WHILE many athletes focus on strength, speed, and endurance, few realise that improving the way they breathe can be the true game changer. Proper breathing techniques not only improve the efficiency of the respiratory system, but also directly impact on cardiovascular health, muscle oxygenation, and even mental clarity, transforming how athletes’ bodies perform, recover, and adapt to training.
Nose breathing, also referred to as functional breathing, is the most efficient way for athletes to breathe. Because the nose filters, warms, humidifies, and sterilises air before it reaches the lungs, nose breathing strengthens immunity, boosts cognitive function, reduces stress, lowers heart rate and blood pressure, and improves sleep quality. Oxygen intake is also around 20% higher with nose breathing than with mouth breathing.
In contrast, mouth breathing, or dysfunctional breathing, can hinder athletic performance. It causes the diaphragm to become less engaged, increasing energy expenditure and leading to fatigue. Mouth breathing is also associated with higher stress levels, shortness of breath, and reduced endurance.
High-performance squash coach, and former champion athlete Alexia Clonda emphasises the crucial role that proper breathing plays in optimising athletic performance.
“Nose breathing optimises oxygen delivery to your muscles by maintaining a balanced level of CO₂, which allows for more efficient oxygen release,” she explains.
