Breathing Protocol Builder
Get a 4-week respiratory training block built for your sport and goal — the same progressive structure Bas Rutten uses to program breathing work for fighters.
Why breathing training should be programmed like strength training
Your diaphragm is a muscle, and it responds to the same principles as any other: progressive overload, adequate volume, and planned recovery. A structured 4-week block starts light to build the movement pattern, increases resistance and volume through weeks two and three, then deloads while you retest your markers.
This is the approach Bas Rutten built into the O2Trainer: 16 resistance levels so your breathing work progresses exactly like your training in the gym or on the mat.
Frequently asked questions
How often should I do breathing training?
For most athletes, 4 to 5 short sessions per week of 5 to 10 minutes is enough to see measurable progress within a month. Like any strength training, the breathing muscles adapt best to consistent, progressive resistance work followed by a lighter deload week.
Which breathing exercises are best for my sport?
It depends on the demand. Combat sports and HIIT athletes benefit most from recovery-focused breathing between efforts, endurance athletes from breathing economy and diaphragm stamina, swimmers from CO2 tolerance, and singers from controlled exhalation and breath support.
How long until I notice results from respiratory training?
Most users notice easier breathing during training within 1 to 2 weeks. Measurable changes in performance markers, like BOLT score, perceived exertion, and recovery time between efforts, typically show up after 3 to 4 weeks of consistent training.
Do I need a device for breathing training?
You can start with unassisted exercises, but progressive resistance is what builds strength. A resistance-based inspiratory muscle trainer like the O2Trainer lets you adjust the load through 16 levels, the same principle as adding weight in the gym.
Your protocol needs resistance
Every plan above is built around progressive resistance. The O2Trainer's 16 levels take you from week 1 to elite.
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