How Do You Know If You Are Breathing Properly?

Breathing zones determine how efficiently we take in oxygen, especially for mountain endurance athletes. We breathe over 20,000 times a day, yet most of us never stop to ask: Am I actually doing it right? Yes, this applies to everyday breathing, but it’s especially important for mountain endurance athletes. Getting this right isn’t just about efficiency and performance—it’s about survival at high altitude.

Proper breathing mechanics on the mountain can mean the difference between watching a sunrise from the summit, or watching your blood saturation levels plummet (see what I did there!?).

I’ve spent years refining my own breathwork practice, working with mountain athletes, and testing these principles in real-world, high-altitude environments. And through it all, I’ve found that one of the best ways to self-assess my breathing mechanics is by understanding Breathing Zones—the different areas of the body where breath can be directed.

The Three Breathing Zones

Most people default to whatever breathing pattern is automatic. But automatic is not always optimal, especially at altitude. In fact, many athletes breathe in ways that are actually limiting their performance. To optimize oxygenation, we need to understand breathing zones and where your breath is going.

Starting from the bottom-up:

• Zone 1: Diaphragmatic (Belly) Breathing – This is where the magic happens. Deep, controlled breathing into the diaphragm allows for maximum oxygen uptake, better CO2 tolerance, and a more relaxed, efficient system. For mountain athletes, training yourself to default to diaphragmatic breathing can mean better endurance, faster recovery, and a greater ability to handle altitude.
• Zone 2: Thoracic (Ribcage) Breathing – A step up from clavicular breathing, but still not ideal. Breathing into the ribcage does allow for more expansion, but it can still lead to unnecessary tension, especially in endurance situations where energy conservation is key.
• Zone 3: Upper Chest (Clavicular) Breathing – This is the least efficient way to breathe, yet it’s where many people default—especially under stress. When breathing is shallow and concentrated in the upper chest, it leads to rapid fatigue, poor oxygen exchange, and increased anxiety. Not ideal when you’re staring up at thousands of meters of vertical gain.

How to Test Your Own Breathing Mechanics

The Location of Movement Self-Assessment

So, how do you know if you’re breathing properly? Here’s a simple test I use that we call the Location of Movement, or LOM (credit to Dr. Belisa Vranich and Breathing for Warriors for the LOM test)

• Place one hand on your upper chest and one hand on your belly
• Take a deep breath in through your nose
• Notice which hand moves first

If your chest moves first, you’re relying too much on inefficient upper-chest breathing. If your belly expands before your chest, congrats—you’re using your diaphragm properly.

I encourage you to also assess while moving. Next time you’re hiking uphill or pushing through an endurance effort, check in with your breath. Are you tensing up and breathing high in your chest? Or are you maintaining a controlled, steady diaphragmatic breath?

→ Pro tip: oftentimes, the strap of your pack or hydration waist belt is located close enough to the Zone 1 area to provide physical feedback. Use that to your advantage.

→ the Pro’s Pro tip: ANNNND if you’re focused on that physical sensation of diaphragm movement, you’re already out of your head, into your body, and unlocking a meditative state for more endurance. Hell yes to that.

Training Your Breathing for High-Altitude Performance

If you’re serious about improving your breathing mechanics for mountain endurance, here’s what I recommend:

• Begin Doing Breathwork Exercises – for example, one of the exercises we coach at Recal is Hook Lying Diaphragmatic Breathing. Simply lay on your back, feet flat on the ground, knees at a 90-degree angle. Place your hands on your lower belly (or a weight of some kind) and take deep breaths. Feel the movement in your lower belly with each breath. This will not only re-wire your breathing habits, but also strengthen your diaphragm.
• CO2 Tolerance Training – Introducing breath holds and controlled nasal breathing during training can improve your body’s ability to function with lower oxygen levels—crucial for altitude performance.
• Nasal Breathing During Exercise – Try keeping your mouth closed during lower-intensity (to begin) training sessions. This forces you to engage your diaphragm and increases overall respiratory efficiency. Over time, you will be able to keep it nasal during high intensity, too… trust me.
• Check in During Ascent – When climbing, periodically assess your breath. If you’re starting to breathe high in your chest, take a moment, reset, and refocus on deeper, controlled breaths.

Breathing Can Unlock More Endurance – If You Optimize It

Unlock your full potential in the mountains by mastering breathing zones. When you breathe properly, you’re not just surviving at altitude; you’re thriving. I want to help you get the most out of your breath. Take the Recal Breath Index – Assessment now. The LOM is a part of it. Find your baseline and how to improve it.

Train smart, not just hard,

Coach Anthony