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Athletic Trainers @ CRLS
Athletic Trainers @ CRLS
We are very fortunate to have access to Athletic Trainers at CRLS. They are a great resource. Making use of the knowledge and support they offer is highly recommend.
Stop by the Athletic Trainers office or see the Contacts page.
Note: Any activity causing pain, distress or injury should be immediately discontinued. Please notify coach asap and consult with medical professional or Athletic trainers as appropriate. The goal is long term health and well being over any short term goals or gains. Materials and references provided here are not a specific endorsement, rather are an informative starting point.
Breathing
Breathing
BOLT, Nose Breathing, Carbon Dioxide & Breathing less?
00:00 ️ If you constantly feel out of breath while running, you may be going too fast or there may be something wrong with your approach to workouts.
01:30 Breathlessness is not primarily caused by a lack of oxygen but by a lack of carbon dioxide in the body.
02:55 Carbon dioxide buildup in the body triggers the release of oxygen from hemoglobin, which fuels our muscles.
04:34 ️ Over-breathing, or excessively inhaling, causes low carbon dioxide levels in the body, making us more sensitive to its presence and leading to breathlessness.
06:24 BOLT (Body Oxygen Level Test), developed by Patrick McKeown, can measure your tolerance for carbon dioxide and determine if you are over-breathing.
09:21 ️ The normal adult who exercises moderately should be able to hold their breath for 20 seconds, while athletes should aim for 40 seconds.
10:31 A breath hold of less than 20 seconds indicates a significant need for improvement in breathing and endurance. (Every increase of 5 secs has noticeable performance impact)
10:44 ️ Adjusting your breathing patterns can make you a better, stronger, and more comfortable runner and athlete.
11:10 Gradually decrease breathing volume and increase carbon dioxide tolerance to improve performance.
11:37 Breathe less through the mouth and more through the nose to limit oxygen intake and allow for natural carbon dioxide buildup.
or another version
Opening the nose 1 min exercise cycle
(YouTube short - Oxygen Advantage - Patrick McKeown)
PDF-for-OA-newsletter-subscribers-want-free-tips.pdfPart /Exercise 1
Part /Exercise 2
Part /Exercise 3
Note: Adidas apparently took over or re-branded the blog that originally posted this article. Will be evaluating replacing this post.*
3 Breathing Exercises to help with how to breathe while running
How the Rhythmic Breathing Method Can Help You Run Better
"Rhythmic breathing is said to be a great way to calm the nervous system down while running. Running can release those feel-good hormones - such as dopamine and endorphins, however, if you’re running at a moderate to high intensity, studies into exercise and circulating cortisol levels have also shown that running can increase levels of cortisol in the body, a hormone that is linked with stress.
Rhythmic breathing won’t come naturally to anyone but it’s a great way to calm down the body. But how do you do it? Start with emptying your lungs by breathing out, then inhaling through your nose for five seconds, holding it for five seconds, then blowing the air out of your lungs, through the mouth, with force."
[ livescience.com ]
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