You can have 5 pairs of grips, infinity amount of shoes but breathing will be one of your most beneficial tools in your CrossFit arsenal. From barbell cycling to big lifts to recovering between rounds, how you breathe will impact your overall performance, energy, and mindset. Let’s break it down!
Why Breathing Matters in CrossFit
In high intensity workouts, breath control helps:
- Regulate your heart rate
- Manage fatigue
- Improve movement efficiency
- Stay calm and focused under pressure
When breathing is overlooked, you might find yourself gasping for air mid WOD, rushing reps, moving with unsafe technique or you’ll find you burn out early.
Breathwork Basics
Before we jump into techniques, here are two fundamentals you should know:
1. Diaphragmatic Breathing (Belly Breathing)
This is your go to for recovery, bracing, and focus. Breathe deep into your belly instead of shallow chest breaths. You’ll engage your diaphragm, reduce tension, and support your core.
2. Nasal Breathing
Breathing through your nose (especially during warm-ups and lower intensity work) helps filter air, increase CO2 tolerance, and improve overall aerobic capacity. It’s also a great way to build endurance while keeping your heart rate in check.
Breathing Techniques for Different Parts of Your Training
Barbell Cycling
Think of barbell cycling as rhythmic. Your breathing should follow a consistent cadence.
Tips:
- Find a breath per rep rhythm — especially for moderate weight AMRAPs or EMOMs.
- Don’t hold your breath unless you’re bracing for a max effort.
Big Lifts (Squats, Deadlifts, Presses)
This is where breath = brace. A solid brace protects your spine and generates power.
Tips:
- Breathe in deeply (into your belly) before the lift and hold during the lift (Valsalva maneuver).
- Exhale after you pass the sticking point.
- Reset between reps with a full inhale.
Conditioning & Metcons
This is where breath control keeps you in the game.
Tips:
- Focus on steady exhaling during movements like wall balls, box jumps, or burpees.
- Use nasal breathing during transitions or warm ups to help regulate heart rate.
- If you start to panic, exhale longer than you inhale to calm your system.
Resting Between Sets or Rounds
Recovery is a skill and your breath is the fastest way to access it.
Tips:
- Inhale through your nose for 4 seconds, exhale through your mouth for 6 – 8 seconds.
- Stand tall or walk slowly (don’t crumple over).
- Try a “box breath” pattern: Inhale 4 / Hold 4 / Exhale 4 / Hold 4.
Breathwork as Part of Your Training Routine
Like any skill, breathwork improves with intention and practice. You can:
- Incorporate breathing drills in your warm-ups or cooldowns.
- Use tools like the Wim Hof Method or Brian MacKenzie’s Shift Adapt protocols for breath training.
- Try 5-10 mins of nasal breathing walks post workout.
Want to Dive Deeper?
Check out these reputable resources:
Final ThoughtS
Breath is the bridge between your body and your brain. The more aware you are of it, the more control you’ll have in the heat of a workout.
Start small: Pick one tip from this blog and try it in your next session. Over time, you’ll move better, feel better, and recover faster all by doing something you already do, just more intentionally.
