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Breathing Technique in Rowing – how to Optimize your Breathing for more Power and Endurance

28. March 2025

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BY Lars Wichert

The Importance of Proper Breathing in Rowing

Breathing is something we do automatically – and that’s precisely the challenge. In sports, especially rowing, the right breathing technique can make the difference between an efficient, powerful session and rapid exhaustion. A controlled breathing rhythm not only helps to better absorb oxygen and optimally supply muscles, but also has a positive effect on the nervous system and mental performance.
I am Lars Wichert, a former competitive rower. From my experience, I know how essential breathing is for high endurance performance – whether on the water, on the rowing machine, or in other endurance sports. In this article, I will show you how to use the correct breathing technique in rowing to increase your performance and train more efficiently in the long term.

How Breathing Affects the Body – Basics of Oxygen Supply

Our body regulates breathing through the autonomic nervous system, which is not consciously controlled. So-called chemoreceptors constantly check whether there is enough oxygen in the blood and whether the ratio between oxygen (O₂) and carbon dioxide (CO₂) is balanced. During physical exertion – such as during rowing – the oxygen demand of the muscles increases, which automatically increases the breathing rate.
The type of breathing plays a crucial role:
  • Abdominal breathing (diaphragmatic breathing): This involves actively using the diaphragm, which leads to deeper and more efficient oxygen uptake.
  • Chest breathing: It is often shallower and less efficient because it costs more energy and does not use the entire lung.

With conscious breath control, you can ensure that your body receives the optimal amount of oxygen, making you more efficient and more enduring.

The Correct Breathing Technique in the Rowing Stroke

In rowing, breathing is controlled by the movement of the stroke. A simple principle to remember is:
Inhale in the forward roll phase, exhale in the drive phase
This rule results from the load dynamics of the rowing stroke:

  • Forward roll phase (preparation for the pull): Here, the body is in a relaxed position. This is the ideal moment to take a deep breath and fill the lungs with oxygen.
  • Drive phase (force application): As soon as you push through your legs and pull the handle towards your body, you should exhale – similar to strength training when you are working against resistance.
  • Finish and recovery phase: After the drive phase, there is a short relaxation period that you can use to prepare for the next inhalation.

By consciously exhaling during the pull, you prevent your body from suffering from a lack of oxygen and CO₂ from building up in the muscles – which prevents fatigue and loss of performance in the long term. In most cases, the described breathing rhythm occurs all by itself, without you having to consciously think about it or control it.

Breathing Technique at Different Stroke Rates

Depending on the training intensity and objective, the breathing rate also varies. While a relaxed basic endurance training allows for calm breathing, it must automatically adjust at higher intensities.

At high to very high frequencies and intensities (e.g., sprint intervals or a 2000m race), it can be useful to use double breathing: You inhale and exhale one and a half times during the forward roll, and the second exhalation occurs during the drive phase. However, this is only recommended for very experienced rowers.

Why the Breathing Technique Remains Constant with Increasing Intensity

Many people think that the breathing technique must change drastically with increasing load – but that is a misconception. The basic process remains the same, only the intensity of breathing increases. While you can still manage with long, deep breaths at lower frequencies, breathing becomes shorter and faster at higher frequencies.
That means:
  • Breathing adapts to the pace but remains in the rhythm of the stroke.
  • Control over breathing remains important even under high loads to avoid hyperventilation.
  • Conscious exhalation ensures complete emptying of the lungs and prevents CO₂ build-up.

Breathing Technique and the AUGLETICS Eight Style

The AUGLETICS Eight Style not only offers a quiet, precisely controlled magnetic brake system, but also an interactive training control that helps you optimize your breathing technique.

What makes it special?
  • Stroke Ratio: The ratio of forward roll to drive phase is displayed on the 15-inch HD screen. An optimal ratio for a moderate endurance session is approximately 2:1. Here, you can also easily get used to breathing in and out over the entire stroke.
  • Resistance Levels: With the AUGLETICS rowing machine, you have ten resistance levels and five additional power levels that allow you to perform different types of training. Depending on the intensity, you must adjust your breathing rate to the load.
  • Low Noise Level: Thanks to the whisper-quiet magnetic brake, you can perceive your breathing much more consciously.

Rudertraining, Workout, Virtual Trainer

A major advantage of the AUGLETICS Eight Style is that with precisely adjustable resistance, you can adapt your breathing behavior to different load levels – ideal for working on your breathing technique in a controlled manner.

Practical Tips for Improving Breathing Technique

Practice abdominal breathing: Place a hand on your stomach and feel it rise as you inhale. Practice consciously incorporating deep breathing into everyday life.
  • Avoid shallow chest breathing: It is inefficient and can lead to rapid fatigue.
  • Breathing exercises for relaxation: Slow, deep breathing outside of training helps to strengthen the respiratory muscles and reduce stress.
  • Pay attention to your breathing rhythm during training: A constant pattern ensures an even supply of oxygen.

Test: Are you breathing correctly?
Try to consciously pay attention to your breathing during a relaxed session. Do you feel that you are breathing irregularly or not inhaling deeply enough? Especially if you still have to inhale again to absorb pressure, you know you are too late. Then it’s time to work on your technique.

The Right Breathing as the Key to Better Rowing

The correct breathing technique is a crucial factor for efficient rowing training. Controlled abdominal breathing can increase your performance, delay fatigue, and even reduce stress. By consciously inhaling in the forward roll phase and exhaling in the drive phase, you use your oxygen optimally and can row powerfully for longer.
Whether you are a beginner or training ambitiously – with the right breathing technique, you will not only row more efficiently, but also more relaxed. And with the AUGLETICS Eight Style, you have a rowing machine that optimally supports you in perfecting your breathing pattern.
Now it’s time to: Inhale, exhale – and start rowing!

About the author

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c’è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one’s health with little effort – because there is no better prevention than taking care of one’s own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l’équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d’avironneur, il a travaillé comme entraîneur et a remporté le championnat d’Europe avec son équipe. Aujourd’hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu’entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s’adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu’il est possible de faire beaucoup pour sa santé avec peu d’efforts, car il n’y a pas de meilleure prévention que celle de sa propre santé.
Picture of Lars Wichert

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c'è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one's health with little effort – because there is no better prevention than taking care of one's own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l'équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d'avironneur, il a travaillé comme entraîneur et a remporté le championnat d'Europe avec son équipe. Aujourd'hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu'entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s'adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu'il est possible de faire beaucoup pour sa santé avec peu d'efforts, car il n'y a pas de meilleure prévention que celle de sa propre santé.

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