I feel really silly talking about this subject, but this is so important.
when I train people, I generally always have to keep telling them to breathe properly. Otherwise, you're going to feel exhausted. You're gonna feel. tired.
You ain't going to have the strength or the energy to continue exercising.
It's very important to breathe properly and to know how to breathe properly.
I'm asthmatic. And I generally, if I'm panicked and having an asthma attack, I know from past history, I breathed from my chest. So I try to gasp the air in to get as much oxygen as possible, but it doesn't work.
To breathe properly. You've got to learn to breathe from the diaphragm. So you're pullong air in from your diaphragm. Expand it, pull the air in, expand your lungs, fill it, and then breathe out
When breathing in, breathe in through the nose And out through the mouth. So it's breath in through the nose, out through the mouth, take big deep breaths. fill your lungs.
Doing a Tabata Workout
A Tabata workout gives you 20 seconds of hard work. 10 seconds of rest. In that 10 seconds, I worked out. You can get 3, big breaths.
Now, if I'm training somebody. and were doing a Tabata workout, they don't get the 3, big breaths.
What they do is they start to pant really fast, trying to get as much oxygen as possible, but they're not. Then when they come to do the next 20-seconds they can't do it because they haven't got enough oxygen. Then they're going, I can't breathe. I can't breathe because they’re not breathing properly
So this episode is all about breathing.
There are many different techniques, many different ways of breathing. The one that I'm more concerned about is breathing from the diaphragm, which I'm going to cover later on.
So we're going to talk about breathing
One day I was training someone and they were doing crunches and every time they came up, they seem to be having a problem. And I couldn't understand
so I said to them,
“are you breathing?“
And they said,
They were holding their breath on every rep.
And I said,
no, you're not meant to hold your breath on every rep you meant to breathe into prime, the muscles, give it the energy it needs because it needs oxygen to burn the fuel.
Then they followed my advice and they said
oh, that's so much easier.
Because breathing is so important.
when your exercising oxygen is one of the catalyst that the body needs
I mean, making this episode sounds a bit odd because you have to explain to people how to breathe and they've been breathing all their lives, but you could have been breathing all your life, but you may not be breathing correctly or not correctly for exercise.
So I'll explain it to you simply, and then you choose your techniques, there are so many different techniques and ways to learn, to breathe, box breathing, pursed, lip breathing, diaphragmatic breathing. There are so many different ways. If you look it up, you'll find all these different ways you can do them later on. if you follow yoga, yoga has so many different ways and disciplines teaching you how to breathe, but basically breathe in is a complex process involving the lungs diaphragm, and intercostal muscles for a person to breathe in the diaphragm and the external intercostal muscles contract increasing the space in the chest, which allows the lungs to fill with air to breathe out the diaphragm relaxes the internal intercostal muscles contract, causing the lungs to deflate and let the air out.
That is the basic process.
So I'm going to give you different techniques
Pursed lip breathing
So you have pursed-lip breathing. Now, this can be part of a pulmonary rehabilitation program, which is basically the type of treatment for people that have different lung conditions.
So it may help people with, asthma, chronic obstructive pulmonary disease, or COPD, and basically, these conditions make lungs weaker or make it harder for you to breathe.
So pursed-lip breathing can help get the diaphragm working and increase the amount of oxygen entering the body. It keeps the airways open for longer than normal to perform it.
What you do is breathe in through the nose and then breathe out through the mouth with your lips pursed. So pursed means a pout
when you blow it out, make the air take twice as long to go out as it did to come in.
So it's a slow, methodical blowing out of the air.
Diaphragmatic breathing can be part of the same, pulmonary rehabilitation program. It can help strengthen the lungs and make them work more efficiently. If the diaphragm is not working fully, the body will use other muscles for breathing. Usually relying on those in the back neck or chest. So to perform diaphragmatically breathing all you do is place your hands lightly on your belly breathe in through the nose until the belly rises and then breathe out through the mouth for twice as long.
So it's the same as doing your pursed-lip breathing except you're inflating the diaphragm.
So you're making the diaphragm bigger and then blowing out if you do this, a diaphragm is a giant muscle. So basically you're exercising that muscle.
Not only that, but you're also exercising the lungs and making the capacity that the lungs can take it in a lot bigger.
You can do mindful breathing. Now I do this myself, sometimes I suffer from stress, anxiety, and depression, and I've got high blood pressure.
Mindful breathing is, a technique where you concentrate fully on the breathing using this focus attention as a form of meditation to perform mindful breathing what you should do is find a quiet place. No distraction. I generally put headphones on and I have music on, not even music is like Sound waves different sounds.
I love the sounds of birds, the wind through the trees, or maybe even rain. Everyone's got their own thing that they like, but this is what I use.
Find a quiet place, no distractions choose a comfortable position. you're not going to be moving around
Position yourself someplace where you're comfortable to begin with. And then all you need to do is just focus on your breathing.
And listen to your body as it inhales and exhales and allow the thoughts to just pass through your mind without thinking about things or overthinking, don't start doing it and
“ oh God, did I leave the cooker on?“ “Or how am I going to pay that bill tomorrow?“
What you need to do is just empty your mind completely and just breathe and relax. Now I find it better. Like I said, using some kind of music,
I found a really good app, which is called self-affirmation where basically you can record your own voice, put your own affirmations, and put your binaural beats on
Binary beats are these different types of theta beta and Delta waves. that can calm the mind or put you in certain states. And it's also got, like I said, the Birdsong and so on. So I listened to that a lot, so I my voice talking and telling me I will be successful. I'm going to cover self-affirmation in another episode, because self-affirmation, I think is very important because you need to be able to make yourself believe in yourself.
Anyway, that's not what we're talking about. We're talking about breathing people don't breathe. you will die
So the next technique is deep breathing and this helps with anxiety and stress.
Breathing deeply can be an effective way to deal with stressful situations.
Taking a deep, full breath can slow the heartbeat and make the person feel calmer
What you should do is sit somewhere comfortable and consciously relax the shoulders, inhale slowly through the nose, filling the lungs, and exhale slowly empty the lungs completely through the mouth.
It generally helps if you, do a count of four for each breath. So breathe in for four, breathe out for four.
Now we get to one of my favorite types of breathing. This is called box breathing, and you really have to kind of concentrate to get the whole technique.
This is the one that I performed the most.
So basically. You're trying to, breathe in a specific order and timeframe. So it's like a square. So what I do is I generally use my hand and draw the line as I'm counting. So box breathing or square breathing is a way of slow breathing. It can reduce stress, it can improve concentration and focus.
For the best results should sit upright comfortably in a chair sitting up straight. It makes it easier to breathe in and out
So to do box breathing in you breathe in through the nose for a count of 4, filling the lungs.
You hold your breath for a count of 4
You then breathe out for a count of 4
and then You hold for a count of 4
Then you rinse and repeat the whole thing.
Now, those are various types of breathing. I'm going to give you one more.
4 7 8 breathing
I suffer from sleep apnea and this type of breathing, actually helps you to sleep a lot better or to get to sleep.
It's called 4, 7, 8. breathing
So basically it helps to ease a busy mind before going to bed, focusing on breathing and counting can distract you from the worries and stress of the day.
It’s a technique and like all techniques, you've got to learn it. So how you do it is this is breathe in through the nose for a count of 4
Hold the breath for a count of 7
Breath out through the mouth for a count of 8
And that's all you need to do. You just need to focus to get the breathing correct. Like I said,
Wrapping it all up. Breathing is so important, not just for training. So training ultra important
This is one thing I hate. I always tell people when they do it, when they run out of breath, they always lean forward and put their hands on their legs.
And I keep saying to them, you can't do that because then you cut the diaphragm off and your diaphragm cannot expand. So you can't get any oxygen in. So when you see these people and they can't breathe and they lean forward and they're bending over, you're not getting more oxygen in. It's better. If you stand up.
And inhale from your diaphragm, then you'll get in the oxygen that you need.
So don't ever, let me see you do that.
So, as I said, training and breathing are very important.
No oxygen, you will either pass out or you will die.
And if I'm training you and you keel over, what will happen is I will go for your pockets.
I will take all your stuff and I will sell it on eBay and people will walk past and say,
“oh my God, that person has just collapsed
i‘ll be like
“I don't know him. Never seen him before“
No, that was a joke. My jokes are not very good
Remember, breath properly, learn the techniques I've just shown you, or just spoke about, go online research some more about different breathing techniques and use them in your personal life.
But you need to be able to breathe properly when you're trained in, regardless of whether you're training with me or anyone else or wherever you're riding a bicycle, walking up a set of stairs or anything, learn to breathe properly.
And I will see you soon. Bye.