Mastering Breathing Techniques for Riders: Improve Your Connection with Your Horse

Chestnut horse and rider relaxed and focused on performing their dressage test, with a caption 'What impact is your breathing having on your riding?'

Mastering Breathing Techniques: A Powerful Tool for Riders and Horses

In the world of equestrian sports, riders often focus on physical fitness, skill development, and building a strong bond with their horses. However, one essential element is often overlooked—breathing. Proper breathing can be a game-changer, helping you stay calm, focused, and connected to your horse. It’s surprising how many riders tend to hold their breath or breathe shallowly under stress, which can affect both their own relaxation and their horse’s performance. In this post, we’ll explore how to harness full lung capacity with each breath, why deep breathing matters, and specific exercises to help you stay balanced in the saddle.

The Science of Breath: Why Deep Breathing Matters

When we’re tense or focused, it's common to take short, shallow breaths using only the top part of our lungs. While this may feel natural, it deprives the body of oxygen and sends a signal to the brain that we are in a stressful situation, whether we are or not. This can increase heart rate and leave us feeling less grounded. Diaphragmatic breathing, or “belly” breathing, engages the full capacity of the lungs, inviting calmness and control back into both mind and body.

Why Diaphragmatic Breathing?

Diaphragmatic breathing activates the parasympathetic nervous system, the body’s “rest and digest” mode, which helps us relax and stay focused. It maximizes oxygen intake, giving muscles the fuel they need to perform efficiently and reducing the risk of tension or fatigue during longer rides. Deep breathing also helps clear the mind, making it easier to stay in the moment with your horse for a smoother ride overall.

A diagram with 2 torsos from a side view showing how the diaphragm descends as we breath in, and rises as we breathe out. — How your diaphragm moves as you breathe

Why Nasal Breathing is Key

How we breathe—through the nose or mouth—also impacts our relaxation and focus. Humans are designed to breathe through the nose, as it promotes oxygen efficiency and stimulates the vagus nerve, which helps activate the parasympathetic nervous system. This connection helps us feel calm, alert, and grounded.

Nasal breathing also naturally filters, warms, and humidifies the air before it reaches the lungs, supporting smooth, healthy breathing that enhances endurance. In the saddle, nasal breathing supports steady, controlled breath patterns and reduces stress.

Why Nasal Breathing is Key

How we breathe—through the nose or mouth—also impacts our relaxation and focus. Humans are designed to breathe through the nose, as it promotes oxygen efficiency and stimulates the vagus nerve, which helps activate the parasympathetic nervous system. This connection helps us feel calm, alert, and grounded.

Nasal breathing also naturally filters, warms, and humidifies the air before it reaches the lungs, supporting smooth, healthy breathing that enhances endurance. In the saddle, nasal breathing supports steady, controlled breath patterns and reduces stress.

Encouraging Calm and Steady Breathing for Your Horse

When you breathe through your nose, the slow, steady pace naturally signals calmness to your horse. Horses are quick to pick up on changes in your breath and can become anxious if they sense tension. Nasal breathing helps maintain a calm, centered rhythm that reassures your horse, allowing them to stay relaxed and focused.

By making nasal breathing a habit, you engage your body’s natural design to stay calm, regulated, and alert. Whether you’re new to breathwork or an experienced practitioner, focusing on nasal breathing can deepen your riding experience.

Breathing Technique for Riders: Step-by-Step Guide

Now that we understand the benefits of proper breathing, let’s go over how to practice it effectively. Start off the horse and gradually incorporate it into your riding practice.

Find Your Breath: Place one hand on your belly and the other on your chest. Inhale deeply through the nose, expanding your belly first, then your ribs, and finally your chest. Your belly should rise while your chest remains still.
Exhale Fully: Slowly exhale, allowing your belly and ribs to contract naturally. Make sure you release all the air in your lungs to make room for the next deep breath.
Practice a Steady Rhythm: Continue to inhale through the nose and exhale either through the mouth or nose, depending on what feels comfortable. Focus on maintaining a steady pace, even when you’re moving on the horse.
Transfer to Riding: Once you’re comfortable with this pattern, try it during warm-ups and at different gaits. With practice, it will become second nature and help you stay balanced and calm in the saddle.

Breathing Exercises to Try

Here are a few breathing exercises to reduce stress and sharpen focus before, during, and after your ride:

4-7-8 Breathing: Inhale for 4 counts, hold for 7, and exhale completely for 8. Repeat this pattern 3-4 times, focusing on a smooth exhale to naturally slow your heart rate and calm the mind.
Box Breathing: Inhale for 4 counts, hold for 4, exhale for 4, and hold again for 4. This technique is great for clearing your mind and finding focus, whether you’re entering the arena or navigating a challenging exercise.
Diaphragmatic Breathing Drill: Place one hand on your chest and the other on your abdomen. Focus on keeping your chest still while your belly rises and falls with each breath. This drill reinforces proper breathing technique and keeps your breath steady.

Image of a mans torso, he has his right hand resting on his chest and his left hand on his diaphragm, feeling how they move as he breathes. — Use your hands to feel where you are breathing, and bring your focus to breathing into your diaphragm.

Horses Mirror Our Breath and Emotions

It’s often said that horses mirror our emotions, picking up on our energy, posture, and tension. This sensitivity extends to our breath as well. A horse’s respiratory and heart rates can sync with the rider’s, meaning if you’re calm, your horse is more likely to feel secure.

Co-regulation Through Breath

This process of co-regulation means that your horse responds to changes in your breathing and emotional state. When you breathe calmly and rhythmically, you send a message of calm confidence to your horse. Conversely, rapid or shallow breathing can create tension, which your horse may interpret as a sign of danger. The next time you feel tense or notice your horse becoming anxious, take a few deep, slow breaths. You might be surprised by how much this simple technique can settle both you and your horse.

A woman in a field with her back to the camera. She has her arms spread wide as she takes a deep breath in. — And Breathe

Hopefully you can see that mastering breathing techniques is an invaluable tool for horse riders to become more mindful, calm, and connected. Through simple breathing techniques and exercises, you can regulate your own nerves, communicate calmness to your horse, and stay in tune with both yourself and your horse's needs. So, start practicing these breathing exercises today, both on and off the saddle, and experience the positive impact deep, diaphragmatic breathing can have on your riding and the connection you share with your horse.

Breathing might seem simple, but it’s an incredibly powerful tool in the saddle. Have you noticed how your breathing impacts your rides? Are there specific challenges you face with breathwork? I’d love to hear your thoughts, experiences, or any questions you have about the techniques shared here! Let’s start a conversation about how we can use breath to build stronger, calmer connections with our horses. Drop your comments below.