Athletes train their legs, arms and core to meet the demands of competition, but the muscles responsible for breathing are often overlooked. During intense or prolonged exercise, the diaphragm and other respiratory muscles must work considerably harder and, like other skeletal muscles, they can become fatigued.
POWERbreathe Inspiratory Muscle Training (IMT) provides a targeted way to strengthen these muscles. With a short, structured training programme, athletes can work on their breathing strength and stamina alongside their existing conditioning.
But how often should athletes use POWERbreathe, when should sessions be completed and how quickly might improvements become noticeable?
What Is POWERbreathe Inspiratory Muscle Training?
POWERbreathe IMT devices create resistance when the user breathes in. This makes the inspiratory muscles, including the diaphragm and external intercostal muscles, work harder to draw air into the lungs.
The principle is similar to resistance training for any other muscle group. As the inspiratory muscles adapt, the resistance can be progressively increased to continue challenging them.
It is important to distinguish respiratory muscle training from general breathing exercises. Although breathing exercises can support relaxation, breathing awareness and technique, POWERbreathe IMT applies a measurable mechanical load to develop inspiratory muscle strength and endurance.
POWERbreathe Classic IMT
POWERbreathe Classic – 1st generation POWERbreathe Inspiratory Muscle Training series (breathing training).
POWERbreathe Plus IMT
POWERbreathe Plus – the 2nd generation POWERbreathe Inspiratory Muscle Training series (breathing training), with hi-tech ergonomic design, optimised airflow performance and anti-bacterial qualities.
POWERbreathe K1 Electronic Inspiratory Breathing Trainer
The POWERbreathe K1 is the entry-level model in the POWERbreathe K-Series; it uses the same auto-optimising IMT technology as all K-Series models but includes fewer features, options and results.
Why Can Breathing Become a Limiting Factor?
As exercise intensity increases, breathing becomes faster and deeper. This places a greater workload on the respiratory muscles and increases their demand for oxygen.
Respiratory muscle fatigue has been observed in demanding activities including running, cycling, rowing, swimming and triathlon. When the breathing muscles begin to fatigue, athletes may experience greater breathlessness and perceived exertion.
Fatigue may also contribute to activation of the respiratory muscle metaboreflex. This response redirects blood flow towards the respiratory muscles, potentially reducing the supply available to the working limbs. Stronger, more fatigue-resistant inspiratory muscles may help reduce this response and allow breathing to remain more efficient during demanding exercise.
A systematic review and meta-analysis by HajGhanbari et al. (2013) found that respiratory muscle training had a positive effect on several measures of athletic performance, including time trials, exercise endurance tests and repetitions completed during Yo-Yo intermittent recovery tests.
Results will vary between athletes and sports, but IMT may be particularly valuable where high ventilatory demand, breathlessness or respiratory muscle fatigue could limit performance.
Preparing for the Premier League: Why Footballers Should Train Their Breathing Muscles
As clubs move through pre-season ahead of the Premier League’s return in August, conditioning programmes will focus on rebuilding aerobic fitness, repeated-sprint ability and match readiness. Respiratory muscle training can complement this work by preparing the breathing muscles for the intermittent demands of football.
A match requires players to alternate constantly between lower-intensity movement, accelerations, pressing, rapid changes of direction and maximal sprints. Following an intense effort, breathing must recover quickly enough for the player to continue contributing effectively. If the respiratory muscles fatigue, breathlessness and perceived effort can increase, potentially making repeated high-intensity actions more difficult.
Research involving repetitive-sprint athletes found that six weeks of IMT, consisting of 30 resisted breaths twice daily at 50% of maximal inspiratory pressure, improved recovery time during repeated sprints by 6.2% compared with placebo training (Tong et al., 2002).
Football-specific research has also produced promising findings. Archiza et al. (2018) studied professional women footballers over six weeks and found physiological changes suggesting that IMT may attenuate the respiratory muscle metaboreflex, helping to preserve oxygen and blood supply to the leg muscles during high-intensity exercise.
A smaller study involving professional male footballers also reported improved inspiratory muscle strength, exercise tolerance and repeated-sprint performance following two weeks of IMT. However, as the researchers noted, larger controlled studies are needed to confirm these results (Nunes Júnior et al., 2019).
Adding POWERbreathe to Pre-Season Training
A four-to-six-week POWERbreathe programme fits naturally into a typical pre-season period. Players can complete 30 resisted breaths in the morning and a second set later in the day, leaving approximately six hours between sessions.
This can be completed alongside running, strength and pitch-based conditioning without adding another lengthy workout. As match day approaches, players can move towards a lower-frequency maintenance programme to preserve their breathing muscle strength during the season.
The POWERbreathe Smart Adaptor and ActiBreathe App can make this training easier to monitor across a squad. When attached to a compatible POWERbreathe Plus device, it provides guided sessions, records successful breaths and allows progress to be viewed on a smartphone.
This gives players and conditioning staff a clearer picture of whether sessions are being completed consistently and whether breathing strength is improving. Baseline testing at the beginning of pre-season, followed by further tests before the first competitive fixtures, can help demonstrate how each player is responding.
POWERbreathe should complement, rather than replace, football-specific conditioning. Used consistently alongside repeated-sprint, aerobic and strength training, it provides a targeted way to prepare the breathing muscles for the demands of a full 90-minute match.
How Often Should Athletes Use POWERBreathe IMT?
The established POWERbreathe training protocol consists of:
- 30 resisted breaths per session
- Two sessions per day
- Approximately six hours of recovery between sessions
- Progressive increases in resistance as breathing strength improves
Each session takes only a few minutes, making it relatively easy to incorporate into an existing training schedule.
The sessions should be separated because the inspiratory muscles require time to recover and adapt. Completing more than the recommended number of breaths does not necessarily produce better results. As with other forms of strength training, an appropriate load and adequate recovery are more important than simply increasing training volume.
Research protocols vary. A 2024 systematic review of IMT in swimmers found that training programmes commonly involved 30 breaths per session, completed once or twice per day, three to six days per week. Programmes lasted between three and 12 weeks, with resistance generally beginning at around 50% of maximal inspiratory pressure and progressing as the athletes became stronger (Carvajal-Tello et al., 2024).
Athletes should follow the instructions supplied with their POWERbreathe device because resistance levels and progression methods differ between models.
How Hard Should POWERbreathe Training Feel?
The resistance should be challenging but manageable with the correct technique. Towards the end of a 30-breath session, the inspiratory muscles should feel fatigued and completing each breath should require a strong, deliberate effort.
If all 30 breaths can be completed easily, the resistance may be too low to provide an effective training stimulus. If the athlete cannot complete the session or their technique deteriorates significantly, the resistance may be too high.
When using a manually adjustable POWERbreathe device, the training load can be increased gradually as strength improves. Electronic POWERbreathe K-Series devices offer additional feedback to help athletes and practitioners assess breathing performance and monitor progress.
When Is the Best Time to Train?
Consistency matters more than choosing a particular time of day. Many athletes find that one session in the morning and a second session later in the day is the most convenient approach.
A simple routine could be:
| Time | Activity |
| Morning | 30 POWERbreathe breaths |
| Daytime or evening | Main sport-specific training |
| At least six hours after the first session | 30 POWERbreathe breaths |
During the first few weeks, it may be better to avoid completing a demanding POWERbreathe session immediately before an important interval workout, competition or performance test. IMT is intended to challenge the breathing muscles, and temporary fatigue could affect the session that follows.
Once an athlete is familiar with the technique, practitioners may use a separate inspiratory muscle warm-up before exercise. This should not be confused with the main twice-daily IMT programme. A warm-up uses a lower volume and should prepare the respiratory muscles without creating fatigue.
When Should Athletes Expect to See Results?
Some changes in inspiratory muscle strength may be measurable within four weeks when training is completed consistently.
Chang et al. (2021), for example, found that four weeks of IMT performed twice per day, five days per week improved inspiratory muscle strength and 800-metre running performance in the participants studied.
For most athletes, four to six weeks is a reasonable initial training period before progress is formally assessed. POWERbreathe also identifies four to six weeks as the period during which users should begin to see substantial improvements in inspiratory muscle strength.
Potential changes may include:
- Increased inspiratory muscle strength
- Reduced breathlessness at a familiar exercise intensity
- Lower perceived breathing effort
- Improved tolerance of high-intensity or prolonged exercise
- Better recovery of breathing between repeated efforts
- Improved sport-specific performance
Not every athlete will experience all these changes. Results depend on the athlete’s starting strength, training status, adherence, chosen resistance and whether breathing is currently limiting their performance.
Objective respiratory measurements can help separate genuine physiological progress from day-to-day perceptions.
Track POWERbreathe Training on Your Phone with the Smart Adaptor
The POWERbreathe Smart Adaptor and ActiBreathe App bring digital guidance and progress tracking to compatible mechanical POWERbreathe devices.
The Smart Adaptor attaches to a POWERbreathe Plus IMT device and connects to the free ActiBreathe App using Bluetooth wireless technology. This allows the athlete to view their breathing session on a compatible iOS or Android phone instead of relying entirely on perceived effort or handwritten training records.
During a session, the app can display information including:
- The number of successful breaths completed
- The total number of breath attempts
- The resistance level used
- Time elapsed during the session
- A visual line graph for each breath
- The selected training activity, such as sitting, standing or functional training
This real-time visual feedback can help athletes identify whether each breath has reached the required level and maintain a more consistent approach throughout the session.
The app also creates a record of completed training, allowing athletes to visualise progress, review previous breathing strength tests and monitor improvements over time. This can be particularly helpful for coaches and sports scientists who want IMT to form a measurable part of a wider conditioning programme.
Breathing Strength Testing Without an IMT Device
The Smart Adaptor can also be used independently with its Strength Test Plug. This means an athlete can perform a breathing strength test without attaching the adaptor to another POWERbreathe device.
The ActiBreathe App guides the user through the test and records the result. Based on the breathing strength test and information supplied by the user, the app can suggest an appropriate training plan.
Regular testing can help establish whether breathing strength is improving and whether the current training programme remains sufficiently challenging. Where results are being compared over time, testing should be completed under similar conditions and with consistent technique.
The Smart Adaptor is compatible with the POWERbreathe Plus for inspiratory muscle training for athletes and the POWERbreathe EX1 for separate expiratory muscle training. It does not automatically make every mechanical POWERbreathe model app-compatible, so users should check device compatibility before purchasing.
How Should Athletes Progress Their Training?
Progressive overload is essential if the inspiratory muscles are to continue adapting. When 30 breaths can be completed comfortably with good technique, the resistance should be increased gradually.
Progress can be monitored through:
- Breathing strength test results
- Resistance level
- Successful breaths completed
- Perceived breathing effort
- Breathlessness during a standardised workout
- Recovery between repeated high-intensity efforts
- Sport-specific performance tests
The Smart Adaptor and ActiBreathe App make it easier to record this information consistently. However, digital feedback should still be considered alongside the athlete’s wider training load, recovery and sport-specific performance.
Maintaining the Results
After an initial four-to-six-week development phase, athletes may be able to reduce their POWERbreathe training frequency while maintaining the improvements achieved.
Maintenance training can be incorporated two or three days per week, depending on the device guidance, the athlete’s response and their overall training programme. Some practitioners may also periodise IMT, using a more intensive development block during pre-season before moving to a reduced schedule during competition.
If IMT is stopped completely, breathing muscle adaptations may gradually decline. Regular maintenance sessions can help preserve improvements without placing an unnecessary burden on the athlete’s schedule.
Make Every Breath Part of the Training Plan
POWERbreathe IMT offers athletes a practical and time-efficient way to train muscles that may otherwise receive little targeted attention. A standard programme of 30 breaths twice per day can be completed in only a few minutes, while the Smart Adaptor and ActiBreathe App provide a convenient way to test breathing strength and track training from a phone.
As with any form of conditioning, consistency, progressive resistance and accurate monitoring are central to achieving results.
HaB Direct supplies a range of POWERbreathe products, including mechanical and electronic inspiratory muscle trainers, the POWERbreathe Smart Adaptor and compatible accessories.
Athletes with a diagnosed respiratory or cardiovascular condition, or anyone who experiences unusual chest pain, dizziness or severe breathlessness, should seek advice from an appropriate healthcare professional before beginning a respiratory muscle training programme.
References
Archiza, B. et al. (2018) ‘Effects of inspiratory muscle training in professional women football players: a randomized sham-controlled trial’, Journal of Sports Sciences, 36(7), pp. 771–780. Available at: https://pubmed.ncbi.nlm.nih.gov/28622081/
Carvajal-Tello, N. et al. (2024) ‘Effects of inspiratory muscle training on lung function in elite and non-elite swimmers: a systematic review and meta-analysis’, Frontiers in Sports and Active Living, 6, 1429902. Available at: https://doi.org/10.3389/fspor.2024.1429902
Chang, Y.C. et al. (2021) ‘Effects of 4-week inspiratory muscle training on sport performance in college 800-meter track runners’, Medicina, 57(1), 72. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC7830231/
HajGhanbari, B. et al. (2013) ‘Effects of respiratory muscle training on performance in athletes: a systematic review with meta-analyses’, Journal of Strength and Conditioning Research, 27(6), pp. 1643–1663. Available at: https://pubmed.ncbi.nlm.nih.gov/22836606/
Kowalski, T. et al. (2025) ‘Application of respiratory muscle training for improved athletic performance: a narrative review’, Frontiers in Sports and Active Living, 7, 1632207. Available at: https://doi.org/10.3389/fspor.2025.1632207
Nunes Júnior, A.O. et al. (2019) ‘Inspiratory muscle training improves performance of a repeated sprints ability test in professional soccer players’, Journal of Bodywork and Movement Therapies, 24(3), pp. 280–286. Available at: https://pubmed.ncbi.nlm.nih.gov/31563354/
POWERbreathe (2024) ‘POWERbreathe IMT training protocol: Why 30 breaths twice a day?’. Available at: https://www.powerbreathe.com/blog/powerbreathe-imt-training-protocol-2/
POWERbreathe (2024) ‘POWERbreathe Smart Adaptor for superior breathing training’. Available at: https://www.powerbreathe.com/blog/powerbreathe-smart-adaptor-superior-breathing-training/
Tong, T.K. et al. (2002) ‘Effects of inspiratory muscle training upon recovery time during high intensity, repetitive sprint activity’, International Journal of Sports Medicine, 23(5), pp. 353–360. Available at: https://pubmed.ncbi.nlm.nih.gov/12165887/
