Dr. Zanis Coach Paige Our Approach Online Coaching Courses Blog apply for coaching services Login

Adopting different breathing strategies for different exercise intensities

Fall is finally here and it is reminding me of how much things change as we make the transition into this next season. The leaves are changing colors, kids are back in school, the sun is rising later in the day and setting earlier at night. Most of us are wearing warmer clothes and putting our summer clothes to the back of the closet or bottom of the drawer. 

All these actions and behaviors are a result of shifting and adapting to a new or different environment. This is a concept that Dr. Matt and I talk at lengths about when it comes to movement education. But how often do you learn about how to change, shift or adapt your breathing pattern to the task at hand?

Just like a car that needs to shift gears based on the speed it is driving we can change our breathing cadence to accommodate the intensity we are working at.


G1: Low aerobic zone, nasal inhale and nasal exhale

G2: High Aerobic zone, power audible nasal inhale and nasal exhale

G3/G4: Anaerobic Threshold (transition) power nasal inhale, power nasal exhale or mouth exhale

G5: high Anerobic (all out max effort) mouth in, mouth out

Breathing Gears in practice

While the above video shows you how to modify your breathing based on your heart rate and level of intensity to enhance performance, what people often overlook is how to use their breath for system regulation. 

in the last 6 years I have taught many of my clients how to manage their minds and bodies with different breath protocols. 

click the button below to learn a few techniques for stress reduction, increased focus or how to manage feelings of overwhelm.


50% Complete

Two Step

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.