Boxing is one of the most intense and fierce sports. You’re competing with another boxer who can hit the hardest while remaining calm and collected. Correct breathing is one of the primary ways to ensure you’ll withstand 12 rounds of vigorous boxing. So let’s see how professional boxers breathe.
As a general rule, correct breathing in boxing will include exhaling sharply when throwing a punch or a combination of punches. Likewise, exhale sharply when you receive a punch. The sharp exhale tenses your core and allows you to keep more air circulating. Inhale whenever you can to keep yourself moving and ready.
Sharp exhaling is the primary way all professional boxers use to hit harder. Because it tenses your muscles, it allows you to use them more effectively.
Likewise, you don’t want to give in to the pain when you get hit. Instead, if you already got hit, you want to keep moving as soon as possible. That’s how boxers get ready for a counterpunch.
Working on your breathing will be difficult. First, you must practice exhaling sharply, as it’s not an intuitive habit. With time, however, you’ll see how effective it can be in keeping yourself active and moving.
Before we dive into correct breathing, if you want to learn more about boxing and its effects on testosterone and manliness, follow the link to an article of mine on the topic.
How to breathe correctly when boxing
This section will discuss how to breathe correctly in the sport of boxing. If you want to ensure you can receive a punch while throwing one, it’ll be best to train your lungs to work for you.
Proper breathing is critical in boxing, as it helps you keep moving and boost your performance. As a result, all elite boxers use it. In fact, you won’t see an elite boxer not breathing correctly.
If you want to know how to do that, this section is for you. We’ll also discuss tips you can implement today to boost your boxing performance.
This is a fundamental skill you can work on. If you’re looking for a magic trick that’ll boost your boxing performance instantly, this is as close as it’ll get to that.
Step 1 – Exhale when punching
The first step of correct breathing in boxing—is exhaling sharply when punching. This can either be when you throw a combination or a single punch; it doesn’t matter.
Exhaling sharply will tense your muscles (which are used when punching, including the core), allowing you to generate more force with them. As a result, you’ll be hitting harder utilizing this technique.
The sound you should make sounds like you’re telling your friend to be quiet. It goes something like “essh.”
The next time you’re boxing, imagine punching your friend while telling him to be quiet.
Step 2 – Exhale when receiving a punch
Step 2 will be to exhale when receiving a punch. The same goes for getting hit as throwing one. You want your core to be tense when you get hit in the body.
You’ll notice how your core muscles contract immediately when you exhale sharply. Try it right now. Breathe out explosively; do you see how your core tightens?
This can be the difference between getting hit and not moving an inch or being unable to move on.
The same goes for blocking a punch. Again, you want your muscles to be as tight as possible. As such, exhaling sharply will allow your muscles to tense and be ready, making the punch easier to block.
Step 3 – Inhale whenever you can
Now that we know how to exhale using sharp movements let’s go over the other part, inhalation.
You always want to have air moving in and out. If you only exhale correctly, you’re still only halfway there. It’ll be better if you can have both parts nailed down.
That means that you must also inhale swiftly. So, how do you do that?
The general rule of thumb is to inhale from the nose whenever possible. You’ll notice that you focus on exhaling when you’re active (throwing punches). However, when you try to recover or rest from an intense active period, you’ll focus on your inhalation.
Always inhale from the nose when trying to rest. This will allow you to get more air circulating. Eventually, this can be the difference between losing and winning a fight.
As a last note, I also run often. When running, you must breathe in from your nose, or else you’ll run out of air soon after starting. That’s because you can inhale more effectively from the nose than the mouth.
So, keep your mouth closed when inhaling in your boxing fights or training! This brings us to the last step toward proper breathing in boxing.
Step 4 – Inhale from the nose when you’re resting
Although I already mentioned this step in the last section, I think it deserves its own spot. Inhaling from the nose—can be the difference between running out of air or remaining active.
When you inhale from the mouth, you’ll run out of air soon after, as it’s not as effective as inhaling from the nose.
Such a phenomenon repeats itself in various sports, such as running, swimming, and even karate. It also applies in a sport like boxing, where you want to be moving around the ring all the time.
According to a medical site, “It’s important to pay attention to how you breathe. In general, it’s healthier to breathe through your nose instead of your mouth. That’s because nose breathing is more natural and helps your body effectively use the air you inhale.“
The next time you’re boxing, pay attention to your inhalations. Do you breathe from the nose or mouth? If you’re breathing from the mouth, try and change that, and you’ll see a massive boost in your performance.
Before moving on to why breathing is critical in boxing, if you’re interested in this topic, you’ll also be interested in reading more about whether boxing will make you skinny.
Why breathing is critical in boxing
This section will discuss why breathing is crucial in boxing. First, you never want to remain inactive. That’s why you always have air moving and circulating in and out.
Without proper breathing, you won’t be able to perform nearly as well as if you had plenty of oxygen flowing. So it essentially allows you to perform much better.
It doesn’t only allow you to punch harder, but it also allows you to get hit without feeling as much pain. In addition, when you exhale sharply, your muscles will tense, making it easier to receive a punch and to move on quicker.
According to Nike, “Breath Work Can Boost Endurance. Working your inspiratory muscles (the muscles that contract to bring air into the lungs) may improve your strength and stamina and reduce breathing fatigue. This, in turn, may improve running, swimming, rowing, and cycling endurance.”
Let’s dive into the 4 reasons why proper breathing is a must in boxing.
#1 – Allows you to punch harder
The first reason proper breathing is crucial in boxing—is because it allows you to generate more force with your punches.
The core movement of boxing is punching. So if you can increase the force you generate with your punches, you’ll be more likely to perform better and win more fights.
Exhaling sharply will make you punch much harder than without proper breathing. You’ll rarely see a professional boxer throwing a punch without telling his friend to be quiet.
In all seriousness, exhaling sharply using the “essh” sound will make you punch harder.
#2 – Breathing properly tenses the muscles when receiving a punch
Getting punched is the same as punching. You want your muscles to be as tense as possible. You will find yourself in deep trouble if your core isn’t tight when getting hit, especially in the body.
However, once you understand the basics of breathing, you’ll see how you can take more hits without giving in. As a result, your defensive game will improve almost instantly.
The same applies to when you block a punch. If you want your capability of blocking punches to improve, it’ll be best if your muscles are tense. You will be more fragile if you breathe properly.
#3 – Increases your endurance and aerobic shape
Breathing correctly has many benefits. Other than punching harder, you will also be able to stay longer inside the boxing ring.
Many amateur boxers aren’t familiar with the basic breathing patterns. As a result, they’re incapable of staying in the ring for more than 4-5 rounds since they don’t have enough air circulating in their system.
However, when you breathe correctly, you’ll have much more air circulating in and out. Therefore, your endurance will increase, making you a better boxer.
Of course, you should also participate in aerobic exercises, such as running, swimming, and jumping rope, if you want your endurance to better naturally.
That said, you can also practice the steps I presented in this article to ensure you’ll be able to withstand more rounds, sometimes up to 12!
#4 – Keeps you active and moving
The last benefit of breathing correctly is that you’ll remain active inside the ring.
Many inexperienced boxers find themselves resting in place. It leaves them vulnerable and ready to get hit, but it’s also ineffective for keeping your body on the move.
You’ll be able to withstand more rounds if you keep yourself moving. Have you ever stopped in the middle of a run? If you did, did you notice how hard it was to start running from a standing state?
That’s because your body needs to build momentum again, which is much more complicated than continuing from where you started. You can stay active and moving in the boxing ring by breathing correctly; try it out!
Tips to correct breathing in boxing
Thus far, we have seen how correct breathing can harm your boxing performance. Now, let’s see how you can optimize your breathing to optimize your boxing performance.
Before diving in, you must understand the importance of proper breathing habits on your performance. According to an article, “research suggests that significant improvements in athletic performance can be made by implementing planned breathing sessions.”
Tip #1 – Don’t exhale as much when punching
While I did suggest you should exhale sharply, it’ll be best if you keep some air in your tank. Like a gas tank, you always want to have some fuel. Also, you’ll be less likely to endure long boxing sessions or rounds if you keep no air in your lungs.
If you want to know whether boxing is considered cardio, follow the link to an article of mine on the topic.
That means it’ll be best if you don’t exhale as much. Instead, make a sharp, quick “essh” sound. Doing so will keep your air tank full and ready for any movement.
Tip #2 – Explosive punches require explosive, sharp breathing
Try and look at how professional boxers throw fierce punches. In the majority of knockout punches, the fighter who’s throwing the strike is exhaling explosively.
To throw an explosive punch, you must also exhale sharply and explosively. You’ll be able to generate more force that way, leading to more fight wins and a faster progression rate.
You can see how breathing appropriately can make you a much more skilled boxer. Try it for yourself.
Tip #3 – Breathe like you’re telling your friend to be quiet
A tip I find rather funny is to think as if you’re telling your friend to be quiet. When exhaling, the “essh” sound is similar to the sound you make when telling a friend to be quiet.
This can eventually help you remember to exhale when both throwing and getting hit.
You might not be as inclined to breathe appropriately amid a vigorous boxing match. As a result, making this easier to remember—is critical in making proper breathing a habit.
Tip #4 – Tense your core while getting punched
Another reliable way to remember to breathe correctly—is to think about tensing your core when throwing or receiving a punch.
You’ll make correct breathing a habit if you think about these two tips (tensing your core and thinking about telling your friend to be quiet).
How should you breathe when boxing?
As a general rule, boxers should exhale sharply every time they throw a punch, get hit, and block a hit. When throwing a combination, it’ll be best to exhale slowly throughout it. Try to inhale as much air as possible through the nose in between movements. This will boost your endurance.
Why breathing is essential in boxing
Breathing is essential in boxing because it boosts your performance by allowing you to generate more force with your punches while having more endurance. As a result, you’ll be more likely to win more fights since you’ll punch harder, receive punches effortlessly, and have more endurance.
Does breathing out makes you punch harder?
Breathing out makes you punch harder since it tenses your core and muscles, making you generate more force. When you punch, try to make an “essh” sound, like when you tell your friend to be quiet. You’ll be tensing your muscles by doing so, allowing you to generate more force.
Why do boxers take deep breaths?
Boxers take deep breaths to ensure more air is circulating in their system. This allows them to withstand longer inside the boxing ring. Hence, their endurance increases as they have enough oxygen to keep moving and remain active inside the boxing ring.
Is it hard for boxers to breathe?
Boxers will have difficulty breathing, especially in the middle of a fight or an intense training session, as it’s a highly intense exercise. That’s because your heart rate will increase, forcing you to breathe faster. As a result, your body will need more oxygen, making the breathing process harder.
Final words
Breathing appropriately is a critical aspect of boxing. If you want to ensure you generate more force with your punches while allowing you to receive hits quickly.
Eventually, your boxing performance will instantly be better if you work on your breathing habits. The primary steps you should focus on are exhaling sharply when punching, blocking, or getting hit, and inhaling whenever possible.
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