Yesterday’s Rowing Session

Yesterday, I jumped on the rowing machine for a workout I’ve been building up to for a while: 3 sets of 2000 meters, but the focus wasn’t just on speed or splits, it was on my breathing. Specifically, nasal only breathing with diaphragmatic (belly) control, working on extending my exhales longer than my inhales.

It sounds simple on paper, but in practice, it’s an intense mental and physical challenge.

What makes this kind of breathing so powerful, and so difficult, is the deliberate restriction of airflow through the nose, even while the body is demanding more. The temptation to just open the mouth and suck in huge gulps of air is overwhelming, especially as the muscles start to burn and your heart rate climbs.

There’s a constant battle in your head. Your body’s primal urge to breathe faster and harder versus the conscious control to slow things down, trusting that you are, in fact, getting enough oxygen. It’s a borderline state of air hunger, where you feel like you could use more air, but you’re safe, and you’re deliberately choosing to stay there.

One of the key reasons I train like this is because nasal breathing produces nitric oxide, a molecule generated in the paranasal sinuses and delivered into the lungs with each nasal breath. Nitric oxide is a potent vasodilator, meaning it relaxes and widens the blood vessels, which helps improve blood flow and enhances oxygen uptake into the bloodstream. Essentially, it makes the oxygen you are breathing in work more efficiently. Combined with slow, controlled exhalations, it optimises gas exchange and calms the nervous system, even in the middle of an intense effort.

But this isn’t something you just jump into. I’ve built up to this gradually over months, learning to tolerate the discomfort, refine my technique, and understand my body’s signals.

This kind of breath control during cardio isn't entry level stuff, it requires patience, awareness, and a lot of mental training too. There’s a fine line between productive discomfort and overreaching, and it’s important to respect that.

Yesterday’s session was a reminder of how much of performance happens between the ears. Holding that steady, controlled breath while my muscles cried out for more air was an exercise in discipline. But the payoff... improved respiratory efficiency, better CO₂ tolerance, and a stronger connection between mind and body... makes it absolutely worth it.

I’ll definitely be revisiting this session format again soon.

Sam