Nasal Breathing During Exercise?
HTML-код
- Опубликовано: 1 окт 2024
- Should you be breathing through your nose during exercise? This idea has been growing in popularity in the fitness industry, but how do you know if this is the right strategy for you?
Here we will break down the pros and cons of nasal breathing during exercise and make recommendations so you can decide what is the best strategy for your training.
My HIIT on the row machine, one minute all out one minute rest, helped with my breathing. I inhale through my nose on the return taking in a full slower breath with nostrils flaring to accommodate the influx, then exhale in a burst through my mouth. When I first started I was usually huffing and puffing through my mouth by the 2-3 interval. Now I get to 9 and its my muscles give out first, and I’m still inhaling through my nose. I find that the nose inhaling helps get my bpm to 120 in the one minute of rest I get.
I’ve recently started to experiment with nasal breathing while working out and I can’t seem to wrap my head around one thing:
If I go for a run with nasal breathing (say 5k in 30 min) my heart rate gets up to 180bpm+ after about 2.5k and stays there for the rest of my run. So I’m running at basically peak heart rate for 15 min which I didn’t know was possible. The strange thing is that sometimes my body feels fine and I wouldn’t have any trouble keeping the same pace even longer.
What’s bothering me though is that I’m maintaining such a high heart rate for such a long time; Am I pushing too hard? Should I lower my pace so that my body has more time to adapt to nasal breathing?
I guess its possible the equipment you're using to measure bpm is inaccurate.
You're probably moving too intensively for your current level of nasal breathing capabilities. What happens in the body when you experience air hunger is that the heart will start to pump out more, but less oxygenated blood, in order to compensate.
I think if you feel fine you're probably fine. But if the urge to breathe through your mouth becomes too urgent, i would slow down. Most of us don't use our nose at all and it's going to take time for our nasal passages to expand enough to accommodate intense cardio. Especially if you have an untrained diaphragm.
Great video , the part about being in a controlled state I find is particularly true .
me too! As more of a sprinter this has massively helped over longer distances
It is physical as well, lungs are losing so much water and temperature and your body needs to recover it fast which in the end makes you tired faster. But I agree with him there is some spiritual thing with it.
There is no way I can exercise in the 170+ bpm range while breathing through my nose, but James Nester says I should be able to for many reasons. One being that it's 20% more efficient. Is it me or does it seem like nasal breathing is just another cure for everything but really only has limited benefit?
I'm the same way. I can't nose breath with anything over 140bpm/moderate intensity...
It's certainly a game changer without a doubt
@@adamburling9551 for sleep, not doubt. I started using tape to keep my lips closed over a year ago and my sleep has greatly improved.
Last week I ran 10.6 miles nose breathing only at a 8:08/mi pace with a total moving time of 1:26:31 and honestly it would’ve been much harder for me to have ran those 10 miles if I was breathing through my mouth the entire time. The nose breathing helped keep me in a focused state of mind where I was able to shut off my mind for miles at a time. There were a few instances through the course of the 10 miles where I started to become “air hungry” where my body would send me signals to want to open my mouth to get more air in but with a little discipline if you don’t give in then the feeling eventually subsides. I was able keep a steady state of movement with an ave. HR of 156 bpm and a max HR of 175. It’s a real good tool to have in your tool box because whenever you want to increase your intensity or speed you have an extra gear the moment you switch to mouth breathing.
Gabriel is not lyin. I tried this breathing method and the miles went quick. I also feel it would have been more difficult mouth breathing the entire time. Honestly though, nose breathing has made running more enjoyable imo.
This is fax I’m in the Navy and when I do PT and other training I breathe through nose and it helps a lot. The second I open my mouth I feel myself getting tired. It’s a great practice.
Hi, thanks for this video! Mind sending me the source of this info?
Thank you so much. Because of Yoga and Taiji, I learned to breathe through my nose a long time ago. I have also been hooked on nasal steroids since they came out because, along with a deviated septum, I have swollen nasal tissue and chronic pain in the bridge of my nose. Then I moved to Albuquerque, and found myself so short of breath-just standing around-that I would get dizzy before I realized that I needed to open my mouth. Then I would start gasping. So this idea of training progressively makes perfect sense, but I admit that it never crossed my mind.
One danger of the way I trained when younger was that the emphasis on “belly breathing” caused my upper chest to atrophy. You have explained why this would happen. I am correcting this by focusing on expanding my whole rib cage when I breathe, but that means my inhales have to be extremely long, which is very relaxing but not very energizing. So I want to learn a more martial arts style of breathing.
One tip for people like me: I saw an interview with Steve Maxwell who said he puts oil on a finger and sticks it up his nose and pushes the passage open. It really does help. I use saline spray first, then CBD oil.
Hey I wondered if you had any updates or improvements?
this video is ten times more better then spending thousands on a real doctor
Thank you! Also, wouldn’t breathing thru the nose filter out harmful toxins better? This is great info, I’m in
Generally your nasal passage is only a filter for larger particles and acts as an air temperature control. So it won't catch much of anything like carbon monoxide or other gasses...
Yes in the sense that if you're taking in less air but more oxygen than if you were breathing through the mouth, then carbon monoxide and other gasses intake and output will be much less through nasal breathing.
Very helpful video. What about swimming? I assume that has to be mouth breathing.
The Poiint is, that to the point that it can be controlled, nasal breathing can and should be done. Even when one is pushing to a higher pace in some aerobic cardio exercise for instance, and they've managed breathing through the nose up to a point or threshold; then from there let the involuntary functions and it's pace take over. The only thing you're doing is controlling it where you can to increase conditioning.
Obviously swimming will demand the body and it's involuntary functions to work differently. But Nasal Breathing afterwards can be done.
When I try nose breathing I find myself yawning a lot and gasping for air
The intensity of exercise is too high, lower it a little and you'll be gasping for air less. The feeling of air hunger is something that we want to experience but not so much that it hinders things.
You need to get used to it. Don't quit and keep practicing. My stamina almost doubled with nasal breathing (boxing) Also much safer for fighters (jaw can get damaged with open mouth)
@@carlhowitzer9768 damn Brother, great to hear that. Hope its gonna be the case for me too
How do I breathe beter if I have a deviated septum? Are there exercises for it?
Great and very informative video, thank you:)
Taping the mouth for sleeping is also a game changer. Wim Hof breath practice is a great way to improve efficiency
Doesnt he breathe through the mouth tho?
fantastic video, love it! After reading James Nestor's Breath I'm all about this subject!
#MartialArts
My suggestion is look at the horse running and just look how he breathes. Those of you who ride a horse you can actually feel how he breathes while he runs.
Great video man, keep educating ;)
Yes because humans are horses. Horses cannot gallop for long either, we are endurance machines.
Can I clarify. When we say nasal breathing only does it mean breath in nose and out through mouth?or both ways?
I have exercise dyspnea from having a paralyzed diaphragm. It's really hard for me to exercise at certain intensity because of this.
Try Earthing and fasting - might be a game changer bra
I'm trying to build it up. The problem I have is keeping at a slow enough pace
No it doesn’t depend. Once you have trained yourself to do it, it kills performance.
Elaborate on your experience. Please 🙏
Kills performance? As in ruins performance?
@@brianluck84 No. It won't.
No It doesn't. It can only reap good benefits. It does not kill performance.
i have sinus allergy but only by doing push ups nd in nose to nose breathing so can i breath( nose out throgh mouth ) during exercise its ri8 or wrong
why do so many people have deviated septums (and sleep apnea)?
will nasal breathing lower by blood pressure?
Does a bunch of important stuff???
Awesome video with full explanation
Great video!
great explanation
love it
Amazing content
Great content.
Thanks John!
Good explanation
Why do you breathe through your mouth when you talk?
You only exhale so you can
make sounds
He inhales and exhales
lmfao when you said duck tape over their mouth i couldnt stop laughing