It can be hard to work out with so many distractions and obstacles keeping us from the gym. And when we finally do get there, focusing on the exercise and tuning out the noise can be even harder. Too often, we power through a workout and check it off the list without giving much thought to how we can also improve our mental health in the process. So how do we break through distractions and get the most out of our workouts?

Experts say that without a mindful approach to training, we risk poor results—or even injury. Mindfulness includes paying attention to how you’re breathing and, to an extent, controlling it. Breathing exercises can improve mental health and physical performance alike. Use these three easy-to-remember techniques to get the most out of your breath before, during, and after your workouts.

Before: Set a Clear Intention

Start by setting an intention for your workout, based on the time and space you have available. Intentions can be simple, like remembering to breathe through stressful moments or using rest periods to reconnect with your breath. If you only have 30 minutes, shape your session accordingly and check back in with your intention as you go.

Before you begin, take a few moments to check in with your body using breathwork. Focus on your inhale—notice where the breath flows easily and where there’s resistance. Are you holding tension in certain areas? That may be a sign of tightness or imbalance. Paying attention to your breath can help guide your workout and reduce injury risk.

During: Use Your Breath as a Guide

Be mindful of your breath while exercising. If your inhalations and exhalations become short and shallow, your body is reacting to stress. “If you’re bracing or holding your breath, you may be overexerting yourself,” says Tory Hale, Gold’s Gym Fitness Expert. Conscious breathing reduces stress, enhances body awareness, and helps regulate intensity.

If you’re training with a partner, try the “you-go-I-go” method. While your partner trains, you recover—using intentional breathing to slow your heart rate. Syncing breath and movement with a partner can even strengthen emotional connection and team cohesion.

After: Recover with Rhythmic Breathing

Incorporate breathing exercises into your cool-down and stretching routine to speed up recovery. Focus on the muscles you targeted during your workout, and breathe deeply into those areas to help release tension and aid recovery.

Aim to return to calm, nasal breathing as soon as possible. Seal your lips and breathe through your nose—this sends a signal to your body to relax. Rhythmic, nasal breathing helps shift your nervous system into a recovery state.

Conclusion

Breathwork isn’t just for yoga or meditation—it’s a powerful tool to enhance every stage of your workout. From setting intention to guiding intensity and promoting recovery, mindful breathing can help you stay grounded and elevate both physical and mental performance. Remember, the goal isn’t perfection—it’s consistency. Just keep coming back to your breath.