If you are a cycling fanatic, you must know the importance of breathing, especially, when you ride uphill. Your lungs give up and you know how it can hinder your cycling performance and you can’t go any longer. If you learn specific breathing techniques through perfect yoga regime, then you know that you can boost your cycling performance drastically.
Let us learn about the techniques that can increase your endurance as well as boost your speed while cycling. Various breathing techniques are –
- A few days before you prepare for cycling outdoors or at least a day before that, spend some time learning to breathe properly. Simply find a quiet spot and focus on your breathing pattern. Breathe slowly and make sure you feel light-headed. This will have a massive impact on your cycling performance.
- Yoga: Yoga can accentuate your cycling performance immensely. Especially if you are going to participate in a cycling rally or any other competition, then this can work wonders in increasing your breathing performance. There are many breathing techniques of Yoga which can be helpful –
- Deep Yogic Breaths: Deep yogic breathing technique will maximize the capacity of your lungs and help your posture as well. Simply breathe through your nostrils rather than your mouth. Breathing through nostrils is effective at transporting oxygen as compared to the mouth breathing. Take deep breath, sending it to your belly so that the abdomen expands. The abdomen should expand so much that the diaphragm and intercostals muscles should also move.
- Pranayam (Alternate nostril breathing): First breathe through one nostril while closing the other one with your finger and then release the breath through the other one, while holding the one through which you inhaled. Complete the sets of alternate breathing. Around 50 sets are sufficient.
- Ardh Matsyendrasana (Sitting half spinal twist): The sitting half spinal twist will open up your chest and lungs. You could feel the air gushing into your lungs. This will increase the supply of oxygen to your lungs and this will reduce the probability of breaking down while cycling for longer hours.
- Setu Bandhasana (Bridge pose): The bridge pose is extremely helpful in opening up your lungs and chest cavity. It is very effective for asthma patients or those who encounter breathing problems. This easy posture can be vital for your cycling performance and will make you sustain for longer time without taking frequent breaks for rest.
- Performance Breathing: Specifically designed for cycling, this breathing technique will increase your endurance and cycling time. It increases the utilization of oxygen by our lungs thereby opening up our lungs and increasing their capacity. The technique is performed by following a “2,2,4” count. Each breath cycle involves two counts, holding your breath on a count of two, and then releasing it on count of four. As you start, you will follow this count. As soon as you get accustomed to it, you can increase this to “4,4,8” and then to “5,5,10”.
“Never run out of air again.”
25 must-visit places and must-do experiences named for 2026
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Not booked your 2026 vacation yet? Get moving, as the must-visit destinations lists for next year are starting to drop.
The venerable travel guide Lonely Planet published its “Best in Travel 2026” book on October 21, featuring a list of 25 great places and 25 great experiences to try out in the year ahead. It’s accompanied by a set of unique itineraries curated on the new Lonely Planet Journeys travel-planning service.
CNN Travel caught up with Nitya Chambers, Lonely Planet’s executive editor and senior vice president of content, to find out what made the cut and why.
Best places
One of Chambers’ favorite picks on this year’s list? Brazil’s “Little Japan,” otherwise known as the Sao Paolo neighborhood of Liberdade.
“Brazil has the largest Japanese community outside of Japan; 2 million claim connection to Japanese descent in Brazil,” she says. Liberdade was “really full of surprises. The anime-inspired street art, the oriental garden. It’s rumored to have the best ramen outside of Tokyo, although I’m sure that’s always a heated debate.”
Another urban pick is Mexico City. Chambers “cannot say enough great things about it. History, food, culture, art! And it was walkable. It was incredible.” The bougainvillea-strewn neighborhoods of Coyoacan, La Roma and La Condesa all get a shout-out from Lonely Planet this year.
The US selections on the destinations list are Theodore Roosevelt National Park in North Dakota – also featured on National Geographic’s Best of the World list for 2026 – and Maine.
“Maine has such a unique culture in the United States,” says Chambers. “So coastal, so much hiking in nature. The beauty there is really distinctive and the (four) national parks there are amazing.”
A forest hike in the springtime is recommended, and don’t miss the heron rookeries; the colonies can support up to 500 birds.
Over on the western edges of Europe, Tipperary is a “truly a hidden gem,” she says. It’s Ireland’s largest inland county and “a lot of folks just pass through on their way to the Wild Atlantic Way (coastal trail). But I think Tipperary really has one of the most beautiful and underrated driving routes.”
And in Asia, the island of Phuket is best known for its “tropical honeymoon, romantic vibe,” but more people are now discovering it as a work-and-travel spot for digital nomads.
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