Can Breathing Techniques Increase Strength (2025)?

January 24, 2025
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If you’re looking to answer the question can breathing techniques increase strength, you’ve come ot the right place.

Who knew? Increased grip strength and breathwork?

I’d believe grip strength would be improved with strength training, manual labor, rock climbing, trade work, strongman training, and even water intake, but breathwork?

We’ve seen with PosturePro how a brain-based neurology approach to improving posture may increase grip strength. But breathwork?

The science on the topic goes back to the 90’s (and potentially much further).

A 1997 study by Raghuraj et al. found a 4.1 – 6.5% increase in grip strength after 10 days of focused, alternate nostril breathwork (10). Sympathetic nervous system activity and increased oxygen consumption may play a significant role in this increase (16) (more on this later).   

Let’s dive in and learn more about how can breathing techniques increase strength and physical readiness, overall strength, bone mineral density, longevity, and more…

Grip Strength as a Predictive Biomarker

Breath techniques increase grip strength

Image by Ryan McGuire from Pixabay

“Hey, how much ya bench?” 

This was one of the trademark questions of strength when I was a youth in the 80’s and early 90’s (and perhaps still today). Unfortunately, it wasn’t always the biggest benchers who were the biggest hitters in contact sports; the best wrestlers or grapplers, or even the strongest when accounting for legs, back, and functional/strongman strength.

A 2019 review from Clinical Interventions in Aging concluded that “there is adequate evidence to support the use of grip strength as an explanatory or predictive biomarker of specific outcomes such as generalized strength and function, bone mineral density, fractures, and falls, nutritional status, disease status and comorbidity load, cognition, depression, and sleep, hospital-related variables, and mortality (4).”

While the majority of the studies pertain to aging populations, this concept may still hold some merit with other age groups. 

More recent studies suggest grip strength as a “diagnostic tool to identify sarcopenia, undernutrition, physical frailty, and recovery from these diseases and processes. Moreover, HGS is a commonly used parameter to assess physical performance and fitness. The assessment of maximum-strength muscle contractions depends on the recruitment of the motor unit. The neuromuscular system helps control fine coordinated movements, especially in the hands, including the ability to control muscle force over time (14).”

World-renowned strength coach Charles Poliquin used to teach us about using morning grip strength as a marker of nervous system physical readiness and recovery before training. “In his must-read book Science of Sports Training, sports scientist Thomas Kurz recommended measuring handgrip strength using a hydraulic dynamometer to reveal the physical readiness of an athlete. This information provides valuable data to the coach regarding the athlete’s ability to recover from workouts. This theory draws parallel to the findings of studies performed by Sasaki et al (1999), Hunt et al (1985), Frederiksen et al (2002), and Dodds et al (2014) “(13):

As you’ve seen, grip strength is important, but what are the norms/averages?

Grip Strength Norms and Averages

Back in 1954, through his work with Hyman Jampol (one of the founders of Jamar), Charles Bechtol was the first to measure and publish research on grip strength using the hydraulic dynamometer (1). This groundbreaking research paved the way for decades of data collection in the field. 

While grip strength averages vary from sport to sport, including wrestling, judo, Jiu-jitsu, baseball pitchers, tennis (wheelchair), soccer, hockey players, arm wrestlers, firefighters, law enforcement, and other professions, a research team from Nepal set out to create norms for healthy male and female subjects aged 19-29. They found females averaged 32.51kg (lbs), while males averaged 47.24kg (lbs) (3). 

A recent study comparing military personnel and civilian adults found the training soldiers engage in has a positive impact on grip strength, with nearly 10% greater grip strength in the military subjects (51.68kg/) vs the civilian subjects (47.55kg/.) (8). 

Other studies have found correlations between grip strength and various age, gender, and socioeconomic factors. 

Now, for the good stuff…..

Can breathing techniques increase strength?

Breathing techniques increase strength

Image by Engin Akyurt from Pixabay

Did you know that a recent study from the Journal of Health and Rehabilitation Research looked at the impacts of deep breathing on isometric handgrip strength and quality of life metrics, including health satisfaction, physical pain impact, medical treatment necessity, concentration ability, daily energy, sleep quality, work capacity, and more? The researchers saw significant improvements in these measures, leading them to conclude “that deep breathing and isometric handgrip exercises significantly enhance chest expansion, handgrip strength, and the quality of life (12).

In 2014, a research team set out to answer the question of can breathing techniques incrase strength by testing if high-frequency breathwork could improve grip strength and motor speed. Grip strength and motor speed were tested before and after both 15 minutes of high-frequency breathwork and breath awareness training. While the breath awareness training and high-frequency breathwork both increased motor speed, only the high-frequency breathwork immediately increased grip strength (17). 

A study from the Journal of Clinical and Diagnostic Research tested the effects of 12 weeks of fast vs slow breathwork on grip strength and endurance in over 90 male subjects. Baseline grip strength and endurance were recorded prior to the first session and re-recorded after 12 weeks. 

After 12 weeks of training, the slow breathwork group saw a 21% increase in grip endurance (83.95s pre to 101.62s post) with only a 3.5% increase in grip strength (32.83kg pre to 34.0kg post). On the other hand (😀), the fast breathwork group saw a 25% increase in grip endurance (92.78s pre to 116.56s post) and a significant 13% increase in grip strength (33.31kg pre to 37.9kg post) (18). 

We decided to test this out with law enforcement officers. First, we tested baseline grip strength and then took them through twenty minutes of breathwork consisting of a combination of slow, deep breathing techniques followed by more rapid breathing exercises. After the breathwork, we re-tested grip strength and found, on average, a 10% increase in grip strength between the two groups (below). 

Grip strength before and after breathwork anectdotal testing 1
Grip strength before and after breathwork anectdotal testing

Side note**** A recent 2024 study found that breathwork may also counter the effects of de-training. The researchers found that 12 weeks of “yoga/YBM (breathwork) may have applications in sports, occupational health, and recuperative patients (2).”

Can breathing techniques increase strength: Does the type of breathwork matter?

Person practicing specific type of breathwork

Image by EnergieDeVie from Pixabay

Where’s Columbo when you need him? Well, “just one more thing”….we’ve seen hints to the answer with the studies on fast vs slow breathwork. A 2023 study comparing 20 minutes of alternate nostril breathing (Nadishodhana) to humming while exhaling (Bhramari Pranayama) breathwork found that while both improved heart rate variability and blood pressure, the humming while exhaling led to more significant improvements in auditory reaction time. 

The alternate nostril breathing led to a 2.2 % drop in Systolic blood pressure and a 3.8 % drop in Diastolic blood pressure, while the humming exhale breathwork led to a 3.3 % drop in Systolic blood pressure and a 2.77 % drop in Diastolic blood pressure (19). 

While both groups saw a decrease in HRV, the humming while exhaling group saw a 59% improvement in auditory reaction time, while the alternate nostril breath group realized a 10% improvement (19).

Not only has research shown that alternate nostril breathing can increase grip strength (10), but as little as five minutes per day (alternate nostril breathing) can also improve parasympathetic tone (15). Research has also shown that breathing through a particular nostril can positively impact metabolism as well (16). 

Why does breathwork increase grip strength?

Now that we’ve addressed the question of can breathing techniques increase strength, it’s time to dive into why it works. According to the aforementioned study out of the Journal of Clinical and Diagnostic Research: 

“Pranayama training decreases sympathetic activity, resulting in mental relaxation and decreased autonomic arousal, thereby decreasing force fluctuations during isometric contraction. This is reflected as improvement in HGS and HGE (Thangavel 2014).

Taking this a step (well, actually six steps) further, a 2024 analysis of 17 studies and systemic reviews proposed a five-step process for the physiological mechanisms of how pranayama breathing works (9):

  • “Step 1. Activation of mechanoreceptors and chemoreceptors in the respiratory system; 
  • Step 2. Activation of mechanoreceptors and chemoreceptors in the circulatory system, followed by 
  • Step 3. Activation of brain respiro-circulatory control centre; 
  • Step 4. Activation of the cerebellum; 
  • Step 5. Activation of the limbic system and finally end with;
  • Step 6. Activation of the cerebral cortex. (9)” 

Upadhyay et al dive a bit deeper explaining that:

“This (Pranayama – alternate nostril breathing) leads to a reduction in sympathetic arousal resulting in decrease in adrenaline secretion, stimulation of stretch receptors in the lungs leading to stimulation of the Hering-Breuer inflation reflex which causes the sympathetic tone withdrawal and vaso-dilatation and activation of parasympathetic nervous system. Mechanism behind the effect of Nadi Shodhana Pranayama in reduction of BP may be due to the breathing, that stimulates the olfactory nerves situated in the roof of the nasal cavity. This is transferred to olfactory bulbs which are situated in the region of cribriform plate. This olfactory bundle is connected to the front of the brain, which is in turn connected to the hypothalamus. Hypo-thalamus is the part of the brain that regulates hormones. In any perceived stress condition, the serotonin receptors in the hypo-thalamus with the help of splanchnic pathway regulate the stress. When there is a dysregulation of respiration, the face lock of the olfactory signals occurs, and hypothalamus does not receive proper signal. This causes disorganized information to hypothalamus and due to this phenomena hypothalamus pituitary adrenal dysfunc-tion occurs. The regulated breathing pattern in Nadi ShodhanaPranayama causes regulation of the HPA axis. Hence, reduction in BP is observed.  (19)”

They also go on to explain that in the humming while exhaling breathwork, the ““OeU-Mmmma” sound causes vibration of thenasal/laryngeal mucous membrane during exhalation which causes switching off the inspiratory centres leads to reflex apnoea which causes bradycardia through chemoreceptor sinu-aortic mechanism. The humming helps to boost the production of nitric oxide from sinuses and nasal mucosa which acts as vasodilator, improves blood circulation, and maintain the oxygen supply to heart muscles. Nitric oxide is known to modulate norepinephrine, serotonin, dopamine, glutamate, and the other major neurotransmitters].” “The stress can cause altered behavioral changes i.e., depression and anxiety, whereas reduction in reaction time could be due to greater cortical arousal & faster rate of information pro-cessing, improved concentration power, ability to ignore external stimuli.  (19)”

Educational videos on the importance of breathwork and different techniques

Man breathing fire

Image by Kev from Pixabay

Recommended books on breathwork 

Get Stronger By Embracing the Power of Breathwork 

Fish breathing underwater

Image by Syaibatul Hamdi from Pixabay

You might be thinking, “Is this for real, can breathing techniques increase strength?” It’s a valid question. As you’ve seen, breathwork is a simple, free, science-backed, and accessible yet powerful tool that can increase strength,  improve vagal tone, blood pressure, and reaction time, and reduce stress. It’s time to put the rubber to the road, take a few deep breaths and put these strategies into practice. Or, as Pearl Jam so aptly said, “Just Breathe”. 

Stay tuned for part II, in which we dive into the importance of CO2 tolerance, circumferential breathing, different breathwork positions, and real-time Heartmath HRV and coherence tracking during various breathwork sessions.

Also, be sure to check out our other Carbon9D blog posts, articles on Medium, Police1, and NSCA TSAC Report, as well as our various books on topics including Stress Resilience, Building Winning Team Cultures, Increasing Functional Strength, Problem Area Body Fat, Increasing Athletic Power, In-Season Training, and more.

Cheers!

References

  1. Bechtol CO. Grip test; the use of a dynamometer with adjustable handle spacings. J Bone Joint Surg Am. 36-A(4); Pp 820-824. 1954.
  2. Bhunia G and Ray U. Improvement in muscular strength, body flexibility and balance by yoɡasana and with reduced detraining effects by yoɡa breathing maneuvers: A non-randomized controlled study. J Ayurveda Integr Med. 15(1); 100815. 2024.
  3. Bimali I et al. Normative reference values on handgrip strength among healthy adults of Dhulikhel, Nepal: A Cross-Sectional Study. J Family Med Prim Care. 9(1); Pp 310-314. 2020.
  4. Bohannon R. Grip Strength: An Indispensable Biomarker For Older Adults. Clinical Interventions in Aging. 14; Pp 1681-1691. 2019. 
  5. Dodds R et al. Grip Strength across the Life Course: Normative Data from Twelve British Studies. PLoS One. 9(12); e113637. 2014.
  6. Frederiksen H et al. Hand grip strength: A phenotype suitable for identifying genetic variants affecting mid‐ and late‐life physical functioning. Genetic Epidemiology. DOI:10.1002/GEPI.1127Corpus ID: 1355150. 2002.
  7. Hunt DR et al. Hand grip strength–a simple prognostic indicator in surgical patients. JPEN J Parenter Enteral Nutr. 9(6); Pp 701-704. 1985.
  8. Lee HT. Comparative Analysis of Grip Strength between Military Personnel and Civilian Adults. Journal of the Korean Society of Physical Medicine. 19(3); Pp 21-27. 2024.
  9. Mondal S et al. Proposed physiological mechanisms of pranayama: A discussion. J Ayerveda Integ Med. 15(1); 100877. 2024.
  10. Raghuraj P et al. Pranayama increases grip strength without lateralized effects. Indian J Physiol Pharmacol. . 41(2):129-33. 1997.
  11. Sasaki H et al. Grip Strength Predicts Cause-Specific Mortality in Middle-Aged and Elderly Persons. American Journal of Medicine. 120(4); Pp 337-342. 2007.
  12. Sehar J et al. Impact of Deep Breathing Exercises and Isometric Handgrip Exercises to Improve Chest Expansion, Handgrip Strength, and Quality of Life in Chronic Renal Failure Patients on Dialysis. Journal of Health and Rehabilitation Research. 4(2); 2024.
  13. Shea J. The Importance of Low Back Strength in Wrestling Part 3: How to Improve Functional Strength. 9Dfit.com.
  14. Silva-Santos T et al. Hand Grip Force–Time Curve Indicators Evaluated by Dynamometer: A Systematic Review. Nutrients. 16(12); 1951. 2024
  15. Sinha A et al. Assessment of the effects of pranayama/alternate nostril breathing on the parasympathetic nervous system in young adults. J Clin Diagn Res. 7(5) Pp 821-823. 2013.
  16. Telles S et al. Breathing through a particular nostril can alter metabolism and autonomic activities. Indian J Physiol Pharmacol. 38(2):133-7. 1994.
  17. Telles S et al. Immediate changes in muscle strength and motor speed following yoga breathing. Indian Journal of Physiol Pharmacol. 58(1); 22-29. 2014.
  18. Thangavel D et al. Effect of slow and fast pranayama training on handgrip strength and endurance in healthy volunteers. J Clin Diagn Res. 8(5); 2014.
  19. Upadyay J et al. Effects of Nadishodhana and Bhramari Pranayama on heart rate variability, auditory reaction time, and blood pressure: A randomized clinical trial in hypertensive patients. J Ayurveda Integr Med. 14(4); 100774. 2023.

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