Most people think about warming up their muscles before a workout. Almost nobody thinks about warming up their nervous system. It turns out that might be the more useful place to start.
What breathing actually does to your body
When you feel stressed, rushed, or on edge, your body is running on its sympathetic nervous system, the part responsible for the fight or flight response. According to the American Council on Exercise (ACE), slow, controlled breathing helps activate the parasympathetic nervous system instead, the part of your body responsible for rest and recovery processes. [1]
Breathing through your nose specifically plays a role here. ACE notes that nasal breathing warms, moistens, and cleans the air before it reaches your lungs, and it stimulates the parasympathetic nervous system in the process. [1]
Why this matters before you train
You do not need to be in a state of full panic for this to apply. Everyday stress, a rushed morning, a stacked schedule, a stressful call right before your workout, keeps your sympathetic nervous system a little more active than it needs to be. Starting a workout in that state is not wrong, but a short reset beforehand can shift how your body shows up for the session.
A simple way to put this into practice
Before your next session, take a few minutes to inhale through your nose and exhale fully. Try counting a slow four count in and a slow four count out, and let your belly expand as you breathe rather than just your chest. That simple reset is enough to bring your stress response down before you begin.
This is not about doing it perfectly. Even one minute of this before you train counts.
Building the habit with iFIT
A good moment to try this is right before you open the iFIT Personal Trainer App to start your session. Use those few minutes between deciding to work out and actually starting as your breathing window. It costs nothing and takes less time than lacing up your shoes.
Frequently asked questions
Does breathing before a workout actually do anything?
Yes. Slow, controlled breathing helps activate your parasympathetic nervous system, which is associated with rest and recovery, and can help shift your body out of a stressed state before you begin training. [1]
Why breathe through your nose instead of your mouth?
According to ACE, nasal breathing stimulates the parasympathetic nervous system, in addition to warming and filtering the air before it reaches your lungs. [1]
How long do I need to do breathing exercises for it to help?
Even a minute or two of slow, controlled breathing before a workout can help calm your stress response. You do not need a long or perfect routine for it to count. [1]
When is the best time to do this?
Right before you start training works well, but it can also help during a stressful moment earlier in the day, before a meeting, while stuck in traffic, or anytime you notice tension building. [1]
References
American Council on Exercise. Deep Breathing Exercises to Supercharge Your Life
The primary purpose of this blog post is to inform and entertain. Nothing on the post constitutes or is intended to be a substitute for professional medical advice, prevention, diagnosis, or treatment. Reliance on any information provided on the blog is solely at your own risk. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, and please consult your doctor or other health care provider before making any changes to your diet, sleep methods, daily activity, or fitness routine. Do not disregard professional medical advice or delay seeking it because of information available on this blog. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner's manual of your fitness equipment.
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