How to Breathe Properly — A Step-by-Step Guide for Athletes in Vermont

Oxygen is the most vital need of the human body — more essential than water, food, or any other nutrient. Without oxygen, the human body survives roughly three minutes. Without water, about three days. Without food, closer to three weeks. This is known as the rule of threes, and it puts oxygen's importance in sharp perspective.

Given that reality, it's surprising how little attention most people give to how they breathe, and how to breathe properly — not just whether they breathe.

The body takes somewhere between 18,000 and 28,000 breaths per day. Breathing happens automatically through a built-in reflex, but it can also be controlled voluntarily — to hold a breath, take in a scent, or speak and sing. The question isn't whether breathing happens. The question is whether it's happening well.

Why Learning How to Breathe Properly Matters

Like most physical skills, breathing exists on a spectrum. There's a way to do it, a better way, and a worse way. Most people drift toward the worse way over time — not out of carelessness, but because modern posture, stress, and sedentary habits quietly reshape breathing patterns without anyone noticing.

The good news: breathing is a trainable skill. And for outdoor athletes, skiers, snowboarders, and trail runners, improving breathing mechanics can have a direct impact on performance, recovery, and nervous system regulation.

Nose Breathing vs. Mouth Breathing

Breathing is designed to happen through the nose — both on the inhale and the exhale. The nose serves multiple functions that the mouth simply cannot replicate:

• Filter: nasal passages capture particles and prevent them from entering the lungs

• Humidifier: the nose adds moisture to incoming air

• Thermostat: air is warmed before it reaches the lungs

• Control valve: the smaller nasal passage regulates airflow volume

• Alarm system: the sense of smell provides early warning of smoke, gas, or other environmental hazards

The mouth is capable of breathing, but it was designed for eating — not airflow management. Mouth breathing bypasses the filtration system, delivers dry and unwarmed air, and causes a larger release of CO2 on the exhale. Over time, chronic mouth breathing increases CO2 sensitivity and disrupts the body's ability to regulate breathing efficiently — even during exercise.

A useful rule of thumb: noses are made for breathing, mouths are made for eating.

Even during hard efforts — a long ski run, a trail race climb, a heavy training session — nasal breathing remains the preferred approach. It helps regulate CO2 removal and keeps the nervous system in a more balanced state.

The Role of the Diaphragm

Nose breathing and diaphragmatic breathing go hand in hand. The diaphragm is the primary breathing muscle, lining the bottom of the rib cage and separating the heart and lungs above from the abdominal organs below.

When the diaphragm contracts on the inhale, it moves downward and creates negative pressure in the lungs, pulling air in. On the exhale, it relaxes upward and assists in pushing air out. Proper diaphragmatic breathing causes the belly to rise on the inhale and fall on the exhale — a pattern visible in sleeping infants, who breathe instinctively and without restriction.

Diaphragmatic breathing also has a direct calming effect on the nervous system. It activates the parasympathetic response — the body's rest-and-recovery mode — which is why slow, belly-focused breathing is one of the most accessible and effective tools for managing stress and improving recovery.

A Step-by-Step Breathing Practice

The following sequence is a practical way to build awareness and improve breathing mechanics. It can be done as a standalone practice, before training, or as part of a cool-down or stretching routine.

Step 1 — Find the Baseline

Lie on the back with knees slightly bent. Place one hand on the chest and one on the belly. Breathe in and out through the nose and observe which hand moves more. The goal is for the belly to rise on the inhale and fall on the exhale — with minimal chest movement. Take 5–10 long, slow breaths here. Notice the calming effect.

Step 2 — Add Lateral Rib Expansion

Once belly breathing feels natural, make light fists and place the knuckles against the sides of the rib cage. After the belly rises on the inhale, focus on expanding the rib cage outward into the fists. Work on sequencing the two movements: belly first, then lateral ribs. Spend 3–5 breaths here.

Step 3 — Add Sternal Lift

Place one hand on the sternum. Inhale through the nose, let the belly rise, expand laterally into the rib cage, and then lift the sternum upward toward the chin. The sequence is: belly → lateral ribs → sternum. Spend 3–5 breaths building this pattern.

Step 4 — Complete 360-Degree Breath

With arms relaxed at the sides, take a full inhale through the nose — belly rises, ribs expand laterally, sternum lifts, and the back of the rib cage presses gently into the ground. This 360-degree expansion represents a full breath volume. It may take practice to feel the posterior rib cage, but the intention alone begins to develop the pattern. Spend 3–5 breaths here.

After completing this sequence, most athletes notice two things: their breath volume has significantly increased, and their nervous system has calmed.

Making Full Breathing Transferable

The full breath volume achieved lying down becomes a reference point. The goal is to access at least 90% of that breath volume in any position — seated at a desk, mid-squat, in a push-up, during a hamstring stretch, or on a chairlift.

If a position makes it difficult to breathe fully, that's useful information. It often signals a movement compensation — the body is restricting breathing to maintain posture or manage load. Improving breathing mechanics in challenging positions is itself a form of athletic development.

Try the full breath sequence during:

• Desk work or seated posture

• Stretching and mobility work

• Warm-up before training or a ski day

• Cool-down and recovery sessions

• Any high-stress moment that calls for a reset

Breathing as a Daily Performance Tool

The body takes thousands of breaths every day regardless. But the quality of those breaths determines how well the nervous system regulates, how efficiently oxygen is delivered to working muscles, and how effectively the body recovers between efforts.

For athletes in Williston, VT and across northern Vermont who ski, snowboard, hike, or train consistently, breathing mechanics are worth developing with the same intentionality as strength or mobility. The breath is always available — it costs nothing and requires no equipment. It's just a matter of learning how to use it well.

To explore how breathing fits into a broader performance or recovery plan, the physical therapy team at Snow Beast Performance offers individualized assessments through their physical therapy services in Williston, VT.

FAQ: How to Breathe Properly for Athletic Performance

Why is nose breathing better than mouth breathing during exercise? Nose breathing filters, humidifies, and warms incoming air in ways mouth breathing cannot. It also helps regulate CO2 release, which keeps breathing rate more controlled and efficient — even during hard efforts. For most athletes, transitioning to consistent nasal breathing during training leads to better regulation and improved endurance over time.

What is diaphragmatic breathing and why does it matter? Diaphragmatic breathing uses the diaphragm — the primary breathing muscle — rather than the chest and shoulders. It produces a belly rise on the inhale and supports full lung expansion. It also activates the parasympathetic nervous system, helping the body shift into rest-and-recovery mode, which matters for athletes managing training load and stress.

How can breathing mechanics affect athletic performance? Inefficient breathing patterns limit oxygen delivery, increase perceived effort, and keep the nervous system in a more activated state. Athletes who improve their breathing mechanics often notice better endurance, faster recovery between efforts, and reduced performance anxiety during competition or difficult terrain.

What does it mean to have 90% breath volume in any position? A full breath volume — achieved lying down with ideal mechanics — serves as the reference point. The goal is to access 90% of that volume in any position or activity. If a position significantly reduces breath volume, it typically signals a movement compensation that limits both breathing and performance.

How often should breathing exercises be practiced? Daily practice produces the most noticeable results. Even 5–10 minutes of intentional breathing work — lying down before bed, during a warm-up, or mid-stretch — is enough to begin rewiring breathing patterns. Consistency matters more than duration.

Written by Stephen Burkert, DPT — Snow Beast Performance, Williston, VT