Am I Supposed to Breathe IN or OUT?!

How to BREATHE correctly when you exercise

Ever feel like exercise comes with WAY too many rules?! 🤯

When to lift. How heavy. How many reps.

And now…when to BREATHE?!

Unless you’re a fitness nerd (🤓 guilty!), all the science behind exercise can feel overwhelming.

But here’s the good news:

✨ You don’t need an exercise science degree to get strong and healthy.

Most of the fancy details aren’t necessary to make meaningful progress.

Still, sometimes understanding the why behind a technique can make your workouts more effective.

And one of the most common questions I hear in our group coaching calls is:

“When am I supposed to inhale and exhale during an exercise?”

So today, let’s clear up the confusion and make breathing during exercise SIMPLE!

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Why This Matters

For most everyday exercise, you don’t need to obsess over timing every inhale and exhale. But as you lift heavier weights, increase intensity, or work on pelvic-floor control, how you breathe can influence stability, pressure management, and overall performance.

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FITNESS SIMPLIFIED

You don’t need to overthink your breathing during exercise—just remember one simple rule!

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Fitness Tip to Improve Your Breathing Technique

Exhale On The Effort

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Here’s an easy way to coordinate your breath with most strength exercises:

☑️ Inhale as you lower or release into the movement.

☑️ Exhale during the effort—as you push, pull, or lift.

Think about a squat:

👉 Breathe in as you lower down, then breathe out as you stand back up.

Squatting something really heavy? Exhale HARD through pursed lips the entire time you’re standing up.

This simple rhythm can help you coordinate your breathing with movement,

manage abdominal pressure and support core and pelvic-floor control.

(And during isometric holds, just keep breathing steadily—think “breathe behind the bracing”.)

Want to see it in action?

This video demonstrates breathing technique with several common exercises. 👇

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Breathing Explained

Exhale during the “work” part—when you’re pushing, pulling, or lifting
Inhale as you release or return
Exhaling hard creates more core stability

Extra Tip: Pick just one exercise to practice this with, like the squat. See how it feels to pause at the bottom of the squat, then forcefully start exhaling a split second before you begin pushing yourself back up.

Did You Know...

Your breath and pelvic floor work together! As you exhale, your diaphragm rises and your pelvic floor naturally tends to lift with it, helping coordinate deep-core function. Try contracting your pelvic floor muscles (performing a kegel) when you exhale.

Practice belly breathing. Belly breathing—or diaphragmatic breathing—can help you learn to coordinate your diaphragm, core, and pelvic floor 👉(like in this demo video) How to do Diaphragmatic Breathing

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NUTRITION SIMPLIFIED

Staying hydrated doesn’t have to mean giving up your favorite beverages—it just means making water your go-to!

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Nutrition Tip for Better Hydration

Practice “Water Before & With”

Plain water is one of the simplest ways to stay hydrated.

But let’s face it—sometimes we want something a little more exciting! ☕🥤🍷

And that’s perfectly okay!

The key is making water your default beverage,

rather than relying on coffee, soda, or other drinks to satisfy your thirst.

Try this simple “Water Before & With” guildline:

💧 BEFORE: Drink a glass of water before reaching for another beverage.

💧 WITH: Keep water alongside your coffee, soda, or a glass of wine.

It’s an easy way to build a consistent hydration habit without creating another rigid food rule.

Enjoy your favorites—just make water your everyday foundation!

And don’t forget that hydration isn’t just about beverages.

Many fruits & veggies are naturally packed with water, making them a delicious way to support your hydration goals.

Try my yummy soup recipe below paired with roasted chicken for a hydrating fall meal!

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Butternut Squash Soup

More ideas for Hydrating Meals

Mediterranean Steak Bowl with grilled steak, cucumber, tomatoes, leafy greens, quinoa, feta and a lemon-yogurt dressing
Watermelon & grilled shrimp salad with cucumbers, arugula, avocado, fresh mint and a lime vinaigrette
PROtein-rich Greek yogurt or cottage cheese + strawberries, kiwi, and chia seeds

MINDSET SIMPLIFIED

The secret to lasting healthy habits?

👉 Turn intentional actions into everyday rhythms.

Think about this week’s tips: Exhale on the Effort and Water Before & With.

Both are simple patterns you can practice until they become second nature.

After years of strength training, I rarely think about when to exhale during a rep—it happens naturally.

And after practicing Water Before & With, reaching for water has become automatic, too.

✨That’s the power of rhythm.

Repeated patterns take the guesswork out of healthy habits, making them easier to maintain even when life gets busy.

Look for one healthy habit that currently feels random or inconsistent.

Could you give it a simple, repeatable rhythm?

Practice it intentionally today so it becomes effortless tomorrow.

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Mindset Tip to Lasting Habits

Create Rhythms That Stick

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THE TAKEAWAY

A healthier, stronger future isn’t built by mastering everything at once—it’s built through small, intentional choices practiced consistently. The more you weave those choices into your everyday life, the less effort they require and the more naturally they become part of who you are. Keep it simple, find your rhythm, and let consistency do the heavy lifting.

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Exhale On The Effort
Practice “Water Before & With”
Create Rhythms That Stick

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ADDITIONAL RESOURCES

Self Care Simplified podcast

SELF CARE SIMPLIFIED PODCAST EP No. 203. Stressed Out? Breathing, Stretching, and the Value of 10-Minute Routines with YouTube Star Kassandra Reinhardt

‍SELF CARE SIMPLIFIED PODCAST EP No. 428. Drinking Water - Are You Making These Mistakes?

SELF CARE SIMPLIFIED PODCAST EP No. 360. THIS is Why Your Habits are Inconsistent!

SPECIAL RESOURCE

Are you having pelvic floor problems? Not sure how to coordinate your breath with a kegel exercise? Check out this video to get guidance on going deeper with breathing for a stronger pelvic floor.