Why Most People, Even Athletes, Breathe Inefficiently: What We Can Learn from the Shimozawa Study

Why Most People — Even Athletes — Breathe Inefficiently: What We Can Learn from the Shimozawa Study

When we think of improving performance, whether in sport, business, or daily life, we often focus on training harder, thinking smarter, or getting more sleep. But there’s one system that quietly governs it all: your breath.

And according to a revealing study by Shimozawa et al. (2003), even high level athletes, people who push their bodies to the edge, are getting it wrong.

The Study: What Shimozawa et al. Discovered

In this study, researchers examined the breathing patterns of competitive athletes using respiratory analysis tools. The results were eye opening:

90.6% of athletes showed at least one dysfunctional breathing pattern.

Yes... nearly every athlete in the study wasn’t breathing optimally. Despite strong cardiovascular conditioning and muscular strength, most still defaulted to inefficient or even harmful breathing habits.

Diaphragmatic vs. Thoracic Breathing

The research made a clear distinction between diaphragmatic (belly) breathing and thoracic (chest) breathing:

• Diaphragmatic breathers had stronger lung function, better oxygen exchange, and more efficient respiratory mechanics.

• Thoracic breathers showed higher respiratory resistance, less elastic lung function, and more shallow, rapid breathing patterns, especially under stress or exertion.

In short: how you breathe affects your physiology more than you might think, even if you’re fit.

Why This Matters Beyond Sports

While the study focused on athletes, its implications apply to everyone:

• Corporate professionals often breathe shallowly under stress, reducing cognitive performance and increasing anxiety.

• Everyday individuals may unconsciously adopt poor breathing habits due to posture, emotional stress, or lifestyle — affecting sleep, energy, and mood.

• Athletes may limit their own performance and recovery due to dysfunctional breath mechanics.

What You Can Do About It

As a Performance Breathwork Coach, my role is to assess and retrain breathing patterns, not just for performance but for long term resilience. Inspired by research like this, I help clients:

• Identify dysfunctional breathing (e.g., chest breathing, over-breathing, poor CO₂ tolerance).

• Restore diaphragmatic control and functional breathing rhythms.

• Improve recovery, focus, and stress regulation using tailored breathwork protocols.

• Build performance capacity through CO₂ training, cadence breathing, and nervous system modulation.

Takeaway

The Shimozawa et al. (2003) study is a powerful reminder: even elite level conditioning doesn't guarantee functional breathing. Whether you're an athlete chasing a PR, a professional under pressure, or someone who just wants to feel more in control, your breath is the foundation.

And the best part? It’s something you carry with you everywhere, always available... once you learn how to use it.

Ready to upgrade your performance through better breathing?

Let’s work together to make your breath your most powerful tool in sport, work, and life.