Breathing-muscle training (IMT)
Free, guided sessions for a handheld inspiratory muscle trainer — a POWERbreathe or Airofit, the device that adds resistance to your in-breath so the muscles you breathe with work against load, like dumbbells for the diaphragm. The boxes ship with a dial and a vague 'do 30 breaths' — this is the bookmarked answer to what to actually do: set your load, and the app counts every resisted breath and times the rest.
Want a quick win? Press start on the right — or browse the full library below.
The session library
Every session counts your breaths and times the rest. New to a device? Start with Foundation IMT. Got the hang of it? The Standard daily protocolis the 30-breath default. There's a progression block, a pre-run warm-up, and an endurance focus for athletes.
Cardio
Get the heart going, low-impact and indoorsRecovery
Unwind, release tension, and reset- Foundation IMT≈ 2 min
Your first week — learn the technique and dial in a comfortable starting load.
2 moves · RecoveryStart - Standard daily protocol≈ 2 min
The evidence-based default — 30 breaths against load, done most days.
2 moves · RecoveryStart - Progressive-load block≈ 7 min
Keep the muscles adapting — when it gets easy, add load.
6 moves · RecoveryStart
You need a device — here's how to use it
Unlike paced breathing you can do anywhere, IMT needs a handheld trainer: a POWERbreathe (you turn a dial to add load) or an Airofit (you set resistance in its app). The app can't turn the dial for you — its job is to remind you of your target load, count every resisted breath, and time the recovery so you never lose your place. Set the device, press start, breathe.
IMT is a real workout for the breathing muscles, so treat it like one: check with a clinician first if you have a respiratory or cardiac condition (such as COPD or asthma), uncontrolled high blood pressure, a history of collapsed lung, recent chest or abdominal surgery, or are pregnant — IMT should be clinician-supervised in those cases. Stop and rest if you feel dizzy. For unloaded paced breathing, the diaphragmatic breathing trainer is the natural cool-down.
Frequently asked questions
What is inspiratory muscle training?
- IMT uses a handheld device that resists your in-breath, so the diaphragm and other breathing muscles work against load and get stronger. It has real evidence for reducing breathlessness, plus support for lower blood pressure and better exercise tolerance.
How many breaths should I do?
- The standard protocol is 30 resisted breaths, once or twice a day, most days. Beginners start with around 20 while learning the technique. The Standard daily protocol counts a set of 30 for you.
How do I set the load?
- Set the dial (POWERbreathe) or app resistance (Airofit) so the last several of your 30 breaths feel hard but doable with good technique and no dizziness. When 30 starts to feel easy, add a notch — that's the progression rule.
Does IMT actually work?
- Yes, within limits: it reliably reduces the sense of breathlessness and has trial support for lower blood pressure and improved exercise tolerance, strongest in respiratory rehab and trained athletes. It won't cause weight loss or guarantee performance gains.
Gear we recommend
You'll need a handheld inspiratory muscle trainer for these sessions — POWERbreathe (a mechanical dial) or Airofit (app-set resistance). We may earn a commission on purchases made through these links.
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Disclaimer. These guided sessions are low intensity and intended for healthy adults, but they are not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.