Breathing Exercise Devices Explained: Do Respiratory Trainers Improve Performance?
Breathing Exercise Devices Explained: Do Respiratory Trainers Improve Performance?
What these devices do, what the research really shows, and who is most likely to benefit.
Runners, swimmers, cyclists and gym-goers are all asking the same thing: can you train your breathing muscles the way you train your legs? A breathing trainer promises exactly that. Below, we explain how breathing exercise devices work, what the studies say about performance, and how to pick and use one safely.
The Short Answer
What Are Breathing Exercise Devices?
These are handheld tools that add resistance to your breathing so the muscles involved, mainly the diaphragm and the muscles between your ribs, have to work harder. Not every device serves the same purpose, so it helps to know the main types.
🌬️ Inspiratory Muscle Trainers
Make it harder to breathe in. This is the type most studied for sport and fitness. An adjustable-resistance breathing trainer lets you increase the load as you get stronger.
💨 Expiratory Muscle Trainers
Add resistance when you breathe out. Some are used in sport and speech training, and some devices combine both directions.
🩺 Incentive Spirometers
Medical tools used to encourage deep breaths, often after surgery. They are not designed for athletic performance.
🫂 Airway Clearance Devices
Used under medical guidance to help move mucus from the lungs. Again, not a performance tool.
How Respiratory Muscle Training Works
Your breathing muscles are skeletal muscles, which means they can tire and they can be trained. During hard exercise they work overtime, and fatigue in these muscles may make effort feel harder. Training against resistance can build their strength and endurance. Some studies also report that exercise feels less demanding afterward, which may help you keep a pace for longer.
Do Respiratory Trainers Improve Performance? What the Research Says
📊 2012 Meta-Analysis
A review of 46 studies in Sports Medicine looked at healthy people doing respiratory muscle training. It found endurance performance improved, and that less fit people tended to benefit more than highly trained athletes.
🏃 2013 Athlete Review
A systematic review of 21 randomized trials in athletes reported positive effects on time trials, endurance time and repeated sprint-style tests, along with better breathing muscle strength and endurance in most studies.
🏊 2025 Meta-Analysis
The most recent review pooled 25 articles with 522 athletes, mostly swimmers and soccer players, and assessed muscle strength, lung function and performance after respiratory muscle training.
Who Benefits Most From a Breathing Trainer?
- Endurance athletes: a breathing trainer for runners, cyclists and swimmers targets the muscles that fatigue during long efforts.
- Recreational exercisers: the 2012 analysis suggests less fit people may see larger gains.
- Team sport players: repeated-sprint and intermittent sports may benefit from stronger breathing muscles.
- Anyone who wants a simple add-on: a session takes just a few minutes and can be done anywhere.
How to Use a Breathing Trainer Safely
- Start with light resistance. Pick a setting that feels challenging but lets you keep good form.
- Sit or stand tall. Seal your lips around the mouthpiece and relax your shoulders.
- Breathe in strongly, out normally. Focus on a controlled, full inhale using your diaphragm.
- Repeat for your set. Many programs use around 30 breaths per session, once or twice a day, but always follow your device's instructions.
- Progress gradually. Increase resistance slowly over weeks. For a full plan, see our step-by-step breathing trainer routine.
What to Look for When Choosing a Respiratory Trainer
- Adjustable resistance: so you can progress as your muscles adapt.
- Comfortable mouthpiece: you will use it repeatedly, so a good seal matters.
- Easy cleaning: look for an easy-to-clean design that comes apart for washing.
- Portability: compact enough for a gym bag or desk drawer.
- Clear instructions: a good guide makes correct technique easier.
Tips to Get the Best Results
Consistency matters more than intensity. Train several times a week, keep a simple log of your resistance setting, and combine it with your normal cardio and strength work. Recovery, sleep and nutrition still do the heavy lifting, and the right fitness accessories can make your routine easier to stick with.
Frequently Asked Questions
Do breathing trainers really work?
Reviews of many studies suggest they can improve breathing muscle strength and some measures of endurance performance, although results vary from person to person and study to study.
How long does it take to see results?
Many studies run for around four to eight weeks with regular sessions, so give it at least a month of consistent use before judging.
Is this the same as deep breathing exercises?
Not exactly. Deep breathing and diaphragmatic breathing use no resistance. A trainer adds a load so the muscles must work harder, similar to lifting weights.
Can it treat asthma or other conditions?
No. A fitness breathing trainer is not a treatment for any medical condition. Ask your doctor whether any breathing training is suitable for you.
How do I clean a breathing trainer?
Rinse the parts with warm water and mild soap after use, let them air dry fully, and follow the maker's guidance on how often to disassemble it.
Ready to Train Your Breathing?
Add a few minutes a day to your routine and give your breathing muscles the same attention as the rest of your body.
Shop our breathing trainerSources: Illi et al., Sports Medicine, 2012, HajGhanbari et al., 2013 and Journal of Bodywork and Movement Therapies, 2025. This article is general information, not medical advice. Check with a healthcare professional before starting any new training program.
