Breathing trainers are devices designed to improve the strength and endurance of the respiratory muscles, similar to how weightlifting builds skeletal muscle. These handheld tools use resistance, forcing the diaphragm and other breathing muscles to work harder against an imposed load. They have gained attention from medical professionals, athletes, and the general public seeking to enhance lung function and overall physical capacity. The central question is whether science confirms their effectiveness in achieving measurable physiological improvements.
What Are Breathing Trainers and How Do They Function
Breathing trainers apply controlled resistance to either the inhalation or exhalation phase of the breath. They are categorized into two main types based on the muscles they target. Inspiratory Muscle Strength Training (IMST) devices strengthen the diaphragm and external intercostal muscles, which draw air into the lungs. Expiratory Muscle Strength Training (EMST) devices target the abdominal and internal intercostal muscles used to push air out forcefully.
Mechanisms of Resistance
Resistance mechanisms fall into two categories: flow-resistive loading and threshold loading. Flow-resistive devices use an adjustable opening to provide consistent resistance against airflow, meaning effort increases as the user breathes faster. Threshold devices utilize a spring-loaded valve that remains closed until a user generates a pre-set pressure to open it. This ensures a quantifiable workload regardless of breathing speed, leading to adaptation and increased strength.
Scientific Evidence Supporting Their Use
Respiratory muscle training is effective at increasing muscle strength when properly executed. Objective physiological markers, such as Maximal Inspiratory Pressure (MIP) and Maximal Expiratory Pressure (MEP), measure this effect. MIP reflects the strength of the muscles used to draw air in, while MEP measures the force used to push air out.
Meta-analyses show that training protocols lead to significant increases in both MIP and MEP across various populations. Inspiratory muscle training, for instance, directly strengthens the inspiratory muscles, resulting in a rise in MIP. This physiological change confirms that the devices function as resistance training.
Improvements in strength are proportional to the intensity and duration of the training regimen. Training protocols involve working at loads between 30% and 80% of an individual’s maximum pressure. This deliberate overload follows established principles of exercise physiology, ensuring the breathing muscles become stronger and more capable.
Specific Applications for Respiratory Health and Performance
Improvements in respiratory muscle strength translate into benefits across clinical and performance settings. In clinical health, this training manages symptoms of chronic respiratory diseases. Inspiratory muscle training improves exercise capacity and reduces breathlessness (dyspnea) in individuals with mild to moderate Chronic Obstructive Pulmonary Disease (COPD) and asthma.
Expiratory muscle training improves functions beyond simple breathing. Strengthening these muscles contributes to a stronger cough, which is important for clearing the airway. This training also supports voice and swallowing function in patients with neurological conditions like Parkinson’s disease or stroke.
For competitive endurance athletes, breathing trainers offer a performance edge. Reducing respiratory muscle fatigue allows athletes to direct more oxygenated blood and energy to their working limbs, delaying exhaustion. Consistent training regimens have resulted in improvements in time trial performance, sometimes up to 4.6%.
Considerations for Safe and Effective Use
Achieving maximum benefit depends on proper technique, consistency, and progressive overload. Users must maintain a tight seal around the mouthpiece and follow the specific breathing pattern required, often involving a fast, hard inhalation or exhalation. Protocols typically involve consistent use, with sessions three to five days per week for several weeks.
The resistance level must be progressively adjusted upward as the respiratory muscles adapt. Regimens usually begin at 30% to 50% of the individual’s maximal pressure, increasing resistance weekly or when the current setting becomes easy. This progressive principle ensures the muscles are challenged to become stronger.
While these devices are generally safe, individuals with severe pre-existing respiratory or cardiovascular conditions should seek professional guidance. A healthcare provider can establish the correct starting intensity and monitor for adverse effects. Individual results vary based on adherence and underlying health status.