This session is part of the 21 Day Breathwork Challenge.
If this is the first time tuning in and you'd like to start at day one,
If you follow my profile Inge Volsink,
You can find all the available previous sessions there.
You can also find all the other tracks in the playlist,
The 21 Day Breathwork Challenge.
Are you ready?
Let's begin!
Hi and welcome to this practice session on advanced resistance training.
You may want to do this practice outside while running.
If you have running shoes,
Put them on because there will be some physical exercise involved.
This practice is reserved for those who have a bolt of 20 or higher,
Are comfortable in all previous breath-hold practices and are used to physical exercise and wish to improve their athletic performance.
We will likely drop below the 91 blood oxygen saturation from last practice to about 80 to 87 percent,
Which will simulate training at an altitude of about 4,
000 to 500 meters.
This type of stress will cause the body to make adaptations.
Your body will learn to tolerate a combination of hypoxia and hypercapnia,
So decreasing oxygen levels combined with increasing carbon dioxide levels,
Resulting in less blood acidity and delayed fatigue during intense exercise.
During the breath-hold,
Your body will try to breathe,
So breathing muscles will involuntarily contract.
This strengthens the breathing muscles,
Which is a good thing.
Just be aware that this may happen during this practice,
And it is not something to worry about.
The practice is similar to the previous practice session,
With a few alterations.
You will start with a breath-hold while you walk.
Then you will increase walking speed,
And immediately after the hold,
You will minimize your breathing,
Breathing as light and as little as you possibly can.
Before we start the practice,
As a general measurement,
It is useful to check your Maximum Breathlessness Test.
This test checks how many paces you can walk while holding the breath.
Before we start more vigorous pushing of holding the breath during physical activity,
It is good to have a measurement point that will allow you to track progress as you do this practice more often.
The Maximum Breathlessness Test,
Borrowed from Patrick McKeown,
Measures your absolute limit to tolerate breathlessness.
It gives you feedback on the maximum level of breathlessness you can deal with during sports.
If you use high-intensity intervals as part of your training,
The MBT will help you to track progress on your anaerobic capacity.
In a moment,
We will count the number of paces you can walk while holding the breath.
When you are ready,
Let's begin.
Inhale and exhale normally through your nose.
Pinch your nose,
Hold the breath and start walking.
Count steps at normal pace.
Keep walking.
Walk as long as you can until you feel an absolute need to inhale.
When you feel the need to inhale,
Release the hold and breathe through the nose.
The number of steps you are able to hold the breath while walking is your MBT score.
As an athlete,
Your goal is to reach 80 to 100 paces.
If your score is below 60,
There is a lot of room for improvement.
Are you ready to improve?
When you are ready,
Let's begin.
Breathe in and out through the nose.
Hold the breath.
Walk with the breath hold.
When you feel a medium hunger for air,
Increase your pace to a faster walk.
Continue walking until the hunger for air is strong.
When you feel the need to inhale,
Release the hold and breathe through the nose.
Keep walking a few paces,
Stop and minimize your breathing for six breaths.
Take only the air you absolutely need and breathe as little as you can.
Take 12 normal breaths to recover.
Take a normal inhale and exhale through the nose.
Hold the breath and walk.
When you feel air hunger,
Increase your pace,
Perhaps to running speed.
Relax into your breathing muscle contractions.
When you feel a strong desire to inhale,
Release the hold and breathe through the nose.
Walk a few paces,
Stop and minimize your breathing for six breaths.
Take 12 normal breaths or more if you need to recover.
Take a normal inhale and exhale through the nose.
Hold your breath and walk.
When you feel air hunger,
Increase your pace to a jog or a run.
And continue until air hunger is strong.
When it is really strong,
Release the hold and breathe through the nose.
When you release the hold,
Walk a few paces,
Stop and minimize your breathing for six breaths.
Take 12 normal breaths or more if you need to recover.
We will repeat this cycle two more times.
I really want you to go at your absolute personal pace and not be too triggered by when I cue you.
So I will give you the cues and then you can press pause on the recording,
Do your thing and press play to resume the next round when you're done.
Are you ready?
In a moment,
After you hit the pause button,
Inhale,
Exhale,
Hold and walk.
Increase your pace when you feel air hunger.
Relax if the breathing muscles contract.
Resume nasal breathing when air hunger becomes too strong.
Then walk a few paces,
Stop and minimize your breathing for six breaths and press play again.
Ready?
Press pause and begin.
Take 12 normal breaths or more if you need to recover.
In a moment,
After you hit the pause button,
Inhale,
Exhale,
Hold and walk.
Increase your pace when you feel air hunger.
Relax if the breathing muscles contract.
Resume nasal breathing when air hunger becomes too strong.
Then walk a few paces,
Stop and minimize your breathing for six breaths and press play again.
Ready?
Press pause and begin.
Take 12 normal breaths or more if you need to recover.
Next time,
You can try to speed up your jogging pace in this practice.
Make sure you can always calm down your breathing again after the practice.
If it takes you more than 18 breaths to recover,
Take it down a notch.
As a general practice,
If you want to improve your fitness,
Practice breath-holding on normal walks or during short sprints or short boasts of intense training.
But take in mind that we do not want to drop below 60% blood oxygen saturation.
In order to make sure that this doesn't happen,
Be sure that you do this practice only after a period of calm and relaxed breathing,
Not after a period of hyperventilation.
Because if you force the breath-hold for too long,
There is a danger of dropping below 60% oxygen saturation and you may pass out.
So don't practice in or near water or while participating in traffic.
Please do leave your comments in the review section.
They are super important to taking this information to a larger audience.
And be advised that if in doubt about whether this practice is suitable for you or if you're simply curious about everything I'm talking about,
Oxygen saturation in the blood,
Stuff like that,
There is a four-module course on the science and practice of breathing out there on Insight Timer.
Most of the practices that you're doing in this challenge are from that course,
But it's also loaded with science sessions that take you through everything you need to know about the science of breathing.
Okay,
I'm looking forward to our final few sessions together.
Thank you for practicing.
Have a lovely rest of your day.
