Dave Wood

um and so in this course and in our training we teach people to use their breathing not only for better endurance not not only for better focus and calm but also to recover rapidly because if you think when you need to recover shift from the red to the blue rapidly what do you have access to it is your breathing yeah it is controlling your breathing rate and depth um

And this is stuff that we can all access.

If you want to, like one little tip, if you want to really improve your breathing capacity, do Zone 2 cardio.

Go for a walk, light jog, nasal breathing only.

Nose in, nose out.

Watch your breathing capacity go through the roof.

First of all, when you try this, it'll be difficult, especially if you're used to mouth breathing.

You know, why do we mouth breathe during rest recovery and low intensity exercise?

Because it's easy.

Bigger hole, less resistance to airflow.

Nose, smaller hole, more resistance to airflow.

But the more resistance is pulling the air deeper into the base of the lungs for better oxygenation.

There's a gas in here in the paranasal sinuses called nitric oxide, which when you breathe through your nose, it carries that gas into your lungs.

That transfers from your lungs over into your blood vessels and dilates blood vessels.

So there's all these awesome intricate things that are happening with nasal breathing that you don't get with your mouth.

Mouth should be reserved for medium to high-intensity exercise when you need to shift large volumes of air.

And so, yeah, listeners, if you want to give it a try, just go for a walk and maintain nasal-only breathing.

You should be able to maintain nasal in, nasal out when you walk, zone 2 cardio.

So now not only are you getting the positive effects in terms of the cardiovascular system, you're also building your breathing capacity.

And when you build your breathing capacity, it has a massive effect on your cardiovascular capacity.