Breathing Exercises To Increase VO2 Max

In this article, we will take a close look at different breathing techniques such as diaphragmatic, pursed-lip, box, and alternate nostril breathing. We will explore their potential impact on VO2 max, a measure of the maximum amount of oxygen your body can use during exercise. The article also provides step-by-step guides on how to perform each breathing technique.

Author - Jakub Gwiazdecki

Fifth year medical student at the Medical Faculty of Comenius University in Bratislava.

Jakub used MediSearch to find sources for this blog.

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Breathing exercises to increase VO2 max

The use of breathing exercises to increase VO2 max is an ongoing topic in medicine. Certain techniques can enhance breathing volume and blood oxygen saturation, which are crucial for increasing VO2 max.

However, to effectively increase the VO2 max with breathing exercises, you have to combine it with other methods, especially exercise.

However, it is important to note that there aren't many scientific studies specifically addressing the use of breathing techniques for increasing VO2 max.

Diaphragmatic Breathing and VO2 Max

Diaphragmatic breathing is also called belly breathing. This specific breathing technique can be used as an exercise.

The aim of diaphragmatic breathing is the strengthening of the diaphragm, a muscle is below the lungs, marking the border between the thorax and the abdomen.

Diaphragmatic breathing can potentially help improve VO2 max in several ways.

Firstly, diaphragmatic breathing increases ventilation effectiveness. It increases the amount of oxygen available [1, 2].

Secondly, diaphragmatic breathing leads to a reduction of oxygen the body uses for breathing. Owing to this, more oxygen is available to other muscles [3].

However, it's important to remember that other factors also play a key role in VO2 max improvement. Adapting only the diaphragmatic breathing will not be sufficient for a significant increase in VO2 max.

How to Perform Diaphragmatic Breathing

It is easy to practice diaphragmatic breathing. Some people breathe with their diaphragm on their own. Particularly men tend to use the diphragm naturally.

To breathe effectively with your diaphragm, follow these steps:

Sit or lie down and relax. Pay special attention to your shoulders. They should not be tense.
Place one of your hands on the chest and the other on the abdomen.
Inhale and try to raise your belly while the air is filling your lungs. The chest should not move at all.
Breathe out. Try to do it through pursed lips [4].

Pursed-Lip Breathing and VO2 Max

Pursed-lip breathing is another exercise that can help increase your VO2 max.

This exercise is focused on improving lung ventilation. It allows for more efficient airflow and oxygenation and can also relieve shortness of breath [5].

Pursed-lip breathing shows great effectiveness in breathing training. This technique allows to reduce the amount of breaths and increase the volume used causally [6].

Also, pursed-lips exercise increases the oxygen saturation in the blood [7]. A higher saturation means more oxygen is available, thus VO2 max can potentially increase.

However, there are no scientific studies proving that pursed-lip breathing actually increases VO2 max.

How to Perform Pursed-Lip Breathing

To exercise pursed-lip breathing, you need to do the following:

Sit or lie down with a straight back. Relax your body, especially your shoulders.
Inhale through your nose. Try to do it with your abdomen. It is the same as in the diaphragm technique.
To exhale, put your lips in the form you would use to blow out a candle. Now, slowly and steadily exhale the air [5].

Box Breathing

Box breathing is also known as square breathing. This exercise is based on slow and deep breaths. It allows for better breathing and is an antistress measure [8]. Due to its multiple benefits, it is used in sports, the military, and medicine [9, 8].

To perform box breathing, follow these steps:

Inhale slowly and deeply. While you inhale count to four.
Hold your breath and count to four again.
Exhale. Also here, count to four while slowly exhaling.
After exhalation, hold your breath and count to four.
Repeat this process in a loop.

Alternate Nostril Breathing

Alternate nostril breathing is a breathing control practice often done during yoga or meditation. [10].

This breathing technique has two variations. One is named anulom vilom and the second nadi shodhana.

In anulom vilom one nostril is used for inhalation and the other for exhalation. Nadi shodhana is based on the same principle. However, it involves a hold after the inhalation [10].

How to Perform Alternate Nostril Breathing

To perform alternate nostril breathing, follow the instructions.

Sit in a comfortable position.
Close one nostril with your thumb.
Inhale slowly through the open nostril.
Close the opposite nostril with your ring finger and exhale through the open nostril.
Now, change the nostrils. Use the inhaling nostril for exhalation and the exhaling nostril to inhale.
Repeat this cycle in a loop.