Breathwork Blog - Tips & Insights from Zurich

Captivating black and white image of a runner's shadow casting on the pavement in motion.

Breathing During Exercise: The Right Technique at Every Intensity

Nose or mouth when you train? Both pieces of standard advice are half right, because the best route depends on how hard you are working. At easy effort the nose delivers enough air and filters, warms and humidifies it. As intensity climbs the nose becomes a bottleneck, and forcing it to the finish line means fighting your own airway. Exercise to try: breathe through your nose for the entire warm-up and every easy session, and only open your mouth once you pass the point where you can still hold a conversation.

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People waiting at a bus stop on a bustling city street during the day.

Breathing in waiting times and commutes

The average commuter spends over an hour a day waiting: for trains, in traffic, at red lights, in queues. Waiting triggers a small but real stress response, because delays are unpredictable and outside your control. That dead time is free training for your nervous system, and nobody around you notices. Exercise to try: in traffic or a queue, breathe in through the nose for four seconds and out for six, for ten rounds.

Read MoreBreathing in waiting times and commutes