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 the movement of her shoulders and chest made her feel very tired. We noticed that most athletes breathe inefficiently—this isn’t just a few people; it's the majority! I found that no tool is more effective than a training mask in helping you breathe more efficiently. 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, cover your nose and mouth with the training mask but don’t use the straps.
Ask a friend or coach to place their hands on your belly below the ribs, applying light pressure. Breathe naturally for 10 to 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 small object instead of hand pressure—it works just as well.
Do this every day. After a few weeks, you'll notice a change in your breathing pattern. You'll start breathing more efficiently without even thinking about it.
The main issue is breathing through the shoulders and chest (also known as thoracic breathing), which is less efficient than abdominal breathing. By training your body to breathe correctly, you can improve performance and reduce fatigue.
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 see is that they learn to breathe deeply quickly—using the diaphragm for deep breathing.
During interval training, I wear the mask during rest periods. Without it, recovery is harder due to over-ventilation.
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 during two or three intervals per week, especially during rest periods. The idea is to understand how your performance changes without the mask. Within three weeks, you'll notice a difference.
Warm up (wearing a training mask)
Interval training (10 rounds, 20 seconds of work, 40 seconds of active rest)
Workout: Sprint
Main content (without a 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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