Pre vs Post-Workout Breathwork: Which Is More Effective?

I’ve tested a lot of breathwork routines before and after training sessions. Some gave me a quick burst of energy. Others helped me recover faster and feel more centered. But it took me a while to really understand when breathwork works best. Is it before a workout or after?

Here’s what I’ve learned from both personal experience and science-backed training sessions. If you’re already on a breathwork journey or just getting started, this might help you choose the right timing for better results.

Why Breathwork Belongs in Your Fitness Routine

Breathwork is more than just a recovery tool. It’s a performance enhancer. The way you breathe affects your heart rate, nervous system, oxygen delivery, and even your mental focus. So when you pair breathwork with physical training, you create a system that works from the inside out.

Pre-workout breathwork can set the stage. It helps regulate your mental state, primes your muscles with better oxygenation, and can switch on the sympathetic nervous system when needed. Post-workout breathwork, on the other hand, supports recovery. It reduces cortisol, brings your nervous system back to baseline, and helps you rest and repair.

Let’s unpack both in more detail.

Pre-Workout Breathwork: Getting Into Gear

Imagine you’re stepping into the gym feeling sluggish or scattered. Your body’s there, but your mind isn’t. That’s where breathwork comes in. A short session of activating breath can shift your mindset and physical state within minutes.

Here’s what pre-workout breathwork can help with:

• Focus: It gets your head in the game. Techniques like quick nasal inhales or box breathing can help reduce distractions.

• Energy boost: Breathing patterns that emphasize strong inhales stimulate the sympathetic nervous system, which can increase energy and alertness.

• Oxygen efficiency: Breathwork improves CO2 tolerance, making it easier for your body to use oxygen efficiently during intense activity.

A go-to routine I’ve used is called The Jolly Green Giant:

• Hands on ribcage, deep breaths using only the nose, then in through the nose and out through the mouth. Then finally, in and out through the mouth.

• This helps remind the breathing muscles the correct order that they should fire.

• End with a few slow nasal breaths to stabilize

After this, I feel more awake, present, and ready to train. Research shows that this simple exercise helps keep my breathing functional, even when I am not thinking about it!

Post-Workout Breathwork: Cooling Down the Right Way

After a hard session, your body needs help coming down from that high-alert state. Post-workout breathwork shifts your nervous system from fight-or-flight to rest-and-digest. That switch is crucial for muscle recovery, sleep quality, and even hormonal balance.

Here’s what post-workout breathwork supports:

• Faster recovery: It brings your heart rate down and supports vagal tone, which helps regulate inflammation.

• Mental clarity: Instead of crashing or staying wired, you return to a calm baseline.

• Sleep support: If you train in the evening, breathwork can help prepare your body for deeper, more restorative sleep.

A calming breath routine might look like this:

• 4 seconds in through the nose

• 8 seconds out through the mouth (until you are calm enough to use your nose)

• Repeat for 5 to 10 minutes, eyes closed, lying flat or seated

I’ve had clients tell me they used to feel wiped out after workouts. But once they added this kind of breathwork, they felt more balanced and energized in the hours that followed.

What the Research Says

According to a study, slow breathing post-exercise reduced markers of stress and promoted parasympathetic activation. On the flip side, breathwork before workouts has been shown to enhance oxygen delivery and endurance by increasing CO2 tolerance.

This confirms what many athletes and trainers already know: breathwork isn’t just woo-woo wellness. It’s rooted in physiology and performance science.

Real-Life Insights from My Work

I’ve worked with runners, lifters, and everyday folks trying to squeeze the most out of their limited training time. One of my clients, a busy entrepreneur, used breathwork before his 20-minute HIIT sessions. He told me it cut his warm-up time in half. He was able to hit the ground running, literally, because his body was already alert and primed.

Another client was constantly sore after training. We added 5 minutes of parasympathetic breathing post-workout. Her recovery time improved, and she started sleeping better, too.

These aren’t magic fixes. But they’re simple tools that work when you use them intentionally.

When to Use What

If you’re training for performance, focus on pre-workout breathwork to boost energy and clarity. If you’re training for longevity or doing something intense that taxes the system, post-workout breathwork will help you bounce back faster.

You can also combine both:

• Before: Use an energizing technique to prime your system

• After: Use a calming technique to downshift and recover

Don’t overcomplicate it. You don’t need a full breathwork session every time. Even two to five minutes can make a difference.

A Sample Schedule

If you’re new to integrating breathwork, here’s how a balanced week might look:

• Monday (Strength Training)

  • Pre: 2 rounds of fast breathing with breath holds

  • Post: Coherent breathing (5-5)

• Wednesday (Cardio)

  • Pre: Box breathing for focus

  • Post: Long exhale breathing (inhale 4, exhale 6)

• Friday (Mobility/Yoga)

  • Pre: Gentle nasal breathing

  • Post: Optional, just observe the breath

This approach gives you energy when needed and recovery when necessary.

FAQs

Can I do both pre- and post-breathwork in one session?Yes. Just make sure they serve different purposes. Start with something energizing, end with something calming.

Do I need special tools or apps?Not really. Your breath is the tool. But if you like guidance, we offer breathwork sessions on JesseCoomer.com that you can follow.

What if I only have 5 minutes?Five minutes is enough. A single round of connected breathing or a few minutes of extended exhale can still make a noticeable impact.

Final Thoughts

There’s no one-size-fits-all answer. Both pre- and post-workout breathwork have unique benefits. The key is learning how to listen to your body and use your breath to meet its needs.

If you want to explore practical breathwork that fits your training and your life, check out our Breathwork Basics course or join one of our live sessions. Start small. Be consistent. Your breath has more power than you think.