Breathwork might sound simple, even obvious. But when you start to understand how to use your breath—consciously, deliberately—it becomes something else entirely: a way to calm the nervous system, sharpen focus, and accelerate recovery. Whether it’s box breathing to settle pre-race nerves, extended exhales to wind down after a tough ride, or belly breathing to soothe the aftermath of a crash, breathwork is a quiet superpower more and more riders (including the pros) are turning to. And the best part? You can start using it right now, wherever you are, with nothing more than a few moments of stillness and your own lungs.
Ancient roots of breathwork
Breathwork—the simple act of paying attention to and intentionally shaping the breath—has been part of human culture for thousands of years. Long before modern science began exploring its effects, ancient traditions were already placing the breath at the centre of physical, mental, and spiritual health. In the yogic tradition of India, for example, pranayama (which roughly translates to “breath control,” “extension of breath,” or “extension of life force”) is considered one of the foundational limbs of practice, used to direct energy, focus the mind, and prepare the body for meditation. In Chinese medicine and martial arts, breathing is used to balance internal energy and support overall vitality.
Across these traditions, there’s a shared understanding that the breath isn’t just a mechanical function—it’s a powerful connector between body and mind, and a tool we can use to regulate our inner state. Whether for healing, grounding, or sharpening awareness, breathwork has long been seen as a way to restore harmony and resilience, both physically and emotionally.
The science behind the breath
While breathwork has deep roots in ancient traditions like yoga and meditation, modern science is finally catching up to what those early practitioners seemed to know intuitively: the way we breathe has a powerful effect on our bodies and minds. Over the past few decades, researchers have uncovered how different breathing patterns can influence the autonomic nervous system—the part of our physiology that handles things like heart rate, digestion, and stress response, often without us even realising it.
Slow, steady breathing, especially when we focus on longer exhales, can activate the parasympathetic nervous system, our body’s “rest and recover” mode. This helps us calm down, lower stress hormones like cortisol, and even improve our heart rate variability, a key indicator of recovery and resilience. On the other hand, faster or shallower breathing tends to activate the sympathetic nervous system, which prepares us for quick action—applicable in certain athletic contexts, but exhausting if left unchecked.
More broadly, consistent breathwork practice has been linked to real, measurable benefits: lower blood pressure, stronger immune function, improved sleep, sharper mental focus. For athletes, that translates not just to better performance, but also to more sustainable training and healthier recovery. And perhaps just as important, these practices give us a way to stay calm and centred through the inevitable highs and lows of sport and life.
Breathwork techniques for cyclists
Box breathing for pre-race anxiety
Box breathing, also known as square breathing, involves inhaling, holding, exhaling, and holding the breath again, each for an equal count (typically four seconds). This technique helps calm the mind, reduce anxiety, and enhance focus.
Extended exhale techniques for recovery
Focusing on longer exhales can activate the body’s relaxation response, aiding in recovery after intense rides. One such technique is the 4-7-8 breathing pattern, which involves inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. This method has been associated with reduced stress and improved heart rate variability, a marker of recovery.
Diaphragmatic breathing for stress
Also known as belly breathing, diaphragmatic breathing involves deep inhalations that expand the abdomen rather than the chest. This technique promotes relaxation and can be particularly helpful in managing post-crash stress or general anxiety.
To practice diaphragmatic (or belly) breathing, sit or lie down comfortably with one hand on your chest and the other on your belly. Inhale through your nose, letting your belly rise, then exhale slowly through your mouth, feeling it fall—continue for a few minutes, keeping your attention on the movement of your breath.
Integrating breathwork into your cycling routine
One of the great things about breathwork is that it doesn’t require fancy equipment or dramatic lifestyle changes—it simply asks you to pay attention. Whether you’re gearing up for a race or winding down after a long ride, breathwork can fit seamlessly into your existing cycling routine. You can tailor your approach depending on where you are in your training cycle or how you’re feeling that day.
Before a ride, breathwork can help you settle nerves and shift into a focused, grounded mindset. A technique like box breathing—where you inhale, hold, exhale, and hold again for equal counts—can be incredibly effective in those moments when excitement veers into anxiety. During the ride itself, many cyclists find it helpful to synchronise their breath with their pedal strokes in a rhythmic pattern, especially during long climbs or efforts when mental steadiness is just as important as physical endurance. After a ride, extending the length of your exhale can activate your parasympathetic nervous system (your rest-and-digest mode), helping your body shift into recovery more quickly. And on rest days, even just five to ten minutes of diaphragmatic (or belly) breathing can calm the mind, reduce residual tension, and support overall nervous system regulation.
What’s most helpful is making breathwork feel like yours. You might find it easiest to start with a short routine before rides, or you might prefer winding down with calming breathwork after you’ve dismounted. Try a few methods and see what sticks, just like any aspect of training, consistency and personalisation make all the difference.
