A new wave of fitness advice suggests that how you breathe could be key to unlocking better exercise performance, but experts say results are more nuanced than social media trends might have you believe. Recent research and commentary highlighted by the New York Times indicate that while deliberate breathing methods, like belly breathing, can provide marginal benefits for athletes and casual exercisers, most people’s natural breathing patterns suffice for the majority of workouts—so long as they avoid shallow breaths.
The significance of breathing techniques often comes into sharp focus during Thailand’s ever-expanding fitness boom, with HIIT studios in Bangkok and community fun runs up and down the country inspiring both beginners and seasoned athletes to seek every possible edge. Yet, for many, the barrage of advice online—whether focusing on nasal breathing, special cadence patterns, or yoga-inspired postures—quickly complicates something as elemental as taking a breath.
According to the latest evidence, our bodies are innately equipped to regulate breathing to match exercise demand. As a team doctor and professor at a leading American university explained, as workouts intensify, the human body naturally increases breathing rate to meet oxygen needs and expel carbon dioxide. “Your body should more or less increase or decrease your breathing in relation to your effort and need,” noted the professor, echoing findings from mainstream exercise physiology research (NY Times).
However, not all breathing techniques are created equal. Diaphragmatic breathing—sometimes called belly breathing—can slightly enhance performance during aerobic or high-intensity anaerobic workouts. Practicing this method, particularly through exercises like “crocodile breathing” (lying face down and focusing on inflating the abdomen and sides with each breath), helps many people more effectively fill their lungs, improve oxygen delivery, and support cardiovascular health. According to the director of a renowned university sports performance center, deep, controlled breaths can lead to a modest 3–5% improvement in workout output, and even reduce blood pressure and lower resting heart rate—important considerations for Thailand’s growing population living with chronic noncommunicable diseases.
What about the surge of interest in nasal breathing? For the general public, the evidence remains thin. Breathing through the nose can help people with asthma by humidifying and warming air, but researchers stress that forcing nasal breathing during intense activity can be more hindrance than help, provoking “air hunger” and breathlessness. As the senior assistant director of health and well-being at another leading university observed, nose-only breathing becomes impractical for most people during sprints, HIIT sessions, or heavy resistance work.
Once a workout is over, changing your breathing rhythm could offer real recuperative benefits. Practices such as box breathing—inhaling for four seconds, holding, exhaling for four seconds, then holding again—are popular among athletes and even meditation instructors in Thailand’s flourishing wellness retreats. Similarly, lengthening your exhales can help slow heart rate and signal the body to relax.
Despite all the options, experts caution against overcomplicating things, especially for beginners or those returning to exercise after a long break. “We want people to exercise and enjoy it, not feel like they’re being suffocated,” said a fitness expert interviewed for the New York Times.
For Thai readers, these insights carry added weight. As more Thais adopt running, cycling, and aerobics, knowing when advanced breathing techniques might help—as opposed to simply listening to one’s body—becomes a matter of both safety and enjoyment. A recent example comes from national aerobic dance programs endorsed by the Ministry of Public Health, which incorporate cues for proper breath control to minimize dizziness and muscle fatigue among older adults (Thai Health Promotion Foundation).
Historically, some of these techniques echo ancient Thai and Southeast Asian traditions of pranayama and meditative breathing, still practiced in temples and wellness resorts from Chiang Mai to Phuket. Yet, modern exercise settings require balancing traditional wisdom with scientific evidence—a dance familiar to many Thais navigating between cultural heritage and contemporary lifestyles.
Looking forward, the field of exercise science is poised to further refine recommendations for breathing during physical activity. With wearable technology able to monitor breath rates more precisely, tailored advice may become available within fitness apps or through smartwatches—tools already popular among urban Thai fitness communities.
For now, the practical message is straightforward: Focus on avoiding short, shallow breaths during workouts; try belly breathing for cardio sessions or when you want to push that little bit harder; and use slow, deliberate breathing to support post-exercise recovery. Most importantly, enjoy the movements themselves—worrying less about every inhale or exhale.
Readers interested in optimizing their breathing for exercise might consider following guided tutorials from Thai sports science programs, or taking part in local yoga or Qi Gong classes, which neatly blend cultural familiarity with modern health goals. If you have health issues such as asthma, consult a healthcare professional at a certified clinic to tailor your breathing approach safely.
For further information, explore the resources linked below and stay tuned for updates as the intersection of traditional Thai wellbeing practices and modern sport science continues to evolve.