Breathing is the remote for your nervous system. Use it to manage effort, lower anxiety, and recover faster between stations.

What breathwork changes

  • CO2 tolerance improves, letting you stay calmer at a given pace
  • Parasympathetic access after hard efforts reduces HR faster
  • Better rib position supports durable mechanics under load

Three simple protocols

  • Box breathing (4‑4‑4‑4) post‑set for 2–5 minutes
  • 4‑count exhales during transitions to settle HR
  • Easy nasal breathing on recovery runs or warm‑ups

When to use it

  • Between rounds to reclaim control
  • In the first 60 seconds after a station before the next run
  • On easy days to build tolerance without fatigue

Checks that it’s working

  • HR settles faster; RPE drops at the same external load
  • Less jaw/shoulder tension; smoother cadence on runs

Cautions

  • Don’t force it mid‑station if mechanics suffer
  • Avoid hyperventilation games pre‑event; practice only what you’ve trained

Bottom line Breathwork is free performance. Train it like any skill so it’s automatic when it counts.