corporate health & performance prograM
Week 2
How you breathe matters
While breathing largely continues under our subconscious this does not mean that how we breathe right now is necessarily best. How you breathe is called your Breathing Pattern. Your specific breathing pattern is influenced by many things, including:
How well you move, your flexibility, your movement restrictions, your posture, and the coordination of your respiratory muscles.
The health of your energy systems, your cardiovascular and respiratory systems, and how your body uses energy.
Your stress levels and mindset.
How you breathe matters because it both guides you towards the health of all the systems mentioned above, and allows you to take conscious control to influence the same systems mentioned above. In this lesson you will begin learning what is 100% within your control to improve the health of your cardiovascular, respiratory, movement, and nervous systems using your breath!
1
WHY NASAL BREATHING?
2
improving nasal breathing
FIND YOUR NOSE SCORE
3
LOW INTENSITY TRAINING
Get comfortable and follow along with the videos below as I guide you in through nasal breathing specific practices. Explore the complete video library for more options!
NASAL BREATHING WARM UP
Introduction to Nasal Breathing for Performance
Alternate Nostril Breathing Warm Up
Nasal Breathing Warm Up
NASAL BREATHING TRAINING & RECOVERY BREATHING
Low Intensity Aerobic Training
Recovery Breathing
Medium Intensity Aerobic Training
High Intensity Aerobic Training
aerobic training guidelines
LOW INTENSITY STEADY STATE Also known as “Long Slow Distance” training, maintain a light to medium intensity activity with controlled gentle nasal breathing only. In terms of difficulty, on a scale of 1-10, with ‘10’ being max effort, this should feel between a ‘4’ on the low end up to a ‘7’ on the high end. To achieve max health benefits, duration should be between 30-90 minutes.
LOW INENSITY INTERVALS Alternate intensity between slower/light and faster/medium tempo or pace for a variety of activities with nasal breathing only. In terms of difficulty, on a scale of 1-10, with ‘10’ being max effort, this should feel between a ‘6-7’. To achieve max health benefits, you should feel a noticeable drop in both your heart rate and breath rate during the slower/light interval. Suggested intervals include:
10-30 seconds Fast : 1 minute Slow, repeat x10-20 reps. Total duration ~10-20 minutes.
1-2 minutes Fast : 1 minute Slow, repeat x5-15 reps. Total duration ~30-45 minutes.