The Oxygen Advantage

 

Breathe Light to Breathe Right

• Nose breath only
• Nose hairs shouldn’t move while breathing
• Breathing should be in stomach, not chest
• Slight natural pause after exhale

Overbreathing leads to

• Impaired release of oxygen from red blood cells (Bohr Effect)
• Constrictions of smooth muscle in blood vessels and airways
• Reduced oxygenation of working muscles and organs, including heart & brain
• Increased acidity and fatigue during exercise, limited sports performance
• Negative effects to overall health

Proper breathing leads to

• Easier breathing with reduced breathlessness during exercise
• Naturally increased production of EPO & red blood cells
• Improve oxygenation of working muscles and organs
• Reduces lactic acid buildup & fatigue
• Improved running economy & VO2 Max

BOLT - Body Oxygen Level Test

• Breathe normally for 10 minutes
• Take a normal breath in, then a normal exhale, and hold
• Time the breath hold
• Hold until you experience a natural desire to breathe- not holding as long as possible, just until need for air
• Time is your score. Ideal target is 40+

Basic Breath Hold Exercise

• While walking, take a gentle breath in, then out, then hold
• walk 10 - 15 paces
• Gently release and breathe lightly for 30 seconds or 50 paces
• Repeat
• Increase Hold paces as you are able to, over time
• Perform this exercise for 10 -15 minutes

Increase EPO

• 24% EPO increase, peaked at 3 hours after the final breath hold, returned to baseline 2 hours later.
• 3 sets of 5 maximum duration breath holds, with each set separated by 10 minutes of rest.
• Increase EPO by 24 to 36% by lowering blood oxygen saturation to lower than 91% for 24 seconds and 26 seconds respectively

Advanced Breath Hold Exercise

• These notes are incomplete