Training Guide

RESFIT Training Guide

The complete guide to respiratory training with RESFIT products.

Why Train Your Breathing?

Your respiratory muscles — specifically the diaphragm and intercostal muscles — fatigue during intense exercise. When they fatigue, your body diverts blood flow away from working muscles to sustain breathing. This is called respiratory muscle steal, and it's one of the key limiters on athletic performance.

Training these muscles with resistance improves their endurance, reduces oxygen cost of breathing, and delays the point of fatigue — so more blood and oxygen goes where you need it most.

Getting Started: Week 1–2

Start with the lightest resistance setting. Perform 2 sets of 30 breaths (inhale + exhale = 1 breath), with 1 minute rest between sets. Do this once per day, ideally in the morning or before training.

Sit or stand upright with good posture
Breathe in slowly and fully through the device — aim for 2–3 seconds per inhale
Exhale fully through the device — aim for 3–4 seconds per exhale
Focus on diaphragmatic breathing: your belly should rise, not your shoulders

Building Intensity: Week 3–4

Increase to 3 sets of 30 breaths. Begin increasing resistance by one level if the current level feels easy. You should feel your breathing muscles working, but not be gasping or dizzy. Take breaks if needed.

Performance Phase: Week 5+

At this stage, integrate breathing training into your warm-up or cool-down. You can also perform sprint-interval breathing: 10 fast breaths, 10 slow controlled breaths, repeat 3–5 times. Continue increasing resistance as your capacity improves.

Combining RESFIT Products for Maximum Results

During training: Use the Breathing Trainer before your workout to prime respiratory muscles
During sleep: Use Nasal Strips or Mouth Tape to ensure nasal breathing overnight — this is when your body does most of its recovery
Post-workout: Compression socks and calf sleeves accelerate circulation and muscle recovery
Cold weather runs: The Balaclava with Air-Filter warms and filters the air entering your lungs

Tracking Progress

Every 2 weeks, test yourself with a simple breath-hold exercise (after a normal exhale, hold as long as comfortable — this is your BOLT score). A score above 25 seconds indicates good CO2 tolerance and respiratory fitness. Most users see improvement of 5–10 seconds within the first 4 weeks.