The Breathing Trick Behind Tennis GOAT Novak Djokovic's Success

There’s something almost otherworldly about the way Novak Djokovic moves on a tennis court. His agility, endurance, and mental resilience are second to none. At 37, an age when many athletes begin to slow down, Djokovic continues to dominate, outlasting younger opponents in grueling five-set matches.

How does he do it?

Most fans and analysts attribute his success to his extreme discipline, plant-based diet, and rigorous training. But there’s a lesser-known factor that plays a vital role in his dominance: his breath.

Djokovic has spoken openly about the importance of controlled breathing in his performance, and if you observe him closely during matches, you’ll notice something remarkable: he breathes predominantly through his nose.

This isn’t just a random habit; it’s a scientifically backed strategy. Nasal breathing is a key component of endurance, recovery, and focus, and Djokovic, always searching for an edge, has mastered it. He’s not alone. Other elite athletes, including Iga Świątek, have embraced nasal breathing as a tool to enhance their performance.

The idea that something as simple as how you breathe could influence sports performance may seem surprising, but as someone who has spent years studying breathing and the Buteyko Method, I can tell you: it makes all the difference.

Why Nasal Breathing Matters

Nasal breathing plays a vital role in maintaining the delicate balance between oxygen and carbon dioxide (CO2) in the body.

Contrary to popular belief, simply taking in more oxygen isn't enough. What truly matters is how effectively oxygen is utilized by the cells. CO2 is the key to unlocking this process.

When an athlete breathes too much, especially through the mouth, CO2 levels drop, making it harder for oxygen to detach from hemoglobin and reach the muscles. This phenomenon, known as the Bohr effect, explains why over-breathing actually hinders performance rather than improving it.

Djokovic’s ability to maintain nasal breathing under intense physical exertion allows him to sustain higher CO2 levels, ensuring that oxygen is efficiently delivered to his muscles. This means he can outlast his opponents without experiencing the early-onset muscle fatigue that plagues so many tennis players.

Endurance and Recovery: The Nasal Advantage

One of the greatest benefits of nasal breathing is its impact on endurance. When breathing through the nose, an athlete naturally regulates their breathing volume, preventing unnecessary hyperventilation. This results in a steadier heart rate, reduced lactic acid buildup, and a greater ability to stay composed during long rallies.

Djokovic’s ability to remain calm and controlled deep into a five-set match cannot just be attributed to mental toughness; it’s also linked to his breath. Studies have shown that athletes who train with nasal breathing experience improved aerobic capacity, i.e., they can perform at a high intensity for longer periods without exhaustion. Additionally, nasal breathing increases nitric oxide production, which enhances circulation, reduces inflammation, and accelerates recovery between points and between matches.

Nasal Breathing and Mental Clarity

Another key benefit of nasal breathing is its effect on mental sharpness. Djokovic is famous for his ability to maintain laser focus, even under immense pressure. Nasal breathing stimulates the parasympathetic nervous system, which keeps the body in a state of balance rather than triggering the stress-driven "fight or flight" response that mouth breathing can cause.

By keeping his breathing slow and controlled, Djokovic ensures that his mind stays clear, his decision-making remains sharp, and his body stays relaxed (all critical factors in a high-stakes match).

Many athletes struggle with nerves, adrenaline spikes, and erratic breathing, leading to poor shot selection and unforced errors. But Djokovic, through nasal breathing, maintains physiological stability, allowing him to execute his game plan with precision. And when it comes to optimizing breathing for peak performance, he is proving what Dr. Konstantin Buteyko, Md-PhD taught decades ago: the less you breathe, the better you perform.

The Buteyko Method

What Novak Djokovic is doing with his breath, whether consciously or instinctively, aligns with the core principles of the Buteyko Method.

Developed by Dr. K.P. Buteyko, Md-PhD, this approach to breathing teaches that less is more. Rather than taking deep, forceful breaths, the Buteyko Method emphasizes quiet, nasal, and reduced breathing to optimize oxygen utilization, stabilize CO2 levels, and enhance endurance.

One of the most misunderstood aspects of breathing is that more air does not equate to more energy. In fact, excessive air intake, especially through the mouth, causes a drop in CO2 levels, which constricts blood vessels and reduces oxygenation.

The Buteyko Method helps correct this imbalance by retraining athletes to:

· Breathe Through the Nose at All Times, Even Under Exertion: This enhances nitric oxide production, a molecule that improves circulation and oxygen absorption.

· Reduce Breathing Volume to Optimize CO2 Retention: This ensures that oxygen is efficiently delivered to working muscles. When athletes engage in mouth breathing, they often take in excessive air, expelling too much CO2 and reducing oxygen availability at the cellular level. By reducing their breathing volume and tolerating a mild sense of air hunger, athletes train their bodies to use oxygen more efficiently, delaying the onset of muscle fatigue and improving endurance.

· Train the Diaphragm for More Efficient Respiration: Many athletes unknowingly breathe using their upper chest, leading to unnecessary tension and energy expenditure. This type of shallow breathing is inefficient and can contribute to premature exhaustion. The Buteyko Method focuses on strengthening the diaphragm, the body’s primary breathing muscle, so that athletes can maintain smooth, controlled breaths even during peak exertion. A strong, well-conditioned diaphragm helps conserve energy and improves overall stamina.

· Increase Breath-Hold Time to Build CO2 Tolerance: Athletes with higher CO2 tolerance experience less breathlessness and greater stamina. Breath-hold exercises train the body to adapt to rising CO2 levels, which in turn enhances the efficiency of oxygen delivery. Over time, this allows an athlete to perform at a higher intensity while maintaining lower respiratory rates.

By applying these principles, an athlete can drastically improve endurance, recovery, and mental resilience, all of which are on full display in Djokovic’s terrific game.

It Starts With the Breath You're Not Taking

The secret behind Novak Djokovic's seemingly ageless endurance and laser focus isn't buried in some exotic supplement or arcane training ritual. It's hidden in plain sight.

He, like a growing number of elite performers, understands what K.P. Buteyko, Md-PhD discovered decades ago: peak performance isn't about forcing more air in, but about intelligently managing the air you use, optimizing that vital CO2 balance.

Maybe you're not vying for a Grand Slam title, but that persistent fatigue, that midday brain fog, that feeling of hitting a wall despite your dedication to fitness? It might just be your body whispering, or perhaps, given the breathlessness, gasping, for a different approach. It’s signaling an imbalance that treadmills and protein shakes alone can't fix.

If Djokovic's mastery over breath resonates, and you suspect your own breathing might be subtly sabotaging your energy and potential, where do you begin?

The journey starts with understanding the 'why' and the 'how' behind optimal breathing. For a comprehensive dive into the science and the stories of those who've reclaimed their health through these principles, my insightful book, Breathe to Heal, is an invaluable starting point. It unpacks the Buteyko Method's foundations, revealing how taming your breath can transform your health.  

But reading is one thing; retraining decades of subconscious breathing habits is another. This isn't about quick hacks; it's about systematically re-educating your body's respiratory center. For those ready to truly implement these life-changing principles and receive personalized guidance, the Buteyko Breathing Center offers a comprehensive 2–4 month-long Buteyko Breathing Normalization Training. Under expert guidance, you learn to normalize your breathing patterns day and night, unlocking the door to sustained energy, sharper focus, enhanced recovery, and the kind of quiet resilience that defines true champions both on and off the court.  

Perhaps the ultimate competitive edge isn't just in the muscles you build, but in the air you don't waste. Ready to breathe less and achieve more?