In training, breathing can make the difference between hitting a wall and pushing through with power. Fitness coach Eugene Pallisco explains that proper breathing is one of the most overlooked tools for improving strength, endurance, and recovery. When used correctly, it pushes you to move with more agility and strength.
Breathing and Strength
The way you breathe during resistance training directly impacts both stability and power output. Proper technique goes beyond simply taking in air; it creates intra-abdominal pressure, which acts like an internal weight belt. This pressure braces the core and protects the spine, giving the body a stronger foundation for heavy lifts such as squats, deadlifts, and presses.
Without this bracing, the spine is more vulnerable to strain, and power leaks through weak posture or instability. Controlled breathing not only keeps movements safer but also allows athletes to generate more force. Inhaling deeply before the lowering phase fills the lungs and sets the brace, while a steady, controlled exhale during the lift helps maintain rhythm and focus. Over time, mastering this breathing pattern improves coordination between the breath and the body, making every rep more efficient and powerful.
Breathing and Endurance
Endurance depends heavily on oxygen efficiency. Shallow chest breathing limits oxygen intake, while diaphragmatic breathing expands lung capacity and improves oxygen delivery to the muscles. Better oxygenation means less fatigue, improved stamina, and a steadier pace during activities like running, cycling, or rowing. Training the breath helps maintain form and energy even as intensity climbs.
Breathing and Recovery
Recovery begins the moment a workout ends, and proper breathing accelerates recovery.
Shifting from fast, shallow breaths to slow, deep breathing signals the body to leave its fight-or-flight mode and enter rest-and-digest mode, where repair can take place. This deliberate shift lowers heart rate, reduces cortisol, and helps regulate blood pressure, giving the nervous system a clear message that it’s time to restore balance.
Some popular intentional breathing exercises are box breathing, diaphragmatic breathing, or even just making your exhale a bit longer. Athletes do them during cool-downs to help their blood flow better, deliver more oxygen to fatigued muscles, and speed up the removal of waste products like lactic acid.
The result is less soreness, improved recovery, and better readiness for the next session. Treating the breath as part of the recovery process transforms it from something automatic into a tool for long-term progress.
How to Train Your Breathing
Breathing can be practiced just like any other skill. Simple drills such as belly breathing while lying down, paced inhaling and exhaling during warmups, or nasal breathing on easy runs build awareness and control. Over time, these habits carry into more intense workouts, creating a foundation of stability, endurance, and resilience.
The Bottom Line
Proper breathing is the ultimate performance enhancer. As Eugene Pallisco says, it’s a skill that transforms training by unlocking more strength, extending endurance, and speeding recovery. Paying attention to the breath turns something automatic into a powerful tool for progress.
About Eugene Pallisco
Eugene Pallisco is a certified personal trainer and fitness entrepreneur based in Dallas, Texas. Known for his personalized, holistic approach, Pallisco helps individuals unlock their full potential through tailored fitness programs that align with their lifestyle, mindset, and goals.
