As a lifelong asthmatic, I’ve always had to work on my breathing—mostly with medications that helped sometimes, but not always.
Asthma has unquestionably limited my ability to reach my peak performance on the bike.
Lately, I’ve been exploring new approaches that are gaining traction: breath restriction tools like the Powerbreathe and breath-hold training techniques.
Both are showing promise in enhancing respiratory function and athletic performance.
Here’s what I’ve learned so far.
What Is Inspiratory Muscle Training (IMT)?
How It Works:
The Powerbreathe device – and others – strengthens the muscles you use to breathe in, primarily the diaphragm and intercostals, by adding resistance to your inhalation.
Think of it like weight training, but for your lungs.
I recently started using the Powerbreathe Plus (medium resistance) after previously experimenting with the BreatheRight bag.
The Powerbreathe is smaller, more compact, and offers a consistent training stimulus.
Key Benefits of IMT:
- Stronger Breathing Muscles: Regular use improves the strength and endurance of your respiratory muscles.
- Less Breathlessness: Stronger inspiratory muscles can reduce the sensation of breathlessness during rides or runs.
- Better Exercise Performance: Improved breathing efficiency can lead to better endurance and aerobic output.
- Support for Respiratory Conditions: IMT has shown benefits for people with asthma, COPD, and even heart failure.
Since I regularly get lung function tests through my asthma and allergy clinic, I’ll be able to track whether there’s a measurable difference.
What the Research Says:
Research shows that IMT with tools like Powerbreathe can:
- Delay respiratory muscle fatigue
- Reduce the respiratory muscle metabolic response (which limits performance under stress)
- Lower blood lactate during intense exercise
Breath-Hold Training and CO₂ Tolerance
How It Works:
Breath-hold training means practicing voluntary breath holds to adapt to higher levels of carbon dioxide (CO₂) and lower oxygen (O₂).
These changes can trigger powerful adaptations in how the body and brain respond to stress and oxygen demand.
I typically do my breath-hold practice during long walks with my dog—it’s an easy way to stay consistent.
Key Benefits of Breath-Hold Training:
- Higher CO₂ Tolerance: Helps delay the urge to breathe and extends breath-hold duration.
- Improved Oxygen Efficiency: Trains your body to make better use of available oxygen, which is useful in endurance sports.
- Better Stress Response: Improved CO₂ tolerance can help regulate breathing during stress, reducing anxiety and sharpening focus.
Research Highlights:
Breath-hold training has been linked to:
- Improved aerobic and anaerobic capacity
- Increased hemoglobin and EPO production
- Greater cardiovascular and mental resilience
These adaptations can translate into better endurance, better focus, and greater mental control under pressure.
How to Use These Methods
For Athletes:
- Start IMT: Use a device like Powerbreathe daily or several times a week to build respiratory strength.
- Practice Breath Holds: Begin with short breath-hold sessions and gradually build up as your CO₂ tolerance improves.
- Track Your Progress: Use metrics like breath-hold duration, perceived effort, or heart rate to assess improvement.
For Everyday Health:
- Manage Stress: Breath-hold training can be a great mindfulness and anxiety-reduction tool.
- Support Your Lungs: If you have asthma or another respiratory condition, these methods may complement your existing care (but consult your physician).
Breath Tools Can Bring Benefits
Adding breath restriction tools and breath-hold training to your routine can bring real benefits to your breathing, fitness, and even your mental well-being.
But a word of caution:
Take it slow, especially when holding your breath after an exhale.
You might feel light-headed or dizzy.
Likewise, using the Powerbreathe too aggressively or too quickly can lead to hyperventilation.
Always listen to your body and progress gradually.
For those of us managing asthma or other limitations, tools like these offer a new pathway to improvement—on the bike, on the trail, and in daily life.
Three Things to Know About Breath Training
1. Strengthening Your Breathing Muscles Can Improve Performance
Using tools like the Powerbreathe for Inspiratory Muscle Training (IMT) can enhance respiratory muscle strength, reduce breathlessness, and improve endurance—especially beneficial for athletes with asthma or other respiratory limitations.
2. Breath-Hold Training Builds CO₂ Tolerance and Mental Resilience
Practicing breath holds can train your body to better tolerate high CO₂ levels and low oxygen, leading to improved oxygen efficiency, better aerobic performance, and enhanced stress response in both sport and life.
3. These Techniques Are Practical Tools for Both Athletes and Everyday Health
Incorporating breath restriction tools and breath control practices into your routine can benefit not just endurance performance but also respiratory health and mental clarity—if approached safely and consistently.
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Paul Warloski is a:
- USA Cycling Level 1 Advanced Certified Coach
- RRCA Running Coach
- Training Peaks Level 2 Coach
- RYT-200 Yoga Instructor
- Certified Personal Trainer
