In recent years the word breathwork has become ubiquitous. It appears in wellness programs, recovery routines and even in high-performance training environments. But what does it actually mean? Is it just a trend, or are we looking at a tool with solid physiological foundations?
The answer lies in how we understand breathing itself. Breathing is much more than an automatic act. It’s a function that links the body to the nervous system, tissue oxygenation and overall performance. That’s why breathwork, literally “respiratory work”, encompasses all practices that aim to improve how we breathe.
From a physiological standpoint, respiratory control influences three major systems: the ventilatory system, the cardiovascular system and the autonomic nervous system. Changing the rhythm or depth of breathing alters carbon dioxide concentration, blood pH and heart rate [1,2]. This means that by breathing consciously we can directly intervene in variables we usually consider automatic. That is the scientific basis behind breathwork [3].
For an athlete or a coach this opens a new dimension of training. It’s not only about how many watts can be sustained or how high the VO₂max is, but also about how the body regulates itself to maintain efficiency under stress. A poorly coordinated or overly fast breathing pattern can increase fatigue, disrupt alveolar ventilation and compromise energy economy. In contrast, a stable and efficient respiratory pattern improves oxygenation, delays lactate accumulation and helps maintain better control of effort [4,5].
Until recently, breathing was an almost invisible territory. It was discussed in terms of sensations, but it couldn’t be measured precisely. Today technology is changing that. Tools like CHASKi allow real-time observation of respiratory rate, synchrony with heart rate and the body’s response to different stimuli. What used to be a subjective awareness exercise can now be quantified with objective data [6].
What breathwork is: a useful definition
Breathwork includes any practice that deliberately works with breathing for a specific purpose. It can range from relaxation techniques to respiratory muscle training. What matters is that breathing is used as a tool to generate a measurable physiological response [3].
Types of breathwork: a practical classification
We can group the different techniques into four useful categories:
- Slow or controlled breathing
This approach reduces breathing frequency to just a few breaths per minute through techniques like diaphragmatic breathing or long-exhalation patterns. It enhances parasympathetic activation, heart rate variability and stress regulation, making it useful both before demanding sessions and during recovery [1][6]. - CO₂-regulation breathing
This type focuses on correcting hyperventilation and increasing CO₂ tolerance through long exhalations, brief pauses and breathing light. It promotes more efficient ventilation, reduces dyspnea and physiological anxiety and helps individuals who experience unstable breathing under moderate effort [3][7]. - Respiratory muscle training
This involves adding resistance to airflow to strengthen the diaphragm and accessory muscles, using devices or simple resistive exercises. By improving respiratory strength and endurance, it reduces fatigue and enhances performance in both prolonged efforts and high-intensity intermittent work [4][5]. - Functional breathing applied to movement
This approach integrates breathing, posture and movement so that ventilation supports physical activity efficiently. It may include nasal breathing at low intensities, rhythmic breathing patterns for running or ventilatory control near threshold. This improves movement economy, reduces perceived fatigue and allows more efficient use of physiological resources, especially in cyclical activities [4].
From mindfulness to quantification: the future of breathwork
This shift represents a movement from treating breathing as an art to training it as a physiological skill. It’s not about replacing internal perception but complementing it with precise information. That way, both coaches and health professionals can design more effective and individualized interventions [7].
At CHASKi, we believe breathing is the bridge between science and body awareness. Measuring it doesn’t take away its depth, it gives it context. Understanding how we breathe lets us regain control over something both basic and powerful.
Because training your breath isn’t just about breathing better. It’s about learning to regulate your body, improve performance, and protect your health — with a tool that has always been there, waiting to be understood with the same precision we apply to every other aspect of training.
Sources
[1] Russo, M. A., Santarelli, D. M., & O’Rourke, D. (2017). The physiological effects of slow breathing in the healthy human. Breathe, 13(4), 298–309. https://doi.org/10.1183/20734735.009817
[2] Yasuma, F., & Hayano, J. (2004). Respiratory sinus arrhythmia: Why does the heartbeat synchronize with respiratory rhythm? Chest, 125(2), 683–690. https://doi.org/10.1378/chest.125.2.683
[3] Noble, D. J., & Hochman, S. (2019). Hypothesis: Pulmonary afferent activity patterns during slow, deep breathing contribute to the neural induction of physiological relaxation. Frontiers in Physiology, 10, 1176. https://doi.org/10.3389/fphys.2019.01176
[4] Verges, S., Boutellier, U., & Spengler, C. M. (2008). Effect of respiratory muscle training on endurance performance.Sports Medicine, 38(9), 647–666. https://doi.org/10.2165/00007256-200838090-00002
[5] Tong, T. K., Fu, F. H., & Chung, P. K. (2008). The effect of inspiratory muscle training on performance in competitive swimmers. Journal of Sports Science and Medicine, 7(1), 79–85.
[6] Takarada, Y., & Nozawa, K. (2022). Effects of slow breathing on heart rate variability and stress responses: A review of physiological mechanisms. Respiratory Physiology & Neurobiology, 304, 103907. https://doi.org/10.1016/j.resp.2022.103907
[7] Courtney, R. (2021). Breathing retraining in sleep-disordered breathing and hyperventilation-related conditions—A review of the evidence base. Journal of Bodywork and Movement Therapies, 25, 104–113. https://doi.org/10.1016/j.jbmt.2020.09.006