Better Breath Guide (Methods And Resources) 🌓
by Keegan
In Breath Work 10 Seconds Can Change Your Consciousness & Your Life (by altering your state of mind)
We can consciously breathe to improve every aspect of our physiology.
Breath has been taught throughout the ages to warriors and medicine men.
Most people alive today have never studied breath.
Of those who study it few will refine the art.
WARNING: NEVER TRAIN ALONE IN WATER
QUICK START
#1 What is your breath number?
Breathe in for 5 seconds.
Exhale for X (slowly), Hold for X (the same duration as the exhale).
10 rounds.
Start around x=10-15 seconds.
*I use iBreathe free app to choose the time for exhale and hold with the 5 second inhale set.
TIPS: use 2-3 breath cycles to warm up and find what might be a good 10 round number for you.
3 Sub-maximal tests.
1. How long can you hold your breath at rest after an exhale? BOLT / Control Pause. See below for normative data.
Note: this test is sensitive to test for food allergies and other stressors. If CP / BOLT drops significantly something has stressed the body.
Testing first thing in the morning in a lying position indicates the quality of sleep and the ability to maintain nose breathing through the night.
Poor morning score indicates stress or a healing crisis.
2. Walking test (at your own risk)
1. Walk calmly while breathing naturally for 1 minute. After one minute, at the end of a natural exhalation hold your breath until you reach your intensity target (mild / maximal) while walking.
3. Dense Breath Walking (at your own risk)
Restart the cycle at the start of each minute.
Do 5-10 minutes of the chosen routine.
There are 2 options here... slow exhale or hold, maximal recovery or calm recovery.
Types Of Breath training.
1. CO2 Tolerance
On the exhale hold your breath while walking / crawling / biking etc. for as long as possible. Breath calmly and minimally for the rest of the minute before repeating. Maintain high CO2 for the whole period.
2. CO2 Recovery
As above but breath faster in the rest to recuperate to achieve longer hold times with faster recovery. Empty CO2 after each hold.
3. Exhale Tolerance
Fully inhale at the start of each minute and slowly exhale as slowly as possible. Breathe slowly for the rest of the minute. Maintain CO2.
4. Exhale Recovery
Fully inhale and exhale as slowly as possible. Breathe to power up for the next repetition (start of the next minute). Empty CO2.
5. CO2 Resting
Take as few breaths as possible each minute breathing as shallow as possible. Make the inhale a gentle 3-5 seconds with no pauses then exhale slow and smooth. This works well as a 5 minute block taking as few breaths as possible.
Dense Breath Seated
1. Diaphragm Strength
Breathe fast and hard for 10 to 30 seconds through 1 nostril at the start of each minute.
Relax with slow nasal breathing for the rest of the minute.
2. Maximal Breathing
Breath as much as possible for 1 minute Wim Hof style then hold for as long as possible. Resume deep breathing at the start of the next minute after you end your pause.
Box Breathing Variations
Box breathing is great for mindfulness and rhythmic breathing.
It will also help regulate the CNS and gently increase CO2 tolerance.
1. Straight Box
Breathe in for 4-10 seconds, hold for 4-10 seconds, exhale for 4-10 seconds, holds for 4-10 seconds. Repeat the cycle.
2. Relaxing Box
The same as the standard box but the exhale is extended and the pause after the exhale is decreased. Eg. in a 4-4-4-4 box you would do 4-4-6-2.
3. Triangle Inhale-Pause-Exhale
... repeat.
4. Triangle Inhale-Exhale-Pause
... repeat
Therapeutic Breathing
Heart Math breathing works with even inhale, exhale cycles with no pause.
Studies show that it increases HRV and DHEA... key measures of longevity and vitality.
Key Concepts
Nose breathing
Impacts - Immune function, Facial structure development, Performance.
Diaphragm
Should drive the breath at rest.
Massages the liver and other organs.
Is a postural muscle that can be strengthened and trained in short and long range.
Light Breath
If the breath can be heard or even seen at rest chronic health issues are more likely.
Lung Capacity
The total volume of air that can be held in the lungs can be increased by breath hold techniques.
Heart Rate Variability
There are various measures within HRV testing that tell us about the health of the body and its adaptability. HRV is a good index for stress and ageing.
Resonance / Heart Centred Breathing
Finding optimal breathing rate and volume with bio-feedback has been proven to improve health, healing and mental state.
CO2 Tolerance
CO2 plays a key role in health and the ability for oxygen to reach our cells.
As the concentration of CO2 in the alveoli increases so does health and performance potential.
Nitric Oxide
Nitric oxide is released primarily in the nasal cavity and plays a key role in the health of the sinus' and immune system.
PHASES OF BREATH
Exhalation
Relaxes the body, clears waste, clears CO2, decreases when stressed.
Inhalation
Desire to inhale increases with stress, tenses and excites the body.
Breath holds
Holding after inhaling increases oxygenation of the system.
Holding after exhalation increases CO2 concentration and parasympathetic tone.
Tempo
Consciously manipulating the breath alters our physiology.
TRUTH IN THE NUMBERS
The foundation of resting breathing for health is the most important application of breath work.
Buteyko and Oxygen Advantage use timed breath holds after a normal resting exhalation.
Buteyko (controlled pause) aims for 60 seconds plus with no strain.
Oxygen Advantage (BOLT Score)
They set 40 second "BOLT" score (blood oxygen level test) as the target.
Controlled Exhalation
How slow can you exhale after a maximal inhalation?
State App and "Art Of Breath" system
HEALTH
CO2 Tolerance
1. Focussing on breathing as lightly as possible and creating low level "oxygen hunger" can help to dilate vessels in the body and has been shown to impact overall health.
2. While walking hold the breath for comfortable intervals. Breath lightly when the next breathing is resumed. Repeat for the desired 5-10 minute interval.
Nose Breathing
1. Nose breathing at night has been shown to significantly improve health and longevity. Taping the mouth at night can help to build the habit of nose breathing.
2. Children should be encouraged to nose breath so their facial structure develops optimally (together with an ancestrally appropriate diet).
Lymph & Digestion
1. Fire breath is an energising technique
2. Diaphragm organ massage
BREATH INFLUENCING THE MIND
Calm (overcoming anxiety)
1. Slowing the exhalation phase and breath cycle calms the mind and body.
2. Breathing very lightly calms the mind and body.
3. Increasing CO2 levels in the blood has been shown to decrease anxiety.
Focus
1. More oxygen to the brain.
2. Faster breathing, longer inhalation phase than exhalation
3. Pause on the inhalation more than the out.
Self-Exploration
1. Holotropic Breathing
2. DMT Breathing (Wim Hof & others)
Sleep
Inducing sleep through breath-work
PERFORMANCE
Endurance
CO2 Tolerance
Breath holding at rest, while walking, while running etc.
Slower tempo breathing.
Maximal nose breathing.
Breathing techniques
Hissing exhale
Grunting exhale
Diaphragm Strength
Single nostril breath of fire style for 30-60 second intervals 3-5 rounds with1 minute rest between rounds.
Strength
1. Hissing exhalation at the sticking point can help generate more tension.
These methods aren't recommended but are worth noting.
1. Some lifters hold their breath for a significant time after inhaling to increase sympathetic drive... there is some risk of passing out with over doing this method.
2. Some lifters deliberately hyper-ventilate before maximal lifts. Rapid, shallow, chest dominant breathing increases the stress in the body and like smelling salts can increase neural drive fractionally.
BUTEYKO METHOD
The greatest scientific breakthrough in breathing in recent times comes from Russia.
The method was developed for the space program and later became widely known and implemented in Russia.
From the 1990's the method spread around the world, promoted mostly as a cure for Asthma.
Oxygen Advantage is primarily based on Buteyko method.
In brief Buteyko is about improving health and endurance by increasing tolerance to CO2.
Assessing the amount of oxygen stored in the body is difficult. Buteyko solved this challenge using CP or Controlled Pause or Easy Breath Holds.
The diagnostic value of Buteyko depends on the correct implementation of the controlled pause.
Males tend to extend their pause beyond the first sign of stress (breath hunger).
If breath hold times don't correlate with the amount of sleep someone requires or health status then it can be assumed that the CP number is inflated by 10-25%.
If the goal is to increase controlled breath holds... how do we do it?
1. Avoid sighing, yawning and deep breaths.
2. Nasal breathe.
3. Nasal breathing exercise.
Progressing to a CP of 20 can be achieved by nasal breathing and lifestyle.
Moving to 40 or 60 CP can be achieved through physical exercise.
Other Factors.
Diet, body fat level, allergies, earthing / EMF (electromagnetic frequencies), exercise, sweating are key factors outside of breathing that impact CP scores.
Normal Breathing .com
Artour Rakhimov has the best resources I've found on YouTube for Buteyko.
https://www.normalbreathing.com
Oxygen Advantage
Patrick Mckeown is built on Buteyko method... please comment if you're aware of specific differences.
LEADERS IN BREATH
Leah Lagos (40 minutes in)
Biofeedback from the heart.
Cleansing Breath / Organ manipulation
Royce Gracie - BJJ / MMA Legend.
Kapalbhati Breathing - Breath of Fire
BUTEYKO
Breath hold ability
PKD (Paleo Medicina) + Buteyko
2 minute constipation cure!
Controlled Pause - breath hold time.
The test requires control of the breath after the hold.
No increase above normal inhalation.
Guided Buteyko Meditations
Guided meditation with Patrick Mckeown
Patrick is the person who’s helped the most people to breathe less and retain CO2 for health.
Personal Experience
I’ve used all the techniques and read the book but can go further with CO2 tolerance and consistency.
WIM HOF
Many people were inspired into breath work by Wim Hof.
His first Joe Rogan podcast and the fact that Wim has broken many world records including an impossibly long time in ICE WATER is enough to say "for sure this guy knows something I don't!"
Another reason why Wim Hof went viral apart from the energy he brings to the conversation is because many people immediately experience a new state.
Immediate shifts in mood and creativity are common. I still remember the first time I tried it (don't do it while driving).
Personal Experience:
I went to the first 4-5 day retreat in Australia with Wim Hof. It was wild! They were winging it with 50+ people from around the world who travelled to be there. We did all the stuff and some people had huge mental breakthroughs. Some great connections were formed.
BRIAN MCKENZIE
Great work around breathing for endurance running and influence on nutrient metabolism.
Personal Experience:
I've used the STATE App. It's a great interface and it customises to your holds to your maximum exhale time.
Successful breathing in action.
To Explore...
More about structural limitations on breathing, lung movement, posture, diaphragm range of motion..
Leah Lagos
https://www.consciousbreathing.com/
Swami Rama
Mastered atrial fibrillation, raising the temperature of one finger etc.
Tummo Breathing
Have the intention of cultivating fire within the body.
Herbert Benson verified the ability of monks to walk high in the mountains for 18 hours without food and water.
80% full lungs, let 20% out.
SUMMARY
Breath is very trainable with tangible benefits for health and performance.
1. SLOW & SHALLOW FROM THE DIAPHRAGM
Slower, more shallow nasal breathing at rest and while sleeping is one of the fastest ways to improve health and performance.
2. STOP
The ability to hold your breath after smooth exhalation during relaxed breathing correlates directly to health and many chronic diseases.
3. NOSE ONLY
The ability to nose breathe at higher intensities of exercise directly correlates to health and recovery.
4. 1 HOUR / DAY
Perform focussed breath hold work.
Use slow nasal breathe during exercise, walking, reading, typing etc.
Significant improvements are possible within minutes. Scores can change within days.
5. EXHALE / STOP TRAINING
Breath holds and slow exhalations while walking, running etc. can dramatically increase the bodies ability to tolerate CO2.
ATG Coaches with great breathing results:
Tom Hunt (UK) - World Record 24 hour pack march - 70+ miles (19kg - 40lb)
Joel English (UK) - Tai Chi / Chi Kung
Jordan Potts (AUS) - Runs breath-work workshops
Muscle Club (Maximise Muscle Mass)Changing State / AnxietyBreath - 10 seconds to change your consciousnessSpecialists
Scott Hagnes
Tom Hunt
Nigel Beach
Huw Darnell
Ben Watson
Questions
- Why is Co2 tolerance important?
- Why is total lung volume important?
- Why is diaphragm strength important?
- Can breathing better increase my endurance?
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