Breathe Your Way to Better Cycling Performance
By Christopher Schwenker
Why It Matters More Than You Think: Changing the Way You Breathe Can Make You a Better Rider
When it comes to cycling, there are countless aspects we focus on—bike fit, nutrition, hydration, and even the number of fans in our indoor cycling setup. One critical factor that often goes unnoticed and is so automatic that we take it for granted is how we breathe.
Most cyclists don’t pay much attention to their breath. It’s something our body does naturally, right? After diving into the research, it’s apparent that breathing isn’t just an instinctive function. It’s a learned skill that can enhance cycling performance if done purposefully.
What if learning to control our breathing could boost endurance, improve energy efficiency, and speed up recovery? Wouldn’t that be worth exploring?
The Connection is Simple, but the Answer Isn’t What You Think
The connection between cycling intensity and breathing rate is simple: the harder you ride, the more you must breathe to supply your muscles with oxygen. When oxygen delivery can’t keep up with demand, the body shifts to its anaerobic system—a state any cyclist knows is short-lived and much shorter for some than others.
Delaying this tipping point can enhance efficiency and boost performance. Researchers from Colorado State University suggest that mastering nasal breathing could be the key to achieving this.
The Power of Nasal Breathing
You may be surprised to learn that how you breathe—specifically breathing through your nose—can significantly improve cycling performance. Recent studies have uncovered a link between nasal breathing and better respiratory efficiency during exercise.
In one 2018 study, runners who used nasal breathing had a 22% decrease in breath frequency while maintaining the same oxygen consumption levels. In other words, they could breathe less but still take in the same amount of oxygen.
The athletes’ respiratory rate and breaths per minute decreased while oxygen intake and carbon dioxide removal from the bloodstream increased. This means less energy spent on breathing and more energy available for the muscles.
The research suggests that nasal breathing helps slow down breathing rates, promote deeper breaths, and reduce the overall energy expenditure of respiration. In turn, this allows your body to use that saved energy elsewhere—like improving endurance and delaying fatigue.
Nasal Breathing is for Every Cyclist from Recreational to Elite
Nasal breathing isn’t just for elite athletes. Even recreational cyclists and amateur racers can benefit from this technique. A 2020 review confirmed that athletes of all levels can incorporate nasal breathing even during high-intensity efforts with practice.
Nasal breathing can help reduce exercise-induced bronchoconstriction and improve the efficiency of your ventilatory system. Essentially, focusing on your breathing makes your respiratory system work smarter, not harder.
Rhythmic Breathing: The Ultimate Cycling Technique
While nasal breathing is beneficial, it’s even more effective when paired with rhythmic breathing. A study from the University of Utah demonstrated that rhythmic breathing improved respiratory efficiency in runners by reducing the effort required from the ventilatory muscles. This, in turn, decreased their level of fatigue and improved the efficiency of oxygen transport and exchange.
Since cycling also involves a rhythmic motion, combining nasal breathing with the timing of your pedal stroke can work wonders for your breathing technique. Synchronizing your breathing with your pedal stroke can reduce stress on the respiratory system, lower ventilatory muscle fatigue, and enhance the efficiency of oxygen transport and exchange.
How to Practice Nose Breathing While Cycling
Combining nasal breathing with a rhythmic inhale-exhale pattern is an effective way to train your respiratory system. Here’s how.
Start by practicing nasal breathing at a comfortable pace. Inhale through your nose for three pedal strokes and exhale through your nose for six pedal strokes. Focus on deep, diaphragmatic breathing, keeping your chest and shoulders relaxed. As you become more comfortable, try adjusting the number of pedal strokes you inhale and exhale for, depending on your riding intensity.
At first, it might feel difficult to ignore the urge to breathe faster, but with consistent practice, your heart rate will steadily decrease as your breathing becomes more efficient.
With consistent practice and training, your body will adapt, optimizing CO2 levels and improving your ability to nose breathe effortlessly across a range of intensities. Over time, it will become second nature. The key is patience and consistency.
Make Your Pedal Stroke Work for Your Breathing
Another way to make nasal breathing more intuitive is by syncing it with your pedal stroke. For example, you can inhale through your nose as you push down on each pedal, taking two inhales per rotation. Then, exhale three times during the following one-and-a-half rotations.
The technique creates a rhythm that matches your body’s natural movement, making breathing more automatic. With practice, this synchronized breathing will reduce stress on your respiratory system over time, allowing you to ride longer and faster with less effort.
Do Breathing Strips Actually Work?
Some athletes use nasal dilation devices, like breathing strips, to help with airflow restriction. These devices can increase ventilation volume and improve nasal breathing efficiency, especially during intense efforts.
Research from Colorado State University suggests that these devices can enhance performance by reducing resistance to nasal airflow, allowing athletes to maintain effective nasal breathing even during submaximal exercise.
Why Training Your Breathing is Worth the Effort
Adapting to nasal breathing takes time and dedication, but the benefits are worth the time and effort. Cycling is about pushing your limits and using every aspect of training to achieve your goals, whether it’s through training, nutrition, or recovery. Breathing is no different.
By mastering the art of nasal breathing, you can improve oxygen efficiency, reduce fatigue, and ultimately become a more efficient cyclist. Ad breathing to your list of skills to train, and you might just find that it’s the secret hack to unlocking your full potential on the bike.
About the Author
After over twenty years as director of his private physical therapy practice, Chris stepped away to pursue his passion for virtual cycling and writing. He founded TheZommunique.com, the leading source of independent cycling esports journalism, is a frequent contributor to Cycling Weekly, Cycling News, and road.cc, and co-hosts The Virtual Velo Podcast. He cycled 3,900 miles across the US in 2022 to support his virtual cycling non-profit, The DIRT Dad Fund.