How Proper Breathing Can Improve Athletic Output

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Video Creator’s Channel Chris Williamson

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Lets Get Into The Sports Performance Thing

there’ll be lots and lots of people listening that are athletes and want to try and maximize their performance. What did you learn about breath’s impact on athletic output. I learned that athletes are more concerned with efficiency than anyone, especially competitive athletes that’s what it’s all about who can run most efficiently so you can beat your competitor right. We’ve got 11 pounds of muscles operating our respiratory system and so many athletes are focused on every other muscle. I’m going to work on my wrists today and now I’m going to work out my neck and my ankles.

Youre Not Focusing On The Muscles That

are delivering energy to you. When you’re competing and I think that this has been so chronically overlooked for so long and now people are really cluing into it. So I will say that I’ve talked. to some of the real leaders in the field, Brian Mckenzie’s a good friend Patrick Mcewen’s a good friend. These are people who have been training elite athletes for decades.

On The First Thing They Do Is

they have them breathe correctly they said before anything else that’s what they start with so what they’ve found and there have been numerous studies on this is performance will improve after you get over that hump of becoming a nasal breather. Your performance will go down at the beginning and this is what a lot of athletes don’t want to see they don’t want to see their performance go down but once you acclimate acclimate slowly your performance by and large and this is what they have told me with hundreds and hundreds of people that they’ve worked with will improve and then your recovery times will improve your vo2 Max will. likely improve you can likely build more blood to more red blood cells, so you’re able to do this because you’re breathing in line with your metabolic needs most of us when we’re competing or working out are breathing too much that will trigger an excess of lactic acid, which will make it harder for us to recover. It will also trigger constriction in our blood vessels right at the time when we really need oxygen if this is correct and it’s more efficient for us to breathe slower through our nose? Why does our body want to do anything else because our bodies are acclimated to have a very low threshold of Co2, so what they’re finding now and there’s been a lot of research done on this in the past but now past and but now there’s a lot more interest in this so what they’re finding is. That need to breathe is not dictated by oxygen okay it’s dictated by Co2 right now if you exhale and hold your breath, you’re gonna feel this nagging need to breathe after a while okay that’s dictated by rising levels of Co2 and the more acclimated you get to being comfortable with more Co2 in your body.

The More Oxygen You Can Deliver To Your

hungry cells so whenever you feel that I really need to breathe. I really need to breathe over breathing is not going to deliver more oxygen to you. Okay you want to breathe in line with your metabolic needs and that almost always is way slower than you think it is pulse oximeters can help do this breath. Holding exercises can really help get over that that hump which is exactly why they’re using so many of these for elite athletes, but don’t take my. My word for it talk to the athletes who have converted to nasal breathing who have adopted healthy breathing practices and it’s been a complete game changer for these people did you watch Elliot Kipchoge’s breaking two attempt you see him sprinting towards the finish line and the guys.

I I Dont I Cant Work Out If

his mouth is shut or not but it’s not far off it’s definitely not wide open and he just looks it’s the same cadence. It’s the same facial expression The man’s just Zen I wouldn’t be surprised if he’s a very very heavy nose breather. Of course he is so i want to mention one thing, especially for the people who really like edging into that zone four Zone five level. There is a time and a place for everything and this is what I’ve learned from Brian Mckenzie who works with elite. Olympians so if you’re about to dunk on someone’s head like it’s okay to open your mouth take a huge breath.

If You Look At Michael Jordan Right

before he’s dunking. He takes this huge breath and dunks that’s perfectly fine as long as you use that mouth breathing as a tool just like those people in that submarine right they’re using their mouth breathing as a tool a lot of people Aren’t used to or even want to get to those elite states of athletic performance, which is why i don’t mention this too often, but for those people who do yeah resetting with some mouth breaths If you’ve really reached your top go back to nasal breathing totally fine and if you look at Sania Richards. Ross, who was the the top sprinter for 10 years check out her um crossing the finish line and everyone else behind. Her mouth breathing mouth closed breathing through her nose and Kipchoge is is the same thing. It’s okay to have your mouth open a little maybe he’s exhaling a little because he’s been running for two freaking hours at 20 miles per hour that’s fine, but the majority of his breasts I I guarantee are nasal dominance and something that joggers can do if you have a heart rate monitor.

If You Have A Strap.

The straps are the most accurate by far check out your heart rate. When you’re nasal breathing versus mouth breathing and you will see your heart rate lower and if you’re able to perform at the same level of endurance with a lower heart rate guess what you’re doing you’re operating more efficiently and that means you then have more energy to go a little faster to go a little longer that’s what athletic performance. is is based on efficiency and breathing has to be a huge part of this. Brian Mackenzie was on the show a couple of years ago, and he said he could tell an athlete’s performance simply by getting them to do a Co2 tolerance test.

He Had A Very Good Indication

of what this athlete was going to be like across a number of different domains by just getting them to do one slow breath from the top okay. You’ve got as much time as you want breathe in fully breathe out start the clock as soon as you stop breathing out I’m going to stop the clock. That was it that’s the only test that he needs and on his state app that’s the regular retest that you do right as you continue to work up through it so yeah it’s it’s so crazy he’s here’s something else so. Let’s say there might be a lot of people listening that maybe power lifters crossfitters. They do sort of interval-style work.

Perhaps Other Athletes, How Would You Advise

someone to recover in between sets because am I right in thinking that we’ve got the cadence. I. e the speed of the breath and then the depth of the breath are those the two main characteristics. The two main sort of parameters that we’re playing with when it comes to breathing in between reps. I think nasal breathing is so important, but I also want to be very clear here.

Once You Have Acclimated Truly Converted To Nasal

breathing is where you’re really going to see these benefits. At the beginning, some people may need surgery okay. Some people do need surgery because their nose are so messed up, but a lot of people just need conditioning just like you need. Conditioning with anything else so there’s two different things. I I can talk about before you’re conditioned Nasal breathe as much as you can right it’s gonna be uncomfortable but don’t push it like try it for maybe half of your breath or a quarter of your breaths at the beginning then go back to your mouth breathing that’s fine at the beginning that’s what you’ve been doing but then just gently start increasing it as you go along it really helps to be nasal breathing at night.

This Will Help Condition All Those

tissues and different structures in your nose and will help more easily acclimate your body to what you’re doing in the daytime also nasal breathing wearing a little piece of tape while you’re answering emails or doing stupid stuff around the house can really help condition you to nasal breathe so to answer your question in. Between reps is absolutely when you want the heart rate to come down a little bit. You want your oxygen to go up and you want to recover you. Don’t want to be stressing your body out. I can’t tell you how many times I used to see this at the gym is people working out doing a few reps and then just it was like this macho thing to walk around and go like they’re really working out the same thing on a treadmill on an elliptical.

Theres People Just Youre Not Doing Yourself

any favors. If you want to burn more fat you need more oxygen, which means you need to be nasal breathing more and breathing in line with your metabolic needs so it’s just basic biochemistry, but again so few of us have heard about this until recently that’s an interesting one so even though nasal. Breathing will reduce your heart rate which most people would associate lower heart rate less calorie burning nasal breathing with lower heart rate will actually increase calorie burning. Your metabolic rate is going to be going up from lifting weights and your metabolic rate continues to go up after you work out right that’s where you get the benefits from the fat burning.

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Its Its Just Not Always During Your During

the workout. It’s afterwards that that’s the real benefit of exercising. So if you’re talking about burning fat you need oxygen to burn fat and you can run anaerobically. You can do that for a while it’s extremely inefficient that’s an inefficient way to burn you’re burning sugar that’s cool but you’re also building lactic acid and and causing which is fine in small amounts but but it can cause problems late later on so you want that combination.

Where You Want To Be Working

out into your zone three zone four You want the heart rate going up but you also this is what heart rate variability is. You also want it to be able to go down your your and the benefits of that fat burning will be happening after as well. If you go on a three-hour jog. It will be happening during that as long as your fat adapted and you’re not just burning sugar as long as your body can easily switch over to burning fat and you need oxygen to do that you also need proper food to do that.

One Of The Things Ive Just

thought there it feels uncomfortable right the Co2 tolerance is your I tried to do it today so I’m listening to the book earlier on today and I’m going for a jog and I’m not right. James Nest is listening well. He’s not listening, but he’s talking to me so it’s kind of the same thing shut your mouth like breathe breathe through your bleep nose come on and I’m jogging along and you feel the discomfort and it.

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Summary

Athletes are more concerned with efficiency than anyone, especially competitive athletes that’s what it’s all about who can run most efficiently so you can beat your competitor right . Performance will improve after you get over that hump of becoming a nasal breather . Your performance will go down at the beginning and this is what a lot of athletes don’t want to see . But once you acclimate acclimes slowly your performance by and large your performance will improve slowly . Your recovery times will improve your vo2 Max will. likely improve you can likely build more blood to more red blood cells, so you’re able to do this because you’re breathing in line with your metabolic needs most of us when we’re breathing too much that will trigger an excess of lactic acid, which will make an excess . Most of us are breathe too much when we’re breathing too too much to breathe too little, which would trigger an over-excess of lactactactate acid, and then…. Click here to read more and watch the full video