Weight Loss

Identifying Dysfunctional Breathing

A BOLT test is a solid indicator of whether your athletes suffer from dysfunctional breathing. Here is the protocol: Normal breathing through the nose for 1 minute; after a normal exercise, hold your breath; begin timing; after you feel a slight to moderate need to breathe, begin your normal breathing process again; if you have to gasp for air after holding your breath, your score is invalid; you should be able to immediately start back to your normal breathing cadence. Score interpretation: 0-10 seconds: CO₂tolerance is poor and negatively impacting your performance; 11-20 seconds: something is obstructing your optimal breathing (e.g. cold, allergies, etc.) and is having a negative impact upon your energy levels; 21 seconds or greater: your breathing is a positive factor in your physical activities.

Assess Team Workout Effectiveness

The use of a spirometer and bi-weekly readings can show the viability of team workouts. Be aware, however, of outliers that may affect readings (e.g. cold/flu, sleep deprivation, poor diet)

Core Stability and Injury Prevention

Athletes should practice Valsalva Breathing/Method for short bursts of energy (e.g. weight lifting or short explosive speed exercises; the protocol is as follow: after an inhale, close the glottis in the throat to allow no air to escape; perform the exercise; the theory behind Valsalva Breathing/Method is the “shaken soda” theory–a body with pressure like a shaken soda can will build up pressure to stabilize the core so as to avoid injury

Spleen Oxygen Boost

The spleen holds the most oxygen-rich blood and can be released to muscles before a competition by holding your breath in 30-second increments before a race; the positive effect is short-lived however; if you partake in extended breath holds such as this for your athletes, they should be monitored at all times (Nestor 2021).

Hypoxic Training Benefits

The negative impact of hydrogen ion release from the muscle cells can be combated with hypoxic training–the less reliance of the muscles on oxygen, the greater the endurance.

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Weight Loss – Hypoventilation
Hypoventilation (the increase in the amount of CO2 in the body) is a great way to lose weight. It is done through deeper and less breathing as well as breath holds. Warning: do not attempt breath holds unless you have consulted a physician first.
Weight Loss – CO2 Tolerance
Oxygen intake is a necessity for us to exist. But what most people don’t know is CO2 is just as important of a chemical as oxygen in human existence.
Weight Loss – Nose Breathing
Nose breathing is the first of three steps to becoming a more efficient and healthier breather…the other two being the use of the diaphragm when breathing and to slow your breathing rate.
Weight Loss – 4/7/8 Breathing
4-7-8 breathing is a breathing technique created by Dr. Andrew Weil and is used to relieve stress.
Weight Loss – 4/7/8 Instruction
This breathing exercise places emphasis on the breath hold after the short inhale thus creating a greater tolerance for CO2. And a greater tolerance for CO2 allows for fewer needed breaths. Also, the exhale that is longer than the inhale can cause a lower heart rate and blood pressure.
Weight Loss – 5/7/3 Belly Breathing
5-7-3 breathing technique is a simple way to reduce your breathing rate, enhance your oxygen, intake, lower your blood pressure and heart rate and stimulate the Vagus nerve which calms both the mind and body.
Weight Loss – 5/7/3 Instruction
This instructional video is meant to help you slow your heart rate and blood pressure and activate the Vagus nerve for a more calming emotion.