Breathing Techniques to Enhance Your Functional Fitness Performance

I like the saying; “once taught, twice learned”. I spent almost two decades selling state-of-the-art fitness equipment, obsessing over specifications and features, before I finally realized I was overlooking the most fundamental aspect of fitness: breathing. https://www.rushwalter.com/7-day-holistic-functional-fitness-program-for-beginners/ Yep, the thing we do roughly 20,000 times a day without thinking about it was actually the missing link in my training approach.

It hit me during a particularly grueling functional fitness certification weekend back in 1998. I was struggling through a complex kettlebell flow when the instructor stopped me mid-movement. “Your breathing is fighting against you,” he said. Talk about a humbling moment! Here I was, Mr. Fitness Equipment Expert, and I couldn’t coordinate my breath with basic movement patterns. https://www.rushwalter.com/how-to-design-your-own-holistic-functional-fitness-routine/

That weekend changed everything about how I approach fitness and how I guide clients in our equipment showroom. I realized that even the most expensive rowing machine or functional trainer is only as effective as the breathing technique of the person using it.

Let’s start with something super basic that almost everyone gets wrong: diaphragmatic breathing. Most folks are chest breathers, meaning they primarily use their upper chest to breathe, which activates our sympathetic nervous system (that’s your “fight or flight” response). Not exactly ideal when you’re trying to recover between sets on the cable machine.

I started practicing belly breathing for just 5 minutes every morning. Lying on my back, hand on my stomach, focusing on pushing my belly button toward the ceiling on the inhale. Felt weird at first, like I was doing it backward. After about two weeks of consistent practice, it became more natural, and I noticed my resting heart rate had dropped by almost 8 beats per minute. Pretty significant for such a simple change and quite a positive contribution to my health.

Breathing rhythm during exercise is another game-changer that most people completely ignore. I used to just hold my breath during difficult parts of movements (terrible idea, by the way). https://www.rushwalter.com/the-complete-guide-to-holistic-mobility-training/ Now I follow what I call the “tension-relaxation principle” – inhale during the easier phase of movement and exhale during the effort phase.

For example, when doing a kettlebell swing, I inhale as the bell moves between my legs and forcefully exhale as I drive my hips forward. This exhale naturally creates core tension exactly when you need it most. About 65% of the back injuries I’ve seen over the years could have been prevented with proper breathing technique alone.

Box breathing has become my secret weapon for recovery between challenging sets. In through the nose for 4 counts, hold for 4, out through the mouth for 4, hold empty for 4. Simple but incredibly effective at rapidly bringing down your heart rate. I’ve shaved minutes off my recovery time using this method, which means more productive training sessions.

One of my biggest mistakes was ignoring nasal breathing during cardiovascular training. I used to be a hardcore mouth-breather during cardio (basically panting like an overheated dog on our ellipticals). After learning about the benefits of nasal breathing – increased nitric oxide production, better oxygen utilization, improved CO2 tolerance – I completely revised my approach.

Not gonna lie, transitioning to nasal breathing during exercise was TOUGH. I had to dial back my intensity by about 30% at first just to maintain it. Talk about a hit to the ego! But after about two weeks of consistent practice, my work capacity while nasal breathing improved dramatically. Now I can sustain much higher intensities while breathing only through my nose, and my recovery between sessions is noticeably better.

The “physiological sigh” is another technique I wish I’d known about years ago. When feeling stressed or needing quick recovery, take a double inhale through the nose (small inhale, followed immediately by a bigger one), then a long exhale through the mouth. This effectively resets your breathing pattern and can lower stress hormones in seconds. I use this constantly during busy days in the showroom when I’m bouncing between customers. https://www.rushwalter.com/5-mobility-routines-to-complement-your-functional-fitness-practice/

Here’s something fascinating I’ve noticed: about 80% of people unconsciously hold their breath during moments of concentration or effort. Next time you’re teaching someone to use a new piece of equipment, watch what happens to their breathing as they focus on learning the movement pattern – they often completely stop breathing! Now I always cue clients to maintain their breath during demonstration and learning phases.

Breathing isn’t just about performance – it’s also about injury prevention. I developed a technique I call “corkscrew breathing” for rotational movements. During medicine ball throws or cable rotations, I visualize my breath corkscrewing up through my spine on the inhale, creating stability and length, then powerfully exhale during the rotational force production. Since implementing this approach, the torque through my lower back has decreased significantly.

For those just starting to integrate better breathing into their functional fitness routine, begin with awareness. Spend one workout just noticing your current breathing patterns – when you hold your breath, when you struggle, when your breathing feels disconnected from your movement. No judgment, just observation. Then gradually introduce better techniques starting with your warm-up routine.

I’ve had clients push back on focusing on breathing, thinking it’s too “woo-woo” for serious training. Then I show them the research on how proper breathing techniques can increase power output by up to 15% in explosive movements. Nothing convinces skeptics faster than measurable performance improvements!

I now start client consultations with a simple breathing assessment before we even look at equipment options. If someone can’t coordinate their breath with basic movements, putting them on a complex functional trainer is setting them up for frustration or even injury. https://www.rushwalter.com/holistic-recovery-techniques-to-enhance-functional-fitness-results/

The breath truly connects everything. When I’m feeling particularly beat up after a long day of moving heavy equipment, 10 minutes of intentional breathing does more for my recovery than any fancy supplement or recovery tool I’ve tried (and believe me, in this industry, I’ve tried them ALL).

Start small with breathing practice. Even 3-5 minutes daily of focused breathing work will yield noticeable benefits within a couple weeks. It’s the highest-return investment you can make in your functional fitness journey, and unlike that fancy new adjustable kettlebell, it doesn’t cost a dime. Trust me, your performance will thank you.

Breathwork for functional fitness is an essential step in growing stronger and staying that way longer. Call on us when we may help you in your quest for better health and fitness. Thanks for reading this fitness blog, Walter