Breathe Less for Endurance & Power

Breathe Less for Endurance & Power

The science and the how-to of breathing better for HYROX.

With HYROX Singapore just around the corner, you're deep into training. You're hitting the sled, the burpees, the runs... but are you training your breath?

Most athletes think they need “more air”.

That’s further from the truth.

The secret lies in breathing smarter, not harder.

Less Air, More Power

Based on methods like Buteyko and Oxygen Advantage, your body uses oxygen better when you breathe less.

Panting and mouth breathing blow off too much CO₂, the signal that releases oxygen from your blood to your muscles (Bohr effect).

Less CO₂ = less oxygen to your muscles, even if you're breathing hard.

This leads to:

  • Early fatigue and rapid build up of lactic acid
  • Side stitches and breathlessness
  • Slower recovery between stations

The fix? Light, controlled nasal breathing: keep lips sealed and breathe lightly through your nose.

Endurance, Power, Faster Recovery — With Your Nose

  • Optimal oxygen use: Light nasal breathing preserves CO₂ so working muscles get the oyxgen they need.
  • Nitric oxide (NO) boost: Nose breathing makes NO, opening airways and blood vessels for smoother airflow and focus.
  • Rapid reset: After each station, switch to light nasal breaths with longer, softer exhales to recover faster.

Power Tip: Strategic Breath Holds

Breath holds build CO₂ tolerance so you feel less breathless, hold power longer, and recover quicker.

  • Warm-up: After a normal nasal exhale, breath hold 5–10 seconds (light air hunger), then resume calm nose breathing. Repeat 3–5 times.
  • During training: After an exhale, breath hold for 10–20 steps (walk/jog), then resume nasal breathing. 3–6 rounds.
  • Between stations: Include 1–2 post-exhale breath holds (5–10 seconds) to accelerate the stabilise heart rate and speed up recovery.

Guidelines:

  • Stay comfortable. No straining or dizziness. Stop if feeling any discomfort.
  • If you gasp or need >3–5 breaths to recover after a hold, shorten the breath hold.

HAP support

  • HAP Nose Strips: Open nasal passages so nose breathing stays easy in training and on race day.
  • HAP Mouth Tape: Nightly support for nose breathing to support deeper sleep, better recovery and refreshed mornings.

Train your breath like any other muscle.

Remember, for better endurance and power, show up to HYROX with light nasal breathing, not big breaths.

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