Breathing may seem automatic during a workout, but new research is revealing just how much the way you breathe can impact your exercise performance, especially for those striving to make the most of time spent in the gym, on the track, or in an aerobics class. A recent article in The New York Times explores emerging evidence and expert tips on optimal breathing for fitness, dispelling common myths and offering practical techniques that can benefit everyone from casual gym-goers to serious athletes (nytimes.com).
For many Thais who seek to improve their health through daily exercise—be it park jogging, morning aerobics at Lumpini Park, or Muay Thai training—understanding the nuances of breathing may hold the key to a more effective, enjoyable, and sustainable fitness routine. Proper breathing has always been essential to traditional Thai practices such as yoga and meditation. Now, modern science is highlighting its role in sports and physical training, confirming that not all breathing patterns are equally beneficial when it comes to exercise.
According to the latest insights shared by sports medicine experts and researchers, the number one rule is that breathing should be natural and not forced (nytimes.com). Dr. Brian Y. Kim, a professor at the University of California, Irvine, and a team doctor for its athletic program, emphasizes that “your body should more or less increase or decrease your breathing in relation to your effort and need.” In other words, during strenuous activity, the body produces more carbon dioxide, prompting you to breathe faster to expel CO2 and absorb the necessary oxygen.
When it comes to targeted techniques, research points to diaphragmatic or “belly breathing” as one method that can modestly enhance aerobic performance. This technique encourages deeper and more efficient oxygen delivery by engaging the diaphragm, the muscle located at the base of the lungs. Judd Van Sickle, director of the sports performance and wellness program at UC Davis Health, recommends practicing “crocodile breathing” to learn this method: lying face down with hands under your forehead allows you to feel your abdomen expand, helping to differentiate belly breathing from the shallow chest breathing many people default to.
Studies cited in the article indicate that mastery of diaphragmatic breathing during exercise might boost performance by a small but measurable 3-5%. More importantly, deep breathing is linked to secondary health benefits, such as reducing blood pressure and lowering resting heart rate, both crucial factors for long-term heart health—a key concern for Thais given rising rates of hypertension and cardiovascular disease (nytimes.com).
Beyond the rhythmic patterns of exercise itself, the way you breathe during recovery is also significant. Box breathing—inhaling for four seconds, holding the breath, exhaling for four seconds, then holding again—can slow the heart rate and aid recovery after activity. Anatolia Vick-Kregel, senior assistant director of health and well-being at Rice University, adds that lengthening your exhalation relative to your inhalation during post-workout cooldown can be especially effective: “When you inhale, your heart rate speeds up; when you exhale, it slows down. Take some deep breaths with emphasis on that exhale.” The science aligns with traditional Thai relaxation methods, which often use structured breathing to promote calm and mindfulness after physical exertion.
However, not all trending breathing hacks stand up to scientific scrutiny. Nasal breathing—which involves inhaling and exhaling solely through the nose—has been championed by some fitness influencers as a means to supercharge athletic performance. While nasal breathing can be useful for those with asthma due to the warming and humidifying effect on air entering the lungs, experts like Dr. Kim caution that for most people, there is little reliable evidence it can significantly improve exercise performance, especially during high-intensity or sprint activities. Attempting to rely solely on nasal breathing can lead to “air hunger,” where the limited airflow causes discomfort and tightness in the chest. “It’s not something that you want to try right away on a hard run,” Dr. Kim warns.
Similarly, while some coaches advocate for specific breathing cadences—such as inhaling for three steps, exhaling for two during running—the research suggests that the body’s natural inclination to synchronize breath with movement is usually sufficient. This built-in system helps to prevent muscle fatigue during long or intense exercise periods, reducing the need for complex patterns or strict rules.
What does all this mean for fitness enthusiasts in Thailand? First, it reinforces the wisdom that less is often more when it comes to breathing: there’s no need to overthink it. According to Anatolia Vick-Kregel, “We want people to exercise and enjoy it, not feel like they’re being suffocated.” This perspective is echoed by many Thai fitness coaches, who stress the importance of focusing on the joy of movement, whether in traditional Thai sports, outdoor group aerobics, or modern gym classes.
Thailand’s hot and humid climate adds extra relevance to these findings. Shallow or rapid breathing can contribute to heat discomfort and early fatigue, while proper use of the diaphragm may help athletes and fitness lovers maintain energy for longer. This is particularly pertinent in urban centers like Bangkok, where air quality can be poor and the demand for efficient oxygen exchange is even higher during outdoor activities (nytimes.com).
Historically, breathing has featured prominently in Thai wellness traditions. From pranayama influences in yoga to focused breath work in meditation retreats and even during the performance of classical Thai dance, mindful breath control is linked with both mental tranquility and peak physical ability. Today’s scientific validation of these techniques offers new reasons for Thais to value this age-old wisdom.
Looking forward, the global movement toward holistic exercise practices—combining fitness, mindfulness, and recovery—is likely to keep breathing at the core of sports science innovation. Wearable technology and smart health apps that monitor breathing patterns are becoming more sophisticated, and it is foreseeable that gyms and personal trainers in Thailand will begin to integrate personalized breathing coaching as part of their offerings. In academic settings, physical education curricula may start to include more structured instruction on breath awareness, supported by emerging scientific evidence.
For Thais eager to apply these insights right away, the best approach is simple: pay attention to your breath, but don’t let it distract from the pleasure of exercise. Try practicing diaphragmatic breathing during both workouts and rest periods; experiment with box breathing after strenuous activity to speed recovery; and be wary of adopting unproven fads that promise major performance breakthroughs. Most importantly, exercise regularly, listen to your body, and enjoy the process—your breath, as always, will do much of the work for you.
For further reading and practical tips on breathing for health and fitness, see the full report at nytimes.com.