets, offers a pragmatic and efficient means to enhance recovery and readiness for subsequent exercises. Whether the rest period is short or extended, the implementation of this breathing pattern can significantly modulate the nervous system, enabling a more complete and quicker recovery.

Here, we provide detailed guidance on how to seamlessly incorporate this powerful breathing technique into various exercise regimes, ensuring you can harness its benefits to enhance performance and recovery.

During Resistance Training

The physiological sigh holds particular relevance in the context of resistance training. By employing this breathing technique at the beginning of rest periods following a set, individuals can achieve a more rapid calm, facilitating a quicker reduction in heart rate and a more comprehensive recovery. This optimization of the rest interval enhances focus and energy for the upcoming set, contributing to improved overall performance and endurance.

Immediately After Completing a Set: As soon as you finish your last repetition, initiate the physiological sigh. This immediate transition helps your body shift from a state of high exertion to recovery, optimizing the rest period right from the start.
Implement as the ‘Unofficial Last Rep’: Consider the physiological sigh as the concluding part of your set. After the physical exertion of lifting, the sigh acts as a bridge to recovery, marking a clear end to your effort and the beginning of rest.
Frequency and Timing: Aim to perform the physiological sigh at least once at the start of your rest period. If your rest intervals are longer (e.g., 3-5 minutes), you may find it beneficial to incorporate additional sighs as needed, to deepen your state of relaxation and readiness for the next set.

High-Intensity Interval Training (HIIT)

For those engaged in high-intensity interval training, the physiological sigh offers a means to better manage the brief rest intervals characteristic of HIIT. By quickly shifting the nervous system towards a state of calm, athletes can recover more efficiently, maintaining the high level of performance required throughout the workout.

Between Intervals: The brief rest periods in HIIT are critical for performance sustainability. Utilize the physiological sigh at the beginning of these intervals to lower your heart rate and calm your nervous system more efficiently, preparing you for the next bout of intense activity.
Post-Workout: Given the high intensity of HIIT workouts, employing the physiological sigh as part of your cool-down can aid in a smoother transition to a state of rest, facilitating quicker recovery and reducing post-exercise stress on the body.

Cardiovascular Training (Running, Cycling, Rowing)

During Warm-up and Cool-down: Incorporating the physiological sigh during your warm-up can help set a focused and calm tone for the session ahead. Similarly, using it during your cool-down aids in a more effective transition back to a restful state, enhancing recovery post-exercise.
Strategic Rest Stops: If you’re engaging in longer cardio sessions, implement the physiological sigh during brief pauses or water breaks to quickly regain composure and control, enabling you to maintain or even enhance your performance throughout the session.

Practical Tips for All Workout Types

Mindfulness and Focus: While performing the physiological sigh, concentrate on the sensation of air filling your lungs and the subsequent relaxation as you exhale. This mindfulness aspect enhances the effect of the breathing technique on your nervous system.
Adaptation: Be flexible in how you incorporate the physiological sigh into your workouts. The goal is to find a rhythm that suits your specific needs and enhances your overall training experience.
Consistency: Like any skill, the benefits of the physiological sigh amplify with consistent practice. Incorporate it regularly into your workout routine to observe significant improvements in your recovery and performance over time.

Conclusion

The integration of controlled breathing techniques, such as the physiological sigh, into workout routines stands as a testament to the profound impact of respiration on physical training efficacy. This exploration highlights the symbiotic relationship between physiological and psychological states in achieving holistic fitness goals. As we continue to uncover the multifaceted benefits of breath control, it becomes clear that the power of breath extends far beyond mere physical health, touching the very essence of wellbeing. In harnessing this power, we unlock a new dimension of fitness, one where the breath becomes a bridge to greater physical achievements and a deeper understanding of our own bodies.

In conclusion, the physiological sigh is more than just a breathing exercise; it is a gateway to enhanced focus, recovery, and performance in fitness. By adopting this and similar techniques, individuals can not only improve their physical capabilities but also cultivate a greater sense of mental clarity and wellbeing. As we advance in our fitness journeys, let us not overlook the simple yet profound power of taking a deep breath.