Components of Training - Breathing

• Breathing - the bridge between the conscious an unconscious. We are the only animal (that we know of) that can take control of their breathing consciously.

  • All breathing should be done in and out through the nose with the exception of breathing through the mouth durning short periods of high output such as sprinting.

    • Nitric oxide is produced in the sinuses which relaxes muscles and dilates blood vessels, improving blood flow.

    • Breathing through the nose better recruits the diaphragm for breathing which leads to deeper more full breaths as well as more intra-abdominal pressure.

    • Breathing through the nose helps to prevent over-breathing, which is common when breathing through the mouth

      • Over-breathing results in the loss of too much carbon dioxide.

      • Elevated CO2 increases blood vessel dilation as well as oxygen delivery, via the Bohr effect.

      • Elevated CO2 is what creates the stimulus to exhale which is why it is common to breath through the mouth to expel more CO2 especially during exertion.

        • Over time our tolerance to CO2 can increase or decrease depending on how we breath during rest and exercise.

        • If we over-breath, the CO2 levels in our blood and lungs will remain low which will impair oxygen delivery and also tend to leave our blood vessels, muscles, and other tissues in a constricted state.

  • For exercise, three basic methods

    • Exhale on the effort or the concentric part of the motion, inhale on the eccentric or the lowering.

      • This is good for strength exercises.

      • Exhaling though pursed lips or using the tongue as restriction (making a pffff or tssss sound respectively) will help maintain intra-abdominal pressure which will help protect your spine.

      • Using the squat as an example: Inhale as you lower down and your hips and knees are bending, exhale as you extend your legs and hips and return to standing.

      • During high intensity (high weight and effort) you may employ the valsalva maneuver though this should be done infrequently and avoided whenever possible (unless you are planning on competing in strength sports).

        • The valsalva maneuver involves holding the breath and will temporarily create a very high spike in blood pressure. Though will also increase abdominal/thoracic pressure and stability.

    • Inhale as you “expand” and create more space for air and exhale as you “contract”

      • This is good for “mobility” exercises.

      • Using the squat as an example: exhale as you descend into the squat, and inhale as you extend up out of the squat (can lift arms up overhead for more “expansion” though this will also create tension in your lats which will keep your ribcage from expanding freely).

      • Using a forward fold as an example: exhale as you reach towards your toes, and inhale as you rise up out of the stretched position towards standing (can lift arms up overhead for more “expansion” though this will also create tension in your lats which will keep your ribcage from expanding freely).

    • “Breathe Light”

      • Reduce the volume and frequency of the breath and allow air hunger to build. Sustain this air hunger for 5-20 minutes

        • This will allow carbon dioxide to accumulate in the body which will have a variety of effects, most notably, dilation of the blood vessels, increase oxygen delivery, and relaxation of the nervous system (as long as air hunger is not too extreme)

        • These effects could have benefits for increasing flexibility and mobility, as well as recovery, and increasing the anaerobic capacity of the muscles

        • During cardiorespiratory exercise to greatly improve CO2 tolerance and reduce breathlessness during cardio.

        • Between sets of resistance training, much like the recovery breathing above and with similar effects.

        • After both resistance training and cardiorespiratory exercise to accelerate recovery.

  • For recovery and relaxation

    • There many different breathing methods and the ones that I’ve found to be most beneficial are from Oxygen Advantage. These are the recovery breathing and “Breath Light”.

      • Recovery breathing consists of cycles of short breath holds (3-5 seconds) followed by 10-15 seconds of “normal” breathing

        • This is a low stress way of increasing carbon dioxide in the body

        • This can be done in between sets of resistance training, during cardiorespiratory exercise, or after either to facilitate recovery

        • This is also a great warm-up for “Breathe Light”

      • Breathe Light is described above

        • This can also be done in the following circumstances:

        • During cardiorespiratory exercise to greatly improve CO2 tolerance and reduce breathlessness during cardio.

        • Between sets of resistance training, much like the recovery breathing above and with similar effects.

        • After both resistance training and cardiorespiratory exercise to accelerate recovery.

        • This can also be trained by itself and is not only a great way to relax but also helps to increase tolerance to carbon dioxide which will reduce the feelings of breathless during exercise

    • More information on either of these breathing exercise and other related exercises can best be found in the Oxygen Advantage by Patrick McKeown, in the Oxygen Advantage online media, or through a Oxygen Advantage coach (or other individual trained in but not certified in the Oxygen Advantage methods)

      • See below for a FREE Oxygen Advantage Workshop Manual

Oxygen Advantage Workshop Manual.pdf

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