Most people think about sets, reps and pace.

Very few think about breathing.

But breathing efficiency plays a major role in comfort, focus and performance. If your breathing feels rushed, shallow or uncontrolled, your training usually follows the same pattern.

Here’s how to breathe better during workouts and why nasal breathing is worth paying attention to.

Mouth Breathing vs Nasal Breathing During Exercise

When training intensity rises, many people default to mouth breathing.

It feels easier in the moment. But nasal breathing has several natural advantages:

  • The nose filters incoming air
  • It warms the air before it reaches the lungs
  • It humidifies the air
  • It supports more controlled breathing patterns

Mouth breathing can feel reactive.
Nasal breathing tends to feel more regulated.

That’s why many endurance athletes prioritise nasal breathing during warm-ups, steady-state sessions and recovery efforts.

Why Breathing Feels Hard During Workouts

Breathing can feel laboured during:

  • High-intensity intervals
  • Conditioning circuits
  • Long endurance efforts
  • Back-to-back class sessions

Sometimes the issue isn’t effort. It’s airflow.

If nasal passages feel restricted, you’re more likely to shift to mouth breathing quickly. Supporting nasal airflow can make breathing feel smoother and more controlled.

5 Ways to Breathe Better During Training

1. Start With Controlled Nasal Warm-Ups

Before intensity builds, focus on nasal breathing during your warm-up.

Slow, steady inhales and controlled exhales can help establish rhythm before fatigue sets in.

2. Build Breath Awareness

Most people don’t notice their breathing until it feels out of control.

Check in during sessions:

  • Are you breathing through your nose?
  • Is your breathing rushed or steady?
  • Are your shoulders lifting excessively?

Small adjustments can improve comfort.

3. Train at Different Intensities

Nasal breathing is easier to maintain at moderate intensities.

As intensity rises, it may become harder to sustain. That’s normal. The goal isn’t perfection, it’s improvement.

4. Support Nasal Airflow

If airflow feels restricted, external nasal strips can help.

Nasal strips work mechanically by gently lifting the sides of the nose to reduce airflow resistance.

They don’t contain active ingredients and don’t rely on sprays. They simply support airflow at the level of the nasal passages.

Many athletes wear nasal strips during:

  • Conditioning sessions
  • Long runs
  • Endurance rides
  • Gym classes

Because the effect is immediate, they’re easy to integrate into a training routine.

5. Recover With Nasal Breathing

Breathing doesn’t stop when training does.

Supporting nasal breathing during recovery and sleep can help reinforce better breathing patterns overall.

Some people wear nasal strips overnight as part of a broader recovery routine.

Nasal Strips for Training: Why They’re Increasingly Popular

You may have noticed more athletes wearing nasal strips in gyms and competitions.

They’re:

  • Visible
  • Easy to use
  • Drug-free
  • Non-invasive

Because they rely on mechanical support rather than ingredients, they appeal to people who prefer simple, routine-based wellness tools.

Once incorporated into training, they often become habitual.

Who Should Focus on Breathing During Workouts?

Improving breathing isn’t just for elite athletes.

It’s relevant for:

  • Runners
  • CrossFit athletes
  • Strength trainees
  • Team sport athletes
  • Everyday gym-goers
  • Anyone doing conditioning or endurance work

Breathing is foundational. When it feels smoother, training often feels smoother.

The Bottom Line

If you want to breathe better during workouts:

  • Focus on nasal breathing during warm-ups
  • Build awareness during sessions
  • Support airflow when needed
  • Reinforce good breathing habits during recovery

Sometimes performance upgrades aren’t complicated.

Sometimes they start with better airflow.