Breathing and Endurance

Most people breathe in and out with every step they take. But with breathing practice, you can try a rhythm like the 3-3-3 method: inhale for three steps, hold your breath for three steps, and exhale for three steps. Some even use 4-4-4 or 5-5-5 patterns. Breathing this way allows far more oxygen to enter your body compared to normal breathing, so you don’t feel short of breath. That heavy breathing is simply your body signaling that oxygen is running low.

When you’re running, climbing a steep hill, or pushing yourself in sports, gasping for air is your body’s natural way of replenishing oxygen. But if you find yourself out of breath even while walking on flat ground, that’s an important sign. Learning proper breathing techniques is essential. Once you master them, even during intense workouts or uphill climbs, you’ll find yourself breathing steadily instead of struggling for air.