Why this protocol
Moderately quick nasal breathing raises catecholamines and warms the body while preserving CO₂ tolerance — important for endurance work. It puts the nervous system into a ready-to-load state.
Perfect moments
What you'll experience
Warm body
Ready limbs
Focused mind
Lifted energy
Coach's insight
“Nose only. If you have to switch to mouth breathing you're going too fast.”
Common mistakes
Mouth-breathing and drying out the airway before training.
Over-doing the pace and starting the workout already fatigued.
Running this within an hour of sleep.
Breathing pattern
Session length
Moderately quick nasal breathing raises catecholamines and warms the body while preserving CO₂ tolerance — important for endurance work. It puts the nervous system into a ready-to-load state.
Evidence
Pre-exercise breathing protocols increase measured power output and lower perceived exertion in the opening minutes of training.
Onset
2–3 minutes
Lasts
30–60 minutes
Related protocols
After this session
You'll gently reflect on: