Unlocking Better Health and Performance by Breathing BetterBreathing may seem automatic — but how you breathe can dramatically influence your health, wellness, and athletic performance. At Prime Performance, we combine several breathing optimization approaches to help people breathe better at rest, during training, and in competition. As an Advanced Instructor, the Oxygen Advantage® method is one of several approaches that we teach. We also strive to be as objective as possible, so we utilize capnography to directly measure End Tidal CO₂ (ETCO₂) and are a Breathe Your Truth certified coach. We teach science-based breathing strategies — like nasal breathing, controlled breath holds (intermittent hypoxic training), proper breathing mechanics, respiratory strength, power and performance training — that help you breathe more efficiently, calm the nervous system, and enhance physical performance.
Here’s how our approach supports your body and mind — with evidence from peer reviewed research to back it up:
15 Proven Benefits of Improving How You Breathe
Breathing Efficiency
Less Breathlessness During Exercise
Slower, nasal breathing reduces over-breathing and helps control respiratory drive, making physical activity feel more manageable at the same workload.
More Efficient Oxygen Delivery
Breathing through the nose increases nitric oxide availability, supporting airway dilation, blood flow, and oxygen transport to working tissues. Nasal breathing has been shown to improve how efficiently the respiratory system manages air exchange, especially under exercise conditions.
Improved Ventilatory Efficiency
At submaximal intensities, nasal breathing lowers total ventilation relative to metabolic demand, allowing the body to do more work with less air moved.
Increased Carbon Dioxide Tolerance
Breath-hold and reduced-breathing practices improve tolerance to CO₂, a key regulator of breathing control and oxygen release at the cellular level.
Stronger Breathing Muscles
Targeted respiratory muscle training strengthens the diaphragm and accessory muscles, improving breathing economy and resistance to fatigue. A meta-analysis found that inspiratory muscle training significantly improves respiratory pressures and sport performance outcomes.
“He lives most life whoever breathes most air.”
— Elizabeth Barrett Browning
Performance & Recovery
Enhanced Aerobic Economy
Efficient breathing patterns reduce wasted energy, supporting better pacing and sustainability during endurance activities.
Improved Endurance Capacity
Breathing adaptations support higher sustainable workloads by delaying ventilatory fatigue and improving oxygen utilization over time. Breath-hold training yields adaptations that support both aerobic capacity and performance markers.
Slower Fatigue Accumulation
Better regulation of oxygen and carbon dioxide helps muscles maintain output longer with lower perceived exertion.
Improved Gas Exchange
Nasal breathing is associated with higher end-tidal CO₂ and more stable breathing rhythms, markers of efficient gas exchange.
Faster Post-Exercise Recovery
Slow, nasal breathing after exercise supports quicker heart-rate recovery and more efficient metabolic clearance.
“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”
— Thich Nhat Hanh
Recovery, Regulation & Movement
Better Muscle Recovery
Research shows nasal breathing may enhance post-exercise muscle recovery compared to mouth breathing, even when peak performance is similar.
Improved Stress Regulation
Controlled breathing stimulates parasympathetic activity, reducing physiological stress and improving emotional regulation.
Sharper Focus Under Pressure
Breath control enhances attentional control and mental clarity during competition, training, or high-stress environments.
Improved Sleep Quality
Nasal and reduced-volume breathing support calmer nighttime respiration, which may improve sleep efficiency and reduce nighttime arousal.
Better Posture and Movement Efficiency
Efficient diaphragmatic breathing supports trunk stability, rib cage mechanics, and coordination between breathing and movement.
“When the breath is still, so is the mind still.”
— Hatha Yoga Pradipika