Breathing trainers are devices designed to strengthen the muscles involved in respiration—particularly the diaphragm and intercostal muscles. They're commonly used to support lung health, athletic performance, and recovery from conditions such as asthma or chest infections.

One of the earliest devices was developed by Vladimir Frolov in the 1990s. Drawing inspiration from the Buteyko Method—a breathing technique founded in the 1950s by Ukrainian doctor Konstantin Buteyko—Frolov created a tool that allowed individuals to train their breath from home. His work laid the foundation for many modern breathing trainers focused on health, immunity, and performance.

Breathing trainers add resistance to inhaling and/or exhaling, which forces your respiratory muscles—especially the diaphragm and intercostals—to work harder. Over time, this strengthens those muscles much like weight training strengthens the body.

They help improve:

• Muscular strength and endurance of respiratory muscles
• Conscious control and coordination of breathing patterns
• Oxygen intake efficiency and lung capacity

These gains can translate to better athletic performance and reduced breathlessness in day-to-day life or during recovery.

Yes. With regular use, noticeable results often appear within 3to 4 months.

For example, a study conducted by Markov et al. compared respiratory training to aerobic training and a sedentary control group. Both the breathing trainer group and the aerobic training group showed significant improvements in endurance, suggesting that gains were due directly to respiratory muscle training—not just general exercise.

While individual results may vary, most research points to improvements in:

• Time-to-exhaustion and time trial performance
• Lung strength and endurance
• Breathing efficiency under stress

Breathing trainers are typically used in short, focused sessions of 5 to 10 minutes per day. Here's a general guide:

1. Adjust the resistance to a manageable level
2. Sit or stand upright with proper posture
3. Inhale and exhale fully through the device in a slow, controlled rhythm
4. Start with 2 to 3 sets of 10 to 30 breaths per session

As with any training regimen, consistency is key. Over time, you'll build stronger and more efficient breathing muscles.

Yes, regular use of a breathing trainer can improve VO₂ max—the maximum amount of oxygen your body can use during intense exercise.

This makes breathing trainers a useful tool for:

• Athletes aiming to improve endurance
• Injured individuals maintaining cardiovascular capacity
• Anyone looking to boost oxygen efficiency without added joint strain

Yes. Respiratory training has been shown to reduce breathlessness and improve breathing control in individuals with asthma.

By strengthening the muscles used for inhalation and exhalation, users can reduce their reliance on shallow, inefficient breathing. When paired with digital coaching or guided apps, breathing trainers may also help retrain dysfunctional patterns and promote better respiratory health.

While it won't directly increase your pace, improving breath control can enhance your endurance, pacing, and post-run recovery.

Studies on locomotor-respiratory coupling—breathing in sync with your stride—have shown that efficient breathing patterns reduce muscular workload and overall exertion. A stronger respiratory system also helps delay fatigue and supports better performance in endurance running.