Tom Rowland | Improve Your Fitness With Breathing Exercises | Tom Rowland Podcast Ep. 733

Breathing exercises are often overlooked in fitness training, but proper breathing techniques can dramatically improve your workout performance and help you control your nervous system during high-stress situations. In this Physical Friday episode of the Tom Rowland Podcast, Tom breaks down the critical differences between nasal and mouth breathing, explains why most people are limiting their potential by breathing incorrectly during workouts, and reveals a powerful technique called box breathing that elite athletes use to get into the zone. Whether you're doing cardio, strength training, or preparing for competition, these three breathing strategies will transform how your body performs under stress.

The Hidden Cost of Mouth Breathing During Exercise

Most people don't think twice about how they breathe when they start sweating, but Tom reveals that switching to mouth breathing during workouts is actually sabotaging your performance. Your body has a sophisticated filtration and conditioning system built into your nasal passages, and when you bypass it by breathing through your mouth, you're forcing your lungs to process raw, unconditioned air. The result? More stress on your respiratory system and reduced efficiency. Tom explains the specific biological advantages of nasal breathing and why it's worth the effort to train yourself to keep your mouth closed even when the intensity ramps up. The full explanation of nasal versus mouth breathing mechanics starts at the beginning of the episode.

Why Holding Your Breath Is Killing Your Performance

There's a common mistake that sabotages even experienced athletes during their workouts, and Tom calls it out directly in this episode. Many people unconsciously hold their breath during challenging movements, effectively starving their muscles of the oxygen they desperately need. Tom breaks down the science of why this happens and what it's costing you in terms of strength, endurance, and recovery. He then reveals the specific breathing rhythm you should establish for both cardio and strength training workouts, including exactly when to inhale and when to exhale during different types of movements. The push-up example he gives makes the pattern crystal clear. Tom's breakdown of proper breathing patterns for cardio and strength training begins early in the episode.

The Box Breathing Technique That Gets Athletes Into the Zone

Tom introduces a powerful technique used by elite athletes to control their nervous system during high-stress situations and competition. Box breathing follows a specific four-count pattern that creates a measurable physiological response in your body, helping you enter a state of flow when it matters most. The pattern involves precise timing for inhalation, breath retention, exhalation, and another hold before repeating the cycle. Tom explains not just how to do it, but why it works to calm your nervous system and sharpen your focus before and during critical moments. This isn't just theory—it's a practical tool you can implement immediately before your next workout or competition. The complete box breathing protocol and its applications start in the latter part of the episode.

Three Simple Changes That Will Transform Your Fitness

Tom wraps up the episode by distilling his breathing advice into three actionable strategies you can implement immediately. First, commit to breathing through your nose during workouts to take advantage of your body's natural filtration and conditioning system. Second, establish a conscious breathing rhythm during both cardio and strength training to ensure your muscles get the oxygen they need—breathing in on the eccentric portion of movements and out on the concentric portion. Third, practice box breathing to gain control over your nervous system during high-stress situations and competition. These aren't complicated protocols that require special equipment or training—they're fundamental techniques that work because they align with how your body is designed to function. Tom's three-point summary brings all the breathing techniques together at the end of the episode.

Final Thoughts from Tom

Breathing is one of those things that seems so simple, we don't even think about it. But when you start paying attention to how you breathe during your workouts, you realize how much performance you've been leaving on the table. I've seen it in my own training and in the people I work with—the difference between breathing correctly and just gasping for air is massive.

The best part about these breathing techniques is that they're completely free and you can start using them in your very next workout. Whether you're running, lifting, or preparing for a big fishing tournament, controlling your breath gives you control over your performance. Box breathing especially has been a game-changer for me in high-pressure situations.

This Physical Friday episode is short, but it's packed with techniques you can use today. Give it a listen and then try these breathing exercises in your next training session. You'll feel the difference immediately.