This past weekend we had the pleasure of having Patrick Mckeown – the author of The Oxygen Advantage with us all day Saturday. His book shares that nose breathing will bring us better health. He mostly talks about all the hours we aren’t at the gym, which are the majority of the hours. His tag line – breathe light to breathe right. At Oak Park we have been incorporating breathing exercises and protocols for a while now which is awesome and can be challenging. As a kid who had exercise induced asthma growing up, not being able to breathe was the main reason that moving wasn’t fun sometimes. (that’s how weightlifting began for me) Anyway, if we can control our breath we can control our mind.
When we breathe through our nose we improve diagphram movement, we also improve our functional movements (that’s what we work on) and reduce the risk of back injury. Our diaphragm is connected to our ribs and spine and when we engage it through use it assists in spinal stability.
When we breath through our nose (be it at rest or during exercise) Nitric Oxide is released. This is a vasodilator which allows blood to flow smoothly and carry oxygen that our muscles need to fuel our body for moment and life.
Patrick shared a few great exercises to assist in nasal breathing for better health.
The below warm up exercise can be done seated and helps bring attention to nasal breathing.
You will start with normal breathing, then after a small exhale pinch you nose and hold for 2-5 seconds. Next breathe normally for 10-15 seconds and repeat again. This should take about 2.5min. You should not feel stressed during this. If you feel stressed hold your breath for shorter duration. If your air hunger becomes too much, decrease breath hold time.
And if you haven’t yet taped your mouth shut at night with some paper tape to ensure nasal breathing while sleeping, give it a try. The first time I tried it I woke up feel the most refreshed Id ever felt.
A) 3 Rounds :30
See Saw DB Bench Press (45/30)
Hypoxic DB Carry for distance
B) 2 Rounds AMRCAP 2
(As many rope climbs as possible in 2 min) 2 min rest
C) Power Clean – Strength
A1) Power Cleans
2 reps @ 60%
2 reps @ 70%
2×2 reps @ 75%
2×2 reps @ 80%
3×3 Clean Pulls @ 100%
60/40 Cal Ski*
20 Wall Balls (20/14)
20 DB Snatch (50/35)
10 C&J (135/95)
10 Lateral Burpee Over Bar (24/20)
60/40 Cal Row
200 Double Unders
Total Score = Total Reps