Boxing is physically demanding and requires a great amount of stamina. That's why breathing is essential; it affects everything from your nerves to striking power. Here is a guide to help you understand the impact of breathing and how to master techniques that will give you an edge in the ring.

Why Is Breathing Important?

Breathing delivers oxygen to cells so they can create energy. When you run out of energy in the ring, you move slower, punch weaker, and lose focus. With only a one-minute break between rounds, that isn’t enough time to catch your second wind, which is why breathing efficiently is essential.

In the later rounds, preserving energy may give an advantage over your opponent when they’re running out of steam. With endurance also comes mobility. The biomechanical effect of breathing activates muscles so you can move fluidly and punch harder.

These techniques also have a mental effect. Every boxer gets the jitters before a fight, but meditative breathing will help calm you down. Your body naturally goes into cycles of deep breathing to help relax and fall asleep, and mimicking that reduces tension. With less anxiety, you can focus on a fight plan rather than your fears.

How Can You Practice?

Start by taking long, slow breaths to conserve energy. Inhale and exhale out of your nose to deliver air to your core and take in more oxygen. This breathing technique is best for conditioning, performing agility exercises, and between every punch.

Use rapid breathing only when striking. Inhale sharply through the nose and exhale in short bursts out of the mouth, but don’t evacuate the lungs. Preserve the remaining air, and release another burst when striking again to conserve energy. By breathing quickly, you can focus on fast, explosive punches. That's why many boxers hiss, grunt, or shout during rapid exhales.

Learning to match your breathing to motion is about finding a rhythm. Practice slow breathing while jumping rope. This exercise requires a lot of energy and coordination but doesn't need rapid breathing since there is no striking. Practice fast breathing on the heavy bag or during shadowboxing when power and agility are most important. 

You can then put both breathing methods together while sparring. Since you'll wear a mouthpiece during matches, which may affect breathing, it's best to wear one during training to get used to it.

When you're ready to learn from a boxing professional who will teach you foundational techniques like breathing, turn to TM Productions in Honolulu, HI. A boxer since 2008, Tessa Moon has an impressive win record, which can be viewed online. Connect on Facebook for news and updates, or call (808) 291-7817 to discuss boxing training.