# Breathing **Breathing training** improves respiratory efficiency, reduces stress, supports recovery, and enhances performance during exercise. Structured breathwork can improve diaphragm strength, increase CO₂ tolerance, stabilize the nervous system, and improve endurance. ## What Counts as Breathing Work - Diaphragmatic (belly) breathing - Box breathing (inhale–hold–exhale–hold) - CO₂ tolerance exercises (extended exhale patterns) - Nasal breathing drills during low-intensity movement - Slow-paced breathing (4–6 breaths per minute) for relaxation - Breath holds or cadence breathing for performance ## Recommended Dosage - **3–5 sessions per week** - 5–10 minutes per session for maintenance; 10–20 minutes for deeper practice - Can be done standalone or integrated into warm-ups, cooldowns, or Zone 2 training ## How to Measure Progress - **CO₂ Tolerance Test:** Time a comfortable breath hold after a normal exhale - **Resting Respiratory Rate:** Track reductions over time (goal: ~6–12 breaths/min) - **Perceived Stress & Recovery:** Improved calmness, reduced anxiety, steadier heart rate - **Nasal Breathing Capacity:** Ability to maintain nasal breathing longer during exercise