The main advantage of controlled breathing in endurance sports is improved oxygen efficiency and enhanced performance. By mastering controlled breathing techniques, athletes can manage their heart rate, delay fatigue, and optimize oxygen delivery to their muscles. This results in increased stamina and endurance, enabling them to sustain longer periods of physical activity. Controlled breathing can also aid in mental focus and relaxation during competition, reducing anxiety levels and enhancing overall athletic performance. This practice is crucial for athletes in various sports, especially long-distance events.