Respiratory Muscle Training Guide
Train Your Breathing Like You Train Your Body
Learn how respiratory muscle training works, how to build a simple routine and where the On The Nose Co. AirFlow™ Cardio Trainer may fit into running, HYROX, cycling, gym and endurance training.
Shop the On The Nose Co. AirFlow™ Cardio Trainer → View the Training Routine →Respiratory muscle training adds resistance to breathing so the muscles involved in inhalation and exhalation must work harder.
The On The Nose Co. AirFlow™ Cardio Trainer uses adjustable breathing resistance and is designed for short, repeatable sessions. It may help users train breathing control and respiratory muscle strength when used consistently.
Research suggests respiratory muscle training can improve inspiratory muscle strength and may improve exercise performance or reduce breathlessness in some athletes. Results vary, and a breathing trainer does not increase anatomical lung size, replace cardio training or treat a medical condition.
The Missing Training Piece
You Train Your Legs, Core and Heart. What About Your Breathing Muscles?
Breathing is automatic, but the muscles that drive it still perform physical work. During hard exercise, the diaphragm and supporting respiratory muscles must repeatedly contract against increasing demand.
- Running and endurance sessions
- HYROX and functional fitness
- Cycling, rowing and swimming
- High-repetition gym work
- Combat and field sports
How AirFlow™ Works
A Simple Resistance-Breathing Process
Potential Training Benefits
Why Athletes Use Respiratory Muscle Trainers
Breathing Muscle Strength
Resistance provides an overload stimulus for the muscles used to breathe.
Breathing Control
Structured sessions encourage deliberate, repeatable breathing under resistance.
Exercise Tolerance
Some research reports improvements in exercise performance or perceived breathing effort.
Portable Training
A compact device can be used at home, at the gym or while travelling.
Adjustable Progression
Beginners can start lower and increase resistance gradually as technique improves.
Routine Building
Short sessions can be added to warm-ups, separate breathing sessions or recovery days.
Sport and Fitness Uses
Who May Benefit from Breathing Resistance Training?
Runners
Use respiratory training alongside easy runs, intervals and long-run preparation. Pair it with nose strips for running when external nasal support suits your routine.
HYROX Athletes
Mixed running and stations create sustained breathing demand, making structured respiratory practice relevant to event preparation.
Cyclists
Breathing training may complement aerobic conditioning and help users practise controlled breathing away from the bike.
Gym-Goers
Useful for high-repetition sets, circuits and conditioning sessions where breathing becomes a limiting sensation.
Swimmers and Rowers
Both sports require rhythm, timing and respiratory control alongside technique and conditioning.
Team-Sport Athletes
AFL, NRL, football and rugby involve repeated high-intensity efforts with short recovery windows.
A Realistic Progression
What the First Four Weeks May Look Like
Learn the Technique
Start at low resistance and focus on smooth, controlled breathing.
Build Consistency
Repeat short sessions and avoid rushing the breath.
Progress Gradually
Increase resistance only when form remains controlled.
Maintain and Review
Track comfort, perceived effort and how breathing feels during exercise.
Individual responses vary. The timeline above is a training framework, not a promise of specific results.
Simple Weekly Routine
A Practical 5–10 Minute AirFlow™ Plan
The Science in Plain English
What Research Says About Respiratory Muscle Training
Inspiratory muscle training is a form of respiratory muscle training that places resistance on inhalation. Systematic reviews have reported improvements in respiratory muscle strength and potential performance benefits in some athletic groups, although protocols and results differ.
A widely cited systematic review found that respiratory muscle training could improve respiratory muscle strength and endurance and may improve sport performance. More recent reviews continue to report potential benefits, while emphasising differences between athletes, sports and training programs.
- PubMed: Respiratory muscle training and sports performance
- Research review: Inspiratory muscle training in intermittent sports
- American Thoracic Society: Inspiratory muscle training overview
Respiratory training should complement—rather than replace—aerobic conditioning, strength work, recovery, sleep and sport-specific practice.
Complete On The Nose Co. Performance Stack
Combine Breathing Training with the Right Support Products
AirFlow™ Cardio Trainer
Use adjustable resistance to train breathing muscles in short dedicated sessions.
Shop the breathing trainer →Running Nose Strips
On The Nose Co. supports training-day nasal airflow with external nose strips for sport.
Magnetic Nasal Strips
Choose magnetic nasal strips when you prefer a stronger outward-lifting sensation.
Sleep Nose Strips
Use On The Nose Co. nose strips for snoring when restricted nasal airflow contributes at night.
Sleep Mouth Tape
Purpose-designed mouth tape may suit selected adults who already breathe comfortably through the nose.
Recovery Gear
Complete your routine with sleep ear plugs and the Pulse™ vibration alarm band.
Important Safety Information
A Breathing Trainer Is Fitness Equipment, Not Medical Treatment
- Stop immediately if you feel chest pain, faintness, severe dizziness or unusual breathlessness.
- Do not use while driving, swimming or operating equipment.
- Do not force maximum resistance or hold your breath for prolonged periods.
- Seek medical advice before use if you have a diagnosed heart or lung condition, are pregnant, recently had surgery or have unexplained breathing symptoms.
- Do not use the device as a treatment for asthma, COPD, sleep apnoea or another medical condition unless guided by a qualified clinician.
- Clean the mouthpiece with warm water and mild soap, then allow it to dry fully.
Frequently Asked Questions
AirFlow™ Cardio Trainer FAQ
What is a respiratory muscle trainer?
It is a device that creates resistance while breathing so the respiratory muscles perform more work.
How does the AirFlow™ Cardio Trainer work?
It uses adjustable breathing resistance. The user breathes through the mouthpiece while maintaining controlled technique.
How often should I use it?
On The Nose Co. recommends short 5–10 minute sessions. Begin conservatively and build consistency before increasing resistance.
Can beginners use it?
Yes. Start at a low resistance and only progress when breathing remains smooth and controlled.
Can it improve endurance?
Research suggests respiratory muscle training may improve respiratory strength and may support performance in some users, but outcomes vary.
Does it increase lung capacity?
It trains the muscles involved in breathing. It should not be described as increasing the anatomical size of healthy adult lungs.
Is it useful for runners?
It may complement running training by providing dedicated respiratory resistance work away from the run itself.
Is it useful for HYROX?
HYROX combines running with high-output stations, so respiratory conditioning may be a useful accessory to structured event training.
Can cyclists use it?
Yes. Cyclists may use it as separate breathing-muscle training alongside normal riding and aerobic conditioning.
Should I use it during a workout?
Dedicated sessions are generally simpler and safer. Do not obstruct breathing during high-intensity exercise unless following qualified guidance.
Can it stop snoring?
It is not a treatment for snoring or sleep apnoea. Persistent loud snoring, gasping or breathing pauses require medical assessment.
How long until I notice a difference?
Responses vary. Track breathing control and training comfort over several weeks rather than expecting immediate changes.
How do I clean it?
Wash the mouthpiece regularly with warm water and mild soap, rinse and allow it to air dry completely.
Can multiple people share it?
For hygiene reasons, avoid sharing a mouthpiece unless the manufacturer provides a safe individual-mouthpiece system.
Does it replace cardio?
No. Respiratory muscle training should complement running, cycling, swimming, gym work or another suitable fitness program.
Trusted Respiratory Training Resources
Train Every Breath
Build a Stronger, More Consistent Breathing Routine with AirFlow™
Start with short controlled sessions, increase resistance gradually and use respiratory muscle training alongside—not instead of—your normal fitness program.
Shop the On The Nose Co. AirFlow™ Cardio Trainer → Explore Nose Strips for Running → Take the Breathing Product Quiz →This article provides general educational information and is not medical advice. The On The Nose Co. AirFlow™ Cardio Trainer is fitness equipment and is not intended to diagnose, treat or cure a medical condition. Results vary by individual, technique and consistency.