Breath Basics

Breath Basics A

FranklyFitness Guide to Breathing for Strength,

Recovery, and Resilience Why Breath Matters Breath is your remote control for the nervous system. It affects how you move, recover, sleep, and feel . Learn to breathe better, and you’ll train better, focus deeper, and recover faster. “If you’re not breathing well, you’re not moving well.” —Dr. Perry Nickelston 3 Keys to Better Breathing

1. Breathe Through Your Nose (Whenever You Can)

• Filters, humidifies, and pressurizes air

• Promotes diaphragmatic (not neck or chest) breathing

• Triggers a more balanced, restorative nervous system response

2. Slow It Down

• Most of us over-breathe—fast and shallow

• Try a 5-second inhale, 5-second exhale (6 breaths per minute)

• Bonus: longer exhales = stronger calming response

3. Feel Your Ribs Move

• You want 360° rib expansion—not just belly or chest

• Imagine inflating a balloon inside your lower ribs, side to side and back 󰩔 Try This: 3-Minute Reset Use before or after a session, or anytime you feel wired or tired. 1 minute – Box Breathing Inhale 4s → Hold 4s → Exhale 4s → Hold 4s (repeat 4x) 1 minute – Resonant Breathing Inhale 5s → Exhale 5s (repeat 6x) 1 minute – Sigh Out the Stress Inhale normally → Exhale with an audible sigh Repeat slowly until your shoulders drop Use Breath To:

• Unlock tight hips or backs (long exhales in mobility drills)

• Regain composure between strength sets

• Fall asleep faster

• Recover from stress without needing to “push through” Coach’s Note You don’t need to meditate on a mountain to start breathing better. Start with 3 minutes a day—before a lift, after a hike, or in the car. Your body already knows how. We’re just reminding it.