BEGINNER RESPIRATORY TRAINING PROGRAM – 8 WEEKS (DHA)
Dark Horse Athlete
Endurance, General FitnessBetter breathing. Better control. A stronger foundation for performance.
Breathing plays an important role in how we respond to physical effort, yet it's often overlooked in strength and conditioning programs.
This 8 week beginner respiratory training program is designed to help athletes develop better breathing awareness, diaphragmatic control, and the ability to maintain comfortable, consistent breathing during physical activity.
Whether you're lifting weights, building your aerobic base, or preparing for more demanding conditioning work, learning to manage your breathing is a valuable skill.
Who Is This Program For? • Strength and conditioning athletes looking to improve breathing control. • Endurance athletes wanting to develop more consistent breathing habits. • Recreational athletes building their aerobic foundation. • Anyone new to structured respiratory training.
What Can You Expect? Improved Breathing Control: Develop awareness of your diaphragm, lower rib expansion, and breathing rhythm while reducing unnecessary upper body tension.
Better Effort Management: Practice maintaining controlled breathing as exercise intensity gradually increases, helping you recognize and respond to changes in physical effort.
Greater Low Intensity Exercise Tolerance: Progress from short walking intervals to sustained brisk walking, building the ability to maintain steady activity for longer periods.
A Foundation for Future Performance: Establish the breathing mechanics and consistency needed before progressing to more demanding respiratory training.
How It Works • 8 weeks of structured progression. • 3 sessions per week, approximately 10-20 minutes each. • Diaphragmatic breathing, controlled exhalations, and progressive walking. • No specialized equipment required. • Clear instructions and manageable weekly progressions.
Each week builds on the previous one, progressing from basic breathing mechanics to maintaining control during longer periods of physical activity.
The Goal By the end of eight weeks, you'll have practiced the skills needed to manage your breathing more confidently during low intensity exercise and established a foundation for continued respiratory development.
Train your breathing with the same purpose you bring to the rest of your training.
A
Seated Diaphragmatic Breathing
2 x 2:00
B
Relaxed Walking Nasal Breathing
2 x 3:00
A
Seated Diaphragmatic Breathing
2 x 2:00
B
Relaxed Walking Nasal Breathing
2 x 3:00
A
Seated Diaphragmatic Breathing
2 x 2:00
B
Relaxed Walking Nasal Breathing
2 x 3:00
Justin Biays MS, CSCS, TSAC-F
Justin is a military veteran, Strength and Conditioning Coach, and Ultra Runner. After Serving in the military he went on to earn his Masters Degree In Exercise Science and the CSCS. He has helped a wide variety of athletes reach their fitness Goals. He currently specializes in working with endurance athletes, and military and first Responders.
