When you’re starting a new exercise routine—especially as someone living with obesity—fatigue can hit hard and fast. Sometimes, it’s not just the muscles getting tired; it’s also how you’re breathing (or not breathing!) during movement that plays a big role.
Here’s the good news: you can train your breath just like you train your body.
And when you do, exercise gets easier, more efficient, and less exhausting.
In this post, we’ll break down simple, beginner-friendly breathing techniques that help you move with more ease, get better results, and reduce that out-of-breath feeling that can be discouraging early on.
Why Breathing Matters More Than You Think
Breathing seems automatic—and it is—but when you’re exercising, how you breathe matters. Here’s why:
- It powers your muscles. Oxygen is fuel. Better breathing means more energy during movement.
- It keeps your heart rate steady. Controlled breathing can prevent spikes in heart rate and blood pressure.
- It reduces stress. Focused breathing helps calm your nervous system and reduce anxiety, especially during new or challenging workouts.
- It prevents fatigue. Shallow, rapid breathing tires you out. Deep, steady breaths help you last longer and recover faster.
So if you find yourself winded after just a few minutes, improving your breathing might be the hidden fix you need.
Common Beginner Mistakes (And Easy Fixes)
Let’s address a few common breathing mistakes that many beginners make—without even realizing it:
| Mistake | Fix |
|---|---|
| Holding your breath during movement | Exhale during effort—don’t forget to breathe out! |
| Shallow chest breathing | Use your belly—breathe deep into your diaphragm |
| Breathing too fast or irregularly | Slow it down—match your breath to your movement rhythm |
| Inhaling through the mouth only | Try inhaling through the nose and exhaling through the mouth |
Simple Breathing Techniques for Exercise
1. Belly (Diaphragmatic) Breathing
This is the foundation. Practice it daily—even when you’re not working out.
How to do it:
- Sit or lie down with one hand on your belly and one on your chest.
- Inhale slowly through your nose. Let your belly expand (your chest should stay mostly still).
- Exhale through your mouth, slowly and completely, letting your belly fall.
- Repeat for 5–10 breaths.
Why it helps: This type of breathing sends more oxygen to your muscles and calms your nervous system. It’s especially helpful if you feel anxious or short of breath.
2. Breathing with Movement
Think of your breath as a rhythm that matches your workout.
The rule of thumb:
- Exhale on the effort.
For example:- During a squat: Inhale as you lower, exhale as you stand.
- During wall push-ups: Inhale as you lower toward the wall, exhale as you push back.
This method helps you engage your core and stay steady.
3. Box Breathing (Great for Recovery & Focus)
Use this technique before or after workouts—or anytime you feel overwhelmed.
How to do it:
- Inhale for a count of 4
- Hold for 4
- Exhale for 4
- Hold for 4
- Repeat for 4–6 rounds
Why it helps: This improves mental focus, lowers heart rate, and reduces workout-related stress. It’s also great if you feel lightheaded or panicky during new movements.
4. Talk Test for Cardio
When walking, dancing, or doing low-impact cardio, use this simple check:
Can you talk while moving?
- If yes: You’re breathing well and pacing yourself.
- If no (you’re gasping or can’t speak a full sentence): Slow down and focus on deeper, more even breathing.
Breathing Tips for Larger Bodies
- Open up your posture. Sit or stand tall to give your lungs more room to expand. Avoid slouching or collapsing forward.
- Try workouts that support breathing naturally. Water aerobics, walking, and yoga are gentle on joints and allow for natural breathing flow.
- Use props. A sturdy chair or wall can help you balance and stay upright as you learn to breathe more efficiently during movement.
Final Thoughts: Your Breath Is a Built-In Superpower
You don’t need any equipment to master your breath—it’s free, always with you, and incredibly powerful.
Breathing right won’t just help you during exercise—it’ll help you feel more in control, more energized, and more confident in your body. So the next time you move, don’t forget to breathe on purpose.
It might be the small change that makes your workout feel a whole lot easier.
