Yes, you can. Let us introduce you to Emma Farrell, one of the world's leading freediving instructors and a breathing optimisation trainer. UK Sport invited Farrell to work with a range of Olympic athletes over the last three cycles, including swimmers and cyclists. "My work benefits cyclists in terms of improving the breaths that they take, increasing their breathing-muscle flexibility and improving post-race recovery time," Farrell tells us. Put that all together and you have improved cycling performance.

Farrell says there are several breathing techniques depending on the cycling situation. "But the most important thing is to ensure that a person breathes correctly when at complete rest. Up to 12% of the population experience chronic breathing pattern disorders and most aren't aware of it. Once I can make sure a student can breathe correctly when at rest, then we move onto learning how to utilise the full capacity of the lungs and carbon dioxide tolerance."
Neglected aspect Core to Farrell's work is increasing the flexibility of the diaphragm and intercostal muscles, enabling larger and easier breaths to be taken. "Increasing the body's tolerance threshold to carbon dioxide helps when the muscles are under the most duress and screaming for you to slow down or stop," says Farrell. As an example, recall the last time you were puffing and panting up a 1:4. Farrell's breathing techniques will help you manage the pain and perform to your optimum.

Breathing technique is a neglected aspect of cycling performance, which is perhaps surprising when, as a cyclist, you're in a relatively unnatural position. "A cyclist is often hunched over so unless you know how to use your lungs correctly, it's easy for bad breathing patterns to develop as you focus more on chest breathing, rather than abdominal breathing," Farrell explains. "When you're working hard on the bike, you'll be using your intercostal muscles, although the breath should be led by the diaphragm."

Farrell has a range of online videos, many of which are free. Many are relevant for cyclists but there's one that's 100% focused on the world's greatest sport: breathingoptimisation.com/breathing-optimisation-for-cyclists.

"The good thing is that you don't need special equipment.
You just need space in order to be able to stretch and move comfortably. When learning how to breathe correctly and do the exercises, it's advised to practise every day. Huge improvements can be made by doing two half-hour classes a week, then a shorter practice of five to 15mins every day." Breathe easy and ride fast.

James Witts, Cycling Author