Learning how to breathe on a rowing machine is one of the most important skills for an effective workout. Proper breathing keeps you energized, improves your power, and helps you row for longer without getting tired.
It might seem simple, but coordinating your breath with the rowing stroke makes a huge difference. This guide will break down the technique step-by-step, so you can row stronger and safer.
How to Breathe on Rowing Machine
This is the core rhythm you want to aim for. The basic pattern is to exhale during the drive and inhale during the recovery. Let’s look at why this works so well.
When you push with your legs, your core muscles contract forcefully. Exhaling during this effort helps stabilize your torso. It also matches your body’s natural instinct to exhale on exertion, like when you lift a heavy box.
The Connection Between Breath and Stroke
Your breathing should directly match the two main phases of the rowing stroke. Getting this timing right is the key to efficiency.
- The Drive (Push): This is the work phase, where you push with your legs and pull the handle. You should be exhaling here.
- The Recovery (Return): This is the rest phase, where you return to the starting position. You should be inhaling here.
This pattern uses your lung capacity to support your muscles. It also prevents you from holding your breath, which can spike your blood pressure.
Step-by-Step Breathing Technique
Follow these numbered steps to build your breathing coordination from the start. Practice it slowly at first without worrying about speed.
- Start at the Catch: You’re leaned forward with arms straight and shins vertical. Take a deep breath in here as you prepare to push.
- Initiate the Drive: Begin pushing with your legs. Start a strong, steady exhale as you do this.
- Continue the Exhale: Keep exhaling as you swing your torso back and finally pull the handle to your chest.
- Begin the Recovery: As you extend your arms away, start a smooth inhale.
- Continue the Inhale: Keep inhaling as you hinge your torso forward and then bend your legs to slide back to the catch.
Try to make your exhale and inhale last the entire length of each phase. A common mistake is to finish the breath to quickly, leaving you gasping.
Common Breathing Mistakes to Avoid
Many rowers, especially beginners, develop habits that limit there performance. Being aware of these can help you correct them.
- Holding Your Breath: This creates tension and reduces oxygen to your muscles. You’ll fatigue much faster.
- Shallow Chest Breathing: Breathing only into your chest doesn’t use your full lung capacity. Focus on deep belly breaths.
- Reversed Timing: Inhaling on the drive makes it harder to engage your core and feels unnatural.
- Forgetting to Breathe: It sounds silly, but when focused on form, people sometimes just stop breathing regularly.
Advanced Breathing for High Intensity
During very intense sprints or intervals, the basic 1:1 pattern might not be enough. Your body will demand more oxygen.
In these cases, you can switch to a two-part breath. The most common pattern is to take one full breath per stroke, but with a quick second inhale or exhale. For example, you might exhale fully on the drive, then take two quick inhales during the recovery phase.
Listen to your body during hard pieces. The goal is to prevent that desperate, out-of-air feeling that forces you to slow down.
Practicing Your Breathing Rhythm
If the coordination feels tricky, don’t worry. It takes practice. Here are some drills to try during your next session.
- Row with Audio Cues: Say “push” (exhale) and “return” (inhale) out loud as you row to reinforce the timing.
- Pause Drills: Row very slowly, pausing for a second at the finish. Use the pause to ensure you’ve fully exhaled.
- Breath-Focused Sessions: Do a steady 10-minute row where your only focus is the sound and rhythm of your breathing, not your speed.
After a few sessions, the rhythm will start to feel automatic. This is when you’ll really notice your endurance improving.
Why Proper Breathing Makes You Stronger
Good breathing isnt just about comfort; it has direct physical benefits. It supports your body mechanics in crucial ways.
- Core Stability: A strong exhale engages your deep core muscles, protecting your lower back.
- Improved Power Output: With better oxygen flow, your muscles can work harder for longer periods.
- Faster Recovery: Efficient oxygen exchange helps clear lactic acid, reducing muscle soreness between strokes and workouts.
- Better Rhythm: Your breath becomes a metronome for your stroke, leading to smoother, more consistent rowing.
Frequently Asked Questions (FAQ)
Should you breathe through your nose or mouth on a rower?
For most people, inhaling through the nose and exhaling through the mouth works best. The nose filters and warms air, while the mouth allows for a larger, quicker exhale. During high intensity, it’s fine to breath through your mouth only.
What if I can’t get the breathing timing right?
This is very common. Simplify it: just focus on making sure you exhale every time you push your legs. Don’t overcomplicate it at first. The finer timing will come with more practice on the machine.
How does rowing machine breathing differ from running?
In running, your breath isn’t tied to a specific mechanical motion. In rowing, the stroke cycle gives you a perfect, predictable structure to link your breath to, which can actually make it easier to manage once learned.
Can wrong breathing cause side stitches?
Yes, shallow or irregular breathing can contribute to side stitches. Focusing on deep, diaphragmatic breaths that match your stroke rhythm can help prevent them from occuring.
Is there a different way to breathe for steady-state vs. sprint rowing?
Yes. For steady-state, stick to the one full breath per stroke. For sprinting, you may need to adopt a two-part breath (like two inhales per recovery) to meet your oxygen demands. Your body will usually guide you if you pay attention.
Mastering how to breathe on a rowing machine is a fundamental skill. It turns a good workout into a great one. Start by focusing on the simple exhale-on-drive pattern, and the rest will gradually fall into place. With consistent practice, this breathing rhythm will become second nature, allowing you to get the most from every single stroke you take.