Freediving instructor here. A freediver will often breathe through their mouths with their face in the water while using a snorkel. It's not necessarily better or worse to get air through your mouth vs nose. It matters how you fill your lungs, and you can train to fill your lungs to a higher capacity over time. Not something to rush. In simple terms, learning to hold your breath longer has a lot to do with learning to relax and calm yourself, especially your mind. Hyperventilation is not safe as it lowers co2 and delays the urge to breathe, and it can cause you to black out. You need o2 and co2.
After watching this video, I immediately tried to get some Ipratropium bromide (Atrovent here in Europe) only to find that it requires a prescription. So I got an appointment with my ENT doctor to see if I can get a prescription and he pretty much told me not to use this spray because it is more for asthma and does not necessarily help with the nose & sinus blockage in any long term way. He looked into my nose and saw I had swollen inferior turbinate and rather than medicines and sprays which are mostly temporary, he recommended Radiofrequency Ablation (RFA) which has very high success rate and is considered non-invasive and only 15 minutes needed. There are other solutions as well but this is safe and with high rate of success.
Interesting Conversation! I have read the Oxygen Advantage and the author is very analytical, logical and convincing. The part that couldn't convince me is how home I see the majority of athletes breathe with an open mouth. 99% of the elite athletes throughout the world, breathe with their mouth open more often that it is closed. So, I decided to look for some exceptions, the athletes who barely ever open their mouth while competing. Not opening your mouth to me means that you're a strictly nose breather, the way Patrick McKeown prescribes you to do in his book, the Oxygen Advantage. I came up with a few athletes from different sports that almost never open their mouth when they compete. Salvador Sanchez nicknamed the Iron Lung. He was a boxing champion who dies in a car accident if I am not mistaken and he is considered one of the best ever despite the premature ending of his boxing career. He used to box back in the day when championship boxing matches were 15 rounds and not 12 like they are today. Next in line is another boxer, Guillermo Rigondeaux who is 40 years old and still competing at 118 pounds. For that boxing division he is ancient as boxers retire much earlier at the lower weight classes. Just like Salvador Sanches, I have rarely seen him open his mouth during fights. 99% of boxers breathe with their mouth open past the 3rd round. Let's go now to BJJ or Brazilian Jiu-Jitsu. Marcelo Garcia is considered to the best ever. I have rarely seen the man open his mouth during his BJJ matches. Same with JT Torres, who is another great in BJJ but I have seen his lips separate a number of times. There is a long distance runner by the name of Abega Aregawi. I've seen her win races (1500 meters) without opening her mouth. Same with Samuel Tefera, another elite 1500 meter runner. Same with Letesenbet Gideu who set the world record at 5000 meters. So if these athletes have competed at the highest level without opening their mouth and they never looked out of breath maybe there is more credence to the Oxygen Advantage book. I haven't seen a single cyclist though who goes an entire race without opening his mouth.
Intense exercise actually releases histamine in the body. That is why a lot of people get excess mucus while working out. Besides prescription drugs, overall body histamine can be reduced through a low histamine diet. For me, deep controlled nose breathing is necessary for controlling my HR. But I deep breath through my nose and do a long slow exhale out the mouth.
I'm with Nate. I have had the same surgeries and still have problems breathing through my nose. I'd be interested in the quality of the studies on nose breathing. It seems so many of the studies done these days are small or poorly done.
It's certainly possible and in fact, once your physiology has adapt your ventilation reduce by around 25%. I have just reviewed a paper by Professor George Dallam on this, over on my channel
The first 30% of this podcast is essentially advertisements ?? Makes one wonder. Good info after that, but I appreciate the "includes paid advertisement" notice when its applicable.
Hey Paul! We're sorry you felt that the beginning of the podcast felt a bit too advertis-ey. We just want to clarify that we do not take paid advertisement opportunities from any companies. If we like a product or service, we will talk about it, but money NEVER trades hands. We'll also talk about TrainerRoad and the new features we're working on, but that's because we ARE TrainerRoad and we're very passionate about what we do :) Thanks again for sharing your feedback!
@@TrainerRoad Second viewing makes me feel differently. You guys were just showing products that have helped you resolve common issues. Easy to take for granted the free and valuable resource you guys offer to cyclists. I've watched and learned something from most of your episodes. Thank you!
Ipratropium. Thank you! I am the same way with tissues. It's like half a box each training session. Wearing a nasal strip helps, but I'd like to try the spray. Is it prescribed or over the counter?
7:21 Are you referring to doing this while working out or when resting? Because there is no way in hell I could leave my lungs empty for 10+ seconds while exerting myself!
You completely neglect to say that normal nose-only breathing is a test of whether we are under the first aerobic threshold (VT1) or not, a key measure of cycling performance and endurance training
It sounds like you all are reaching for some research confirming certain claimed benefits of nasal breathing that was unavailable at the time you produced this content. Have you come across anything since which better substantiates those claims?
Hey, Brent. Could be cool to have the team revisit this and see what else they come up with! Feel free to shoot a request to trainerroad.com/podcast :)
Please just step back and understand that breathing through your nose is like breathing through a straw. Resistance is higher and there is lower airflow. YES, your body will adapt to breathing through your nose (CO2 sensitivity, NO2 etc...), however you wont be able to surpass your peak exercise performance through nasal breathing...It will get worse or best case scenario will break even with intense nasal training. I can see a case for mild to moderate exercise though
What a about swimming? Probably some the most fit humans on earth and would never consider nose breathing over mouth breathing. I think this is just another fad.
Really flawed arguments here and would like to see more well thought out rebuttal. Scientific literature says you max out at about 60% of you VO2 max while doing nasal only FYI. Thanks!
Freediving instructor here. A freediver will often breathe through their mouths with their face in the water while using a snorkel. It's not necessarily better or worse to get air through your mouth vs nose. It matters how you fill your lungs, and you can train to fill your lungs to a higher capacity over time. Not something to rush. In simple terms, learning to hold your breath longer has a lot to do with learning to relax and calm yourself, especially your mind. Hyperventilation is not safe as it lowers co2 and delays the urge to breathe, and it can cause you to black out. You need o2 and co2.
After watching this video, I immediately tried to get some Ipratropium bromide (Atrovent here in Europe) only to find that it requires a prescription. So I got an appointment with my ENT doctor to see if I can get a prescription and he pretty much told me not to use this spray because it is more for asthma and does not necessarily help with the nose & sinus blockage in any long term way.
He looked into my nose and saw I had swollen inferior turbinate and rather than medicines and sprays which are mostly temporary, he recommended Radiofrequency Ablation (RFA) which has very high success rate and is considered non-invasive and only 15 minutes needed. There are other solutions as well but this is safe and with high rate of success.
Interesting Conversation! I have read the Oxygen Advantage and the author is very analytical, logical and convincing. The part that couldn't convince me is how home I see the majority of athletes breathe with an open mouth. 99% of the elite athletes throughout the world, breathe with their mouth open more often that it is closed. So, I decided to look for some exceptions, the athletes who barely ever open their mouth while competing. Not opening your mouth to me means that you're a strictly nose breather, the way Patrick McKeown prescribes you to do in his book, the Oxygen Advantage. I came up with a few athletes from different sports that almost never open their mouth when they compete. Salvador Sanchez nicknamed the Iron Lung. He was a boxing champion who dies in a car accident if I am not mistaken and he is considered one of the best ever despite the premature ending of his boxing career. He used to box back in the day when championship boxing matches were 15 rounds and not 12 like they are today. Next in line is another boxer, Guillermo Rigondeaux who is 40 years old and still competing at 118 pounds. For that boxing division he is ancient as boxers retire much earlier at the lower weight classes. Just like Salvador Sanches, I have rarely seen him open his mouth during fights. 99% of boxers breathe with their mouth open past the 3rd round. Let's go now to BJJ or Brazilian Jiu-Jitsu. Marcelo Garcia is considered to the best ever. I have rarely seen the man open his mouth during his BJJ matches. Same with JT Torres, who is another great in BJJ but I have seen his lips separate a number of times. There is a long distance runner by the name of Abega Aregawi. I've seen her win races (1500 meters) without opening her mouth. Same with Samuel Tefera, another elite 1500 meter runner. Same with Letesenbet Gideu who set the world record at 5000 meters. So if these athletes have competed at the highest level without opening their mouth and they never looked out of breath maybe there is more credence to the Oxygen Advantage book. I haven't seen a single cyclist though who goes an entire race without opening his mouth.
You will always have genetic outliers who may have massive nasal passages that provide little to no air resistance.
Intense exercise actually releases histamine in the body. That is why a lot of people get excess mucus while working out. Besides prescription drugs, overall body histamine can be reduced through a low histamine diet.
For me, deep controlled nose breathing is necessary for controlling my HR. But I deep breath through my nose and do a long slow exhale out the mouth.
I'm with Nate. I have had the same surgeries and still have problems breathing through my nose. I'd be interested in the quality of the studies on nose breathing. It seems so many of the studies done these days are small or poorly done.
It's certainly possible and in fact, once your physiology has adapt your ventilation reduce by around 25%. I have just reviewed a paper by Professor George Dallam on this, over on my channel
you guys thinking about revisiting this topic at all with another video?
Always happy to revisit a topic as more information/research/scientific studies become available!
When you open your mouth to breath some air will still come in thru the nose, especially if you are breathing hard.
Not if you're in outer space.
You can train this to some extend, I can "force" myself to let air in through the mouth and nose at the same time. Some call me crazy, but it works.
The first 30% of this podcast is essentially advertisements ?? Makes one wonder. Good info after that, but I appreciate the "includes paid advertisement" notice when its applicable.
Hey Paul!
We're sorry you felt that the beginning of the podcast felt a bit too advertis-ey. We just want to clarify that we do not take paid advertisement opportunities from any companies. If we like a product or service, we will talk about it, but money NEVER trades hands.
We'll also talk about TrainerRoad and the new features we're working on, but that's because we ARE TrainerRoad and we're very passionate about what we do :)
Thanks again for sharing your feedback!
@@TrainerRoad Second viewing makes me feel differently. You guys were just showing products that have helped you resolve common issues.
Easy to take for granted the free and valuable resource you guys offer to cyclists. I've watched and learned something from most of your episodes. Thank you!
Ipratropium. Thank you! I am the same way with tissues. It's like half a box each training session. Wearing a nasal strip helps, but I'd like to try the spray. Is it prescribed or over the counter?
Jack Lafleur prescribed. My ENT prescribed it for me.
Appointment made. Thanks for the heads up and response, @@TrainerRoad !
7:21 Are you referring to doing this while working out or when resting? Because there is no way in hell I could leave my lungs empty for 10+ seconds while exerting myself!
When resting.
You completely neglect to say that normal nose-only breathing is a test of whether we are under the first aerobic threshold (VT1) or not, a key measure of cycling performance and endurance training
Everybody's different!
What about when you're breathing so hard it feels like you're breathing through your ass?
Do training masks and inspiratory breathing trainers help reduce co2 sensitivity?
Please submit to trainerroad.com/podcast so we can see what research and scientific studies the team can check out on the topic!
Isn't ipratropium a little bit excessive? that's like for SEVERE asthma
It sounds like you all are reaching for some research confirming certain claimed benefits of nasal breathing that was unavailable at the time you produced this content. Have you come across anything since which better substantiates those claims?
Hey, Brent. Could be cool to have the team revisit this and see what else they come up with! Feel free to shoot a request to trainerroad.com/podcast :)
What drops pls?
Please just step back and understand that breathing through your nose is like breathing through a straw. Resistance is higher and there is lower airflow. YES, your body will adapt to breathing through your nose (CO2 sensitivity, NO2 etc...), however you wont be able to surpass your peak exercise performance through nasal breathing...It will get worse or best case scenario will break even with intense nasal training. I can see a case for mild to moderate exercise though
What a about swimming? Probably some the most fit humans on earth and would never consider nose breathing over mouth breathing. I think this is just another fad.
i hope youre kidding
Breathing through the nose while swimming will get your nose full of water especially at the high level
Are you stupid or serious?
Really flawed arguments here and would like to see more well thought out rebuttal. Scientific literature says you max out at about 60% of you VO2 max while doing nasal only FYI. Thanks!
My understanding (which is layman's knowledge) is that nasal breathing should be applied for general exercise/training but not for maxing out.
@@ceili sounds good but IRL we are never just cycling to the shops lol we are usually going hard
@@Bayo106 eh ok