Annie Thorisdottir, a professional CrossFit athlete from Iceland, is also a coach at CrossFit Reykjavik. She is the only woman to have won the CrossFit competition twice. This image shows her during a training session. During her training, Annie used to take deep breaths, and her shoulder and chest movements made her feel exhausted. We noticed that most athletes breathe inefficiently—this isn’t just a few individuals, but rather the majority! I also found that no other tool could help improve breathing efficiency like the training mask. Here’s a simple experiment you can try! Lie on the floor in a seated position. First, take a normal breath, then take a deep breath. You’ll notice your abdomen slightly rising and falling. Next, place the training mask over your nose and mouth without using the straps. Ask a friend or coach to place their hands on your belly below the ribs, applying gentle pressure. Breathe naturally for 10–15 times. The training mask will force you to breathe through your nose first. Your diaphragm and abdomen won’t move much, which creates more space in your chest, allowing you to inhale more air. After removing the mask, the athlete continues breathing. As shown in the video, she continues using the same breathing mechanism. Wait until the mechanism disappears, then repeat the process several times. You can also use a light object instead of hand pressure; the effect remains the same. Do this every day. After a few weeks, you’ll notice a change in your breathing pattern. You’ll start breathing more efficiently on your own. The main issue is not breathing through the shoulders and chest (known as thoracic breathing), which is less efficient. Instead, abdominal breathing is a more effective way to breathe. **What are the benefits of using a training mask?** The training mask provides one of the best breathing warm-ups. When athletes use it, the biggest change we’ve seen is that they quickly learn how to perform deep breathing using the diaphragm. During interval training, I wear the mask when resting. Without it, recovery is difficult due to excessive breathing. **How many times should I use a training mask per week?** It's recommended to wear it during your warm-up every day. Use it for two or three intervals per week and during rest periods. The goal is to understand how your performance changes without the mask. Within three weeks, you'll see noticeable improvements. **Warm up (with training mask)** Interval training (10 rounds, 20 seconds of work, 40 seconds of active rest) Workout: Sprint **Main content (without training mask)** Interval training (6–10 rounds, 1 minute of work, 1 minute of active rest) Wear the mask during active rest, and adjust the number of rounds based on your ability.

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