20 thousand per day

We’ve all heard about getting 10 thousand steps in per day, but did you know that you take 20 thousand breaths every day?

You probably have never thought about it. That’s because it runs on your autonomic nervous system and you don’t need to think about it! Very impressive.

Spending time thinking about a handful of those breaths is a great tool, and pairs well with the gym. Awareness to your breathing, and practicing how you do it, will help you feel more relaxed, but also it can help you access better postures and positions.

Here are a few experiments for you to play with in the gym to think about your breathing.

When warming up for intervals: How many breaths (full in/out) do you get in a minute? Around 10-12 breaths per minute is super chill pace. You can try this one while walking, or even driving. An average of 14 per minute gets you the 20k, by the way.

Squatting, benching, deadlifting, etc. any of those strength training moves are a chance to breathe. Typically, we want a full inhale/exhale per rep. Example, you breathe in at the top of a push up, lower your self, starting pushing up while exhaling. Connecting the breath to reps will leave you feeling stronger and more stable.

When out of breath, how many breaths will it take to get it back under control? Or if you’re watching a HR monitor, how many breaths until it reaches a specific recovery point? By focusing on breathing here, it helps you recover faster and be more prepared for the next bout of exercise.

Cooling down. Worn out after a tough workout? Lay on the floor. This supports your spine and helps you get mechanically sound breaths. Big inhale, longer exhale. Typically 20-40 breaths post work out will leave you feeling more chill and ready for the drive home.

You’re already breathing when in the gym, take a little time to consider when and how you’re breathing the next time you train.

And don’t forget to thank your autonomic nervous system for breathing while you read this!

—Justin Miner