Controlled Breathing for Optimal Performance: Part 2 of 2

Scott Rankin

By Scott Rankin

CSCS

Back to Part 1

How to re-establish proper breathing

Exhalation

• 90/90 hip bridge with balloon
• 4 point stance breathing
• Wall reach

Inhalation

• Straw inhales with awareness of sequencing
• Weighted diaphramatic inhales


DIY: Test your Breathing

Test #1—Vital Lung Capacity

• Use tape measure 1″ below sternum
• Inhale / exhale
• Divide inhale by exhale to get %:
< 60%: low
60-80%: average
80–120%: great

Test #2—CO2 Tolerance Test

Bolt Test
• < 20: very intolerant
• 20–30: low average
• 30–40: average
• > 40: ideal

Exhalation Test
• 60 sec is ideal


The Bohr Effect

Carbon dioxide creates an acidic environment in your blood that allows hemoglobin to release to the muscles and cells. You need carbon dioxide in your blood to optimize cellular function!

Hyperventilation > 16 breaths/min at rest eliminates too much CO2 to allow oxygen use.


The Role of the Nose and Nasal Breathing

Nasal breathing can increase breathing efficiency and recovery because:

• Respiration is slowed, allowing for more CO2 present in blood stream
• Smaller orifice forces body to find better positions to get full breaths
• Diaphragm will have to work harder on inhale through smaller orifice to get enough oxygen
• Nitric Oxide used in many metabolic reactions is released from sinuses for use
• Nasal breathing can be indicative of metabolic shift in training

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