Breathing for Sport
Before, after, and between efforts. Numbered cycles — not a training plan.
This set
Sport here is a running-adjacent cluster: a short even rhythm before you start, a longer exhale after you stop, a slow even pattern for later, and a double-inhale reset you can use in the middle of a session. Pre-run breathing is 3-3 for two minutes. Post-run breathing is 3-6 for five minutes. Recovery breathing is 6-6 for ten minutes. The physiological sigh stays the brief 2+1+6 reset. Pace, splits, and heart-rate zone math belong on runnerslab.app — same maker, different object. This hub does not replace a warmup or a cool-down run.
Timers
How to choose
- Before you head out, start the two-minute 3-3 pre-run timer.
- After you stop, start post-run 3-6 if you want a longer exhale.
- Later in the day, recovery 6-6 is the slow even option.
- During a spike of effort, the physiological sigh is the short double-inhale tool.
When people use it
People use these around a run or workout when they want a timer, not another calculator. For easy / threshold / interval numbers, open the training pace calculator on runnerslab.app. These breathing pages do not coach a race.
FAQ
Which sport timer should I start?
Pre-run 3-3 is the default on this page. Post-run is a longer exhale. Recovery is a slower 6-6. The physiological sigh is a short double inhale.
Do you have running pace calculators?
Yes — on the sibling site. Start at runnerslab.app. This site is the breathing toolbox.
Is this sports medicine?
No. Informational timers only. Stop and return to normal breathing if you feel dizzy, lightheaded or uncomfortable.
Other hubs
breathinglab.app provides informational breathing tools and does not provide medical advice. Stop and return to normal breathing if you feel dizzy, lightheaded or uncomfortable.