Breathing is something we all do naturally, but Nike's official breathwork coach, Stuart Sandeman, explains that our breathing can be affected by our thoughts and feelings, and in turn, affect them too.

Pre-workout breathing exercises can be helpful in priming the body for better performance, especially during aerobic and anaerobic workouts. By mastering breathing techniques, you can unlock new levels of physical achievement and enjoyment, as seen with the success of Great Britain's Olympic rowing team, Olympic-level swimmers, and UFC fighters who have benefited from Sandeman's coaching.

Sandeman's expertise in breathing techniques can also be found in his bestselling book "Breathe In, Breathe Out," and on the BBC's "Decompression Session" series, where his soothing voice guides listeners through the benefits of proper breathing.

3 Pre-Workout Breathing Exercises to Up Your Performance

To increase motivation when energy levels are low:

Inhale through your nose and allow your diaphragm to expand as your belly fills with air. Then, inhale through your nose again, allowing your chest to expand up and out. Exhale slowly through your mouth, focusing on a count of one. Repeat this exercise for up to one minute as desired, and consider shaking out your body at the end.

This exercise works by creating positive stress, which can help to motivate and prepare you for action, according to Sandeman.

Need to calm their nerves before a big race or competition:

The box breathing technique can be helpful. In this technique, you breathe in through your nose for four counts, hold your breath for four counts, breathe out through your nose for four counts, and again hold your breath for four counts. After completing just one cycle of this technique, you may feel a difference. It is recommended to repeat this technique for four minutes.

This technique works by stilling your mind and body, getting you ready to perform in a flow state. Navy SEALs use box breathing before combat situations to avoid feeling either super relaxed or tense.

To reduce mental distractions and concentrate on your workout, try hands-free alternate nostril breathing:

Begin by closing your eyes and inhaling through your left nostril, then exhale through your right nostril. Inhale through your right nostril and exhale through your left nostril. Repeat until you feel ready to open your eyes and return to your surroundings.

This method is a unique and enjoyable approach to alternate nostril breathing, which is frequently used in yoga, according to Sandeman. This way of doing it is demanding enough to assist you in discovering your intense focus.

Before your next exercise session, experiment with Sandeman's preferred pre-workout breathing techniques to adjust your energy levels as necessary. You don't have to limit their use to exercise; use these breathing exercises whenever you need a quick recharge during the day.