Adam atkinson TRX TravellerI hope you enjoy this content.

You might also like my proven TRX suspension trainer and resistance band Programs to build lean muscle and transform your body.

February 01, 2024

How to Breathe Effectively During Workouts to Maximise your Fitness Results and Performance

We take our first breath when we are born and our last breath when we die…

We can survive weeks without food, days without water, but only minutes without breathing oxygen…

Breathing can control our entire nervous system allowing us to flip between two modes:

  • Buddha mode: the parasympathetic system – rest and digest
  • warrior mode: the sympathetic system – fight and flight

Breathing can increase our recovery time by double…

It can also delay it by double.

Breathing correctly can be the difference between waking up groggy and waking up refreshed…

We can increase our aerobic cardiovascular ability without even breaking a sweat using nasal breathing alone…

So, it’s safe to say our breath is immensely powerful at transforming our body and mind when used correctly.

Breathing is our superpower that many neglect.

From optimising your three foundations to health:

  • Sleep
  • Stress
  • Gut health

… to aiding in transforming our body quicker and better.

Practising to just use nasal breathing

Nasal breathing improves circulation due to increased nitrogen in the blood.

It also increases the body’s maximum ability to produce ATP in the presence of Oxygen (VO2 Max).

The body becomes better at performing high amounts of work while burning fat as the primary energy.⁣

How and does nasal breathing achieve this?

The body is more efficient at oxygen and carbon dioxide exchange with nasal breathing as it utilises more lobes of the lungs.

This means more oxygen availability in the cardiovascular system.

Thus more oxidation of fat cells for energy.

And more CO2 by-product expelled from the lungs.

View nasal breathing as gears to utilise within your life to optimise your body and performance:

Gear 1: Only nasal breathing

Attempt to live your entire life nasal breathing.

From day to day activities and in your workouts.

Mouth closed, tongue to the roof of your mouth for jaw alignment and balance, and with controlled slow breaths in and out.

Start introducing this into your workouts.

Breathe only through your nose when performing every rep of every set.

It will be challenging at first but you will be surprised at how quickly you improve over time.

This skill acquisition will have beneficial knock-on effect in all areas of your life.

Gear 2: When intensity increases

There will be times when you simply can’t only breathe through your nose.

Often during leg workouts. Exercises like TRX Pistol Squats are very demanding on your cardiovascular system.

In this instance when intensity increases, look to breathe in through your nose and out through your mouth.

You will be able to breathe quicker and thus supply your body with more oxygen faster.

Gear 3 when intensity increases A LOT

Like a HIIT session or cycling up a hill.

When intensity is all out mouth breathing is needed.

Then go back down your gears until you return to nasal breathing.

With normal day to day living keep checking yourself and make sure you’re living in gear one until it becomes a habit.

Sleep, general living, and suspension training/resistance band workouts (except leg day):

Mouth closed, tongue to the roof of the mouth, and only breathing through the nose.⁣⁣

Breathing focus during workouts

Breathing effectively is something that will come with practice and will not be the first thing you naturally focus on.

Nor would I advise it to be.

Your main focus should be practising the perfect TRX suspension training (or resistance band) technique

And connecting with your body to feel your muscles contracting through the full range of motion, first.

However, there are two steps of breath work to practice within your TRX workouts once you get more comfortable.

Step 1

Inhale during the eccentric (negative/lowering phase).

This would be lowering your body down during a TRX Chest Press.

Often correlated with ‘easy’ part of an exercise movement.

Step 2

Exhale during the concentric (positive / push phase).

This would be pushing your body up during a TRX Chest Press.

Often correlated with the ‘hard’ part of an exercise.

This helps regulate a smooth, consistent breathing and moving pattern.

It also aids in contracting the muscle had, the squeeze at the top of the exercise movement.

As you get more confident with executing exercises and the technique becomes habitual.

Then start to take note of your breathing.

It can help greatly help with performance and results.

Let’s get to it!

Coach Adam

the 7 skills to trx better hand book with adam trx traveller and fitness freedom athletes

Get Your FREE Copy Of My ‘7 Skills To TRX Better Handbook’Beginner Level

I’ll email it straight to your inbox, just tell me where to send it (the skills I teach to 1-1 clients, downloaded 30,000+):

Pinterest Logo

Pin this post for later…

How to Breathe Effectively During Workouts to Maximise your Fitness Results and Performance

the 7 skills to trx better hand book with adam trx traveller and fitness freedom athletes

Get Your FREE Copy Of My ‘7 Skills To TRX Better Handbook’

Adam Atkinson TRX Traveller Fitness Freedom Athletes

Take ‘The Quiz’ To Discover The Best TRX Suspension Trainer or Resistance Band Program For Your Level & Fitness Goal…

You May Also Enjoy…

Struggling to Build Your Shoulder Muscles with a TRX? Try These…

Struggling to Build Your Shoulder Muscles with a TRX? Try These…

If you want to build your shoulder muscles, then you need to feel the burn. Act like a zombie with these TRX Front Shoulder Raises to maintain a pumping action. And keep constant tension on the front and middle shoulder muscles. It's a small range of motion, but...

How to do TRX Reverse Curls To Build Bigger Arms

How to do TRX Reverse Curls To Build Bigger Arms

Normal bicep curls, or hammer grip, aren't the only, or best, suspension trainer arms exercise to build your guns... The TRX reverse curl target and build the brachialis muscle that lies under your bicep and tricep. Building this muscle pushes the tricep and bicep...

Struggling to Build Your Shoulder Muscles with a TRX? Try These…

Struggling to Build Your Shoulder Muscles with a TRX? Try These…

If you want to build your shoulder muscles, then you need to feel the burn. Act like a zombie with these TRX Front Shoulder Raises to maintain a pumping action. And keep constant tension on the front and middle shoulder muscles. It's a small range of motion, but...

Speak Your Mind…

0 Comments

Submit a Comment

Your email address will not be published. Required fields are marked *

Fitness Freedom Athlete Programs

Take The 'Fitness Freedom Quiz' And Discover The Best Program For Your Level & Fitness Goal!

In less than 60 seconds I’ll help you find the best Suspension trainer or resistance band Program...

Discover your TRX or Band Program… 

FAQs

Hide
I'm new to using a TRX or Band, where shall I start?

First up, welcome! Out of all the millions of websites out there thank you for visiting this one. Secondly, your interest and motivation will change your life. It did for me and thousands of fitness freedom athletes in our community of all ages.

The best place to start would be with the Beginner TRX Total Body Transformation Program. It’s the most popular Program and will teach you the effective muscle-centric TRX technique to transform your body and begin your life-changing journey.

If you’re seeking a resistance band Program, get stuck into the Band Muscle Toning Program which is for beginners/intermediates to learn the band muscle-centric technique and transform their body with just one resistance band.

Do you have any training courses or Workout Programs?

Yes absolutely, I have TRX Suspension Trainer & Resistance Band Programs for all levels and fitness goals. They will teach you the effective 'Muscle-Centric Technique' that will transform your body!

There are so many 'scammers' online, how can I trust you?

I guess at first, you shouldn’t. Trust is built and earned over time. Check out my reviews and success stories so you can get a better understanding of what I am about and who I help.

Or stalk me on social so you can see that this is my passion and mission in life:

Insta

YouTube

Facebook

Reddit

Where are you based?

I am mainly based in London, UK. But I love travelling, specifically backpacking our beautiful world and experiencing other cultures... So most likely I may be based on the side of a mountain or little beach hut. Perhaps I’ll even meet you in person at some point… That would be just awesome!

Adam Atkinson TRX Traveller Fitness Freedom Athletes
Adam Atkinson TRX Traveller Fitness Freedom AthletesAdam Atkinson TRX Traveller Fitness Freedom Athletes

Got Any Questions Or Need Some Advice?

Drop me an email: adam@fitnessfreedomathletes.com and I'll respond as soon as possible.

Copyright © 2024 Fitness Freedom Athletes - All Rights Reserved