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Owned by Dave
Expert guidance in breathwork, mental skill development, stress control and the optimisation of energy, focus and recovery.
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5 contributions to Integrated Training
20h ago inÂ
Use Stress to Create Calm (5:20:10)
You will see this exercise in the breathing for calm and focus section of the course. A 5:20:10 (inhale:hold:exhale) restricts your breathing to around 2 breath cycles per minute. See the questions below and comment with your answers. I will be posting a follow up to this post. 1. Could this exercise be used as a calming breathing practice? 2. What do you think will happen in terms of arterial oxygenation saturation? Oxygen saturation (SpO2) is a measurement of how much oxygen your blood is carrying as a percentage of the maximum it could carry. It is a reading out of 100%. Normal Sp02 is between 95-98% and can be recorded on a simple pulse oximeter. 3. If one day you find this exercise easy (no stress or air huger) and another day you find it more difficult, what is that a reflection of? 4. This is an exercise I would regularly use at the start of a recovery session with athletes we train (see pic below). Why would I start with this? what am I trying to learn about the state of the athlete with this exercise? FYI - Generally 2 things result in a low Sp02 readings below 95% - An inability of the lungs to inhale and send oxygen to all cells and tissues - An inability of the bloodstream to circulate to the lungs, collect oxygen, and transport it around the body Try performing a 5:20:10 for 2 minutes and see how you feel. Use the breathing pacer. Rip in with some answers or questions
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New comment 19m ago
0 likes • 1h
Hey Chaim - try it again but this time change the numbers to 5:15:7. You want to be in the sweet spot that allows you to use controlled stress to get calm @Chaim Ariel
0 likes • 19m
@Chaim Ariel Good answers mate and good reflection. This is a response to question 1, not personally directed at you but designed to stimulate conversation and thought. If anyone is programming work specifically for clients you should have a good awareness of their stress resilience and their physical and mental state based on what they are currently experiencing day to day or what they may have previously experienced (trauma, mental health issues etc). It is important to change the variables of the exercises depending on the client. Someone with a low stress tolerance who is struggling with things like sleep, emotional regulation, low energy, anxiety etc would generally not be a good candidate for prolonged breath hold work. I would be directing my attention toward ensuring that person had the right support systems in place (G.P and or other health practitioners who are qualified in dealing with mental health) and then integrating active forms of recovery that promote blood flow, endorphin release, movement and some element of being in nature. We tend to think that if people are stressed they need exercise that directly promote calm. But if you take someone who is dealing with chronic stress and try to shift them into a calm state through things like meditation and breath work you may just end up agitating them even more. Personally what I have found is that forms of controlled stress that have the right amount of challenge and get people out of their heads and moving tend to work much better than telling people they need to relax. Often what I will do with clients who have clear hallmarks of chronic stress is get them in nature and expend some energy (go for a walk, swim in the ocean etc) and then after this integrate forms of recovery that shift them from whatever physical and mental state they are in into a calms state. basically conditioning the body and mind to be more receptive to enter into a calm, relaxed, recovery state.
2d ago inÂ
Stoked
Stoked to build more knowledge, and be a part of the community. Cheers from The Netherlands. -Chaim
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New comment 2d ago
0 likes • 2d
Welcome buddy - jump on the Performance Breathing discussion and add questions etc that you have on there. Check out the bonus exercise on there also
4d ago inÂ
Bonus Exercise - Easy Phase Challenge
Over the next few months we will be adding some more videos to the breathing course. This is a bonus exercise for those who have already enrolled in the course. It will likely eventually end up in the breathing for calm and focus section of the course. The cool thing about this exercise is that it really challenges your ability to shift into a calm state. The essence of performance is your ability to control you energy and shift rapidly between energised and relaxed states and vice versa. The goal should be to build up to a 1 minute breath hold in the easy phase only. If you can already do this just keep extending the time out. Read the attached PDF and all will make sense. This is a great exercise to use with clients you are training to improve their ability to better manage their energy but to also stay clam and focused. I will often do this exercise prior to working on some cadence breathing. If you get to 1 minute in the easy phase let us know Cheers Dave
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5d ago inÂ
Advanced Diaphragmatic Breathing exercise
Hello people This is a video from the breathing mechanics section. You will see at minute 10.00 there is an advanced progression of the exercise where the goal is to get to a 16 second inhale and a 18 second exhale. You simply start with a 6 second inhale and 8 second exhale using the breathing pacer app to programme the numbers. Move through the progressions at your own pace until you can perform a 16 second inhale and 18 second exhale. This may take several weeks (maybe even longer) and that's all good. Performing the other breathing mechanics exercises (daily) will help you achieve this. Remember, 10-15 minutes a day of breathing machines work will go a long way to achieving this. The added benefit of doing this daily is that you train consistency and discipline which are both very important mental skills. Why do you want to achieve this? When it comes time to apply the breathing mechanics work to the dynamic breathing training section of the course you will need to have really good rate and depth control. By working on your inhale and exhale capacity you will see that you will be far better equipped to control the rate and depth of your breathing during physical exertion PLUS it will allow you to control you breathing to recover faster. Toward the end of the exhale it is totally fine to fill the upper chest with air - in-fact that's exactly what you want to do. Start low and move up toward the end of the inhale. Let us know how you go with this. https://youtu.be/mD6oG-u391Y?si=dpNFlUCFq0xVwX2G
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5d ago inÂ
Performance Breathing - first online group coaching session
Cheers to those who turned up today at our first Performance Breathing online coaching room. Good conversation and questions around how to most efficiently use the course to get the most out of it. These coaching rooms are a great way to further your knowledge and learn the little intricacies that sometimes make a huge impact in terms of how you apply the knowledge, skills and exercises in the course. As you all move through the course just fire as many questions as you like up here on the community page as the more we share the more we all learn. I will personally be on here to answer these questions. The group coaching rooms will be a further opportunity to delve deeper into these questions and also offer my own input into key aspects of breathing training. Our next group coaching call will be in a fortnight (we will add the date/time tomorrow) so get stuck in to the work - my challenge to you is to really get the breathing mechaincs work dialled in. You will see an advanced progression in the diaphragmatic breathing exercise of the breathing mechanics section. Set yourself a goal to get a 16 second inhale and 18 second exhale - take your time though and work within your own capacity. The most important mental skill is self awareness. By better understanding you're breathing and how to use it to enhance health and performance you learn a lot more about your physical and mental state. Enjoy and cheers, Dave Wood
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