THE OXYGEN ADVANTAGE...NASAL BREATHING While breathing through the nose only, all subjects could attain a work intensity great enough to produce an aerobic training effect (based on

THE OXYGEN ADVANTAGE WORKOUT

SCIENTIFICALLY PROVEN BREATHING TECHNIQUE TO IMPROVE PERFORMANCE

www.oxygenadvantage.co.ukTHE OXYGEN ADVANTAGE

IMPORTANT GUIDELINES• The Oxygen Advantage Workout is perfectly safe for the vast

majority of people, however it does include some powerful exercises similar to performing high-intensity interval training

• Just as high-intensity exercise is suited only to those with reasonably good health and fitness, those with any medical issues should follow the programme only with the consent of your medical practitioner

• Certain exercises, such as strong breath holds, should only be carried out if you have a minimum BOLT score of 20

• Whilst some exercises are challenging they should never feel stressful

• Elements of the workout are not suitable if you are pregnant

www.chirunning.uk #chirunninguk @chirunningukTHE OXYGEN ADVANTAGE

BENEFITS• Delay the onset of fatigue and lactic acid • Improve aerobic performance • Improve VO2 max (maximal oxygen uptake)

• Improve delivery of oxygen to organs and working muscles • Reduce breathlessness during physical exercise • Help prevent exercise induced asthma • Help maintain fitness during rest or injury • Help maintain focus and concentration • Highlight the importance of alignment and relaxation



IS CO2 A WASTE GAS?



IS CO2 A WASTE GAS?

CO2 is the key variable that allows release of oxygen from the red blood cells to be metabolised by the

body – The Bohr Effect


BACK TO BASICS

True health and inner peace occurs when breathing is quiet, effortless, soft, through the nose,

abdominal, rhythmical and gently paused on exhale

Patrick McKeown – The Oxygen Advantage


EVERY DAY PRACTICES

• Nasal breathing – resting, walking, running, 24/7

• Rhythmical breathing

www.chirunning.uk #chirunninguk @chirunningukAdvanced Technique Workshop – January 2016

Fast upper chest breathing activates the fight-or-flight response

To reduce negative effects of stressed over-breathing it is important to activate the body’s parasympathetic nervous system to elicit the

relaxation response

OVER-BREATHING


AUTONOMIC NERVOUS SYSTEM

Sympathetic nervous system (fight or flight)

• HR & breath rate go up • Adrenaline is produced • Blood flow to organs is reduced • Digestive system stops working

Parasympathetic nervous system (recovery/replenishing energy) • HR & breath rate go down • Adrenaline goes down • Blood flow to organs is resumed • Digestive system starts up again


BOLT

BOLT (body oxygen levels test) measures your level of tolerance to carbon dioxide (CO2). Improving

tolerance to CO2 allows for more efficient delivery of oxygen to your working muscles and reduces

breathlessness during exercise


MEASURE BREATHLESS

Body Oxygen Levels Test (BOLT)

• Take a small silent breath in through your nose

• Allow a small silent breath out through your nose

• Hold your nose with your fingers to prevent air from entering your lungs

• Count the number of seconds until you feel the first distinct desire to breathe in


BOLT SCORE

If a person breath holds after a normal exhalation, it takes approximately 40 seconds before the urge to

breathe increases enough to initiate inspiration

McArdle W, Katch F, Katch V. Exercise Physiology: Nutrition, Energy, and Human Performance. 1st ed. North American Edition. Lippincott Williams & Wilkins; Seventh,

(p289) (November 13, 2009)


NASAL BREATHING

• Nose breathing imposes approximately 50% more resistance to the air stream than mouth breathing, resulting in 10-20% more O2 uptake

• Warms and humidifies incoming air

• Removes a significant amount of germs and bacteria

• Can reduce risk of developing forward head posture

• Can improve respiratory strength and encourage diaphragmatic breathing

• Releases nasal nitric oxide produced in the nasal cavity


NASAL BREATHING

While breathing through the nose only, all subjects could attain a work intensity great enough to

produce an aerobic training effect (based on heart rate and percentage of VO2 max*)

*VO2 max refers to the maximum amount of oxygen that an individual can utilise during intense or maximal exercise.

Morton, King, Papalia 1995 Australian Journal of Science and Medicine in Sport. 27, 51-55


NOSE VS MOUTH

• Mouth breathing can be combined with nasal breathing

• For less-than maximum intensity training, and at all other times, nasal breathing should be employed

• Competitive athletes may spend 70% of their training with the mouth closed


NOSE VS MOUTH

During competition there is no need to intentionally take bigger breaths, nor is there a requirement to

breathe less. Instead, bring a feeling of relaxation to your body and breathe as you feel necessary


BREATH-HOLDS

• Improve tolerance to carbon dioxide

• Lower of blood oxygen saturation

• Harness nasal nitric oxide

• Improved respiratory muscle strength


BREATH-HOLDS

Breath holding conditions the brain to tolerate strong acidosis – teaches the brain that the body can go

harder and faster without over doing it


WORKOUTEXERCISE HOLD REC

Measure BOLT

1 Small Breath Holds sitting 3-5 sec 10 sec 2.5 min

2 Breathe Light sitting Light air hunger

2.5 min

3 Preparation for Simulation of High Altitude Training walk / rest

10-15 paces

Rest 30-60 sec

5 reps



4 Simulation of High Altitude Training – walk / run / rest

Medium to strong

air shortage

Rest & minimise

for 15 secs then 30

secs normal

5 reps with 1 min rec between

5 Breath Light walking meditation Light air hunger

5 mins



6 Breath Light 1 min run / 45 sec walk / 30 sec walk recovery

Minimise for 15 secs

then 30 secs

normal during walk

5 mins

7 Breathe Light Squats Inhale down, exhale up

1 x 10

8 Breathe Light Push up Inhale down, exhale up

1 x 10


WORKOUTEXERCISE HOLD

9 Breath Light Childs Pose 2 mins

10 Shark Fit walk / run Medium to strong air shortage

Minimise for 15 secs then 30

secs normal

5 reps with 1 min rec between

11 Breathe Light Advanced semi supine

Light air hunger

3-5 min

www.oxygenadvantage.co.ukwww.graycaws.uk

[email protected]

@graycaws

http://www.oxygenadvantage.co.uk

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THE OXYGEN ADVANTAGE...NASAL BREATHING While breathing through the nose only, all subjects could attain a work intensity great enough to produce an aerobic training effect (based on