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Functional Breathing Training for Improved Performance

Discover the benefits of functional breathing pattern training and simulation of high altitude training. Improve blood circulation, increase oxygen delivery, reduce breathlessness, improve posture, and more. Measure breathlessness using BOLT score and the Maximum Breathlessness Test (MBT).

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Functional Breathing Training for Improved Performance

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  1. SUMMARY

  2. One Technique-Eleven Exercises • Measurement appraisals: Body Oxygen Level Test (BOLT) & Maximum Breathlessness Test (MBT) • Functional breathing pattern training • Simulation of high altitude training

  3. Functional Breathing Pattern Training • Improve blood circulation & oxygen delivery to the cells • Dilate the upper airways (nose) and lower airways (lungs) • Significantly reduce exercise induced bronchoconstriction • Improve sleep, focus, concentration and calm

  4. Functional Breathing Pattern Training • Reduce onset and endurance of breathlessness • Posture and spinal stabilization (poor breathing function reduces movement function) • Reduce risk of injury • Reduce energy cost associated with breathing

  5. Simulation of High Altitude Training • Improve aerobic capacity (some non-responders) • Improve anaerobic capacity • Stimulate anaerobic glycolysis without risk of injury • Increase VO2 max and running economy • Increase maximum tolerance to breathlessness

  6. Simulation of High Altitude Training • Improve respiratory muscle strength • Improve muscle injury repair (New studies) • Help maintain fitness during rest or injury • Reduce free radicals and oxidative stress • Reduce ventilatory response to hypercapnia and hypoxia

  7. Breathlessness

  8. BREATHLESSNESS • During hyperpnea (increased depth of breathing), the relative cost of breathing increases exponentially when moving from moderate exercise to heavy and maximal exercise levels. • Aaron EA, Seow KC, Johnson BD, Dempsey JA. Oxygen cost of exercise hyperpnea: implications for performance. J ApplPhysiol (1985). 1992 May;72(5):1818- 25.

  9. BREATHLESSNESS • While at moderate exercise, the cost of the respiratory system accounts for 3-6% total VO2max, heavy exercise accounts for a ~10% demand and maximal exercise accounts for anywhere between 13-15%. • Aaron EA, Seow KC, Johnson BD, Dempsey JA. Oxygen cost of exercise hyperpnea: implications for performance. J ApplPhysiol (1985). 1992 May;72(5):1818- 25.

  10. BREATHLESSNESS Saves energy as there is a substantial cost associated with high rates of ventilation, so much that as much as 10% of the oxygen consumption at VO2 max may be used to support the respiratory muscles. Noakes. Lore of Running

  11. Measure Breathlessness

  12. MEASURE BREATHLESSNESS Two Measurements • BOLT score- onset and endurance of breathlessness • Maximum Breathlessness Test (MBT)

  13. MEASURE BREATHLESSNESS • Breath holding is one of the most powerful methods to induce the sensation of breathlessness, and that the breath hold test ‘gives us much information on the onset and endurance of dyspnea. Nishino T. Pathophysiology of dyspnea evaluated by breath-holding test: studies of furosemide treatment. Respiratory Physiology Neurobiology.2009 May 30;(167(1)):20-5

  14. BOLT (COMFORTABLE BREATH HOLD TIME)MEASUREMENT • Take a small silent breath in through your nose. • Allow a small silent breath out through your nose. • Hold your nose with your fingers to prevent air from entering your lungs. • Count the number of seconds until you feel the first distinct desire to breathe in.

  15. MEASURE BREATHLESSNESS • “If a person breath holds after a normal exhalation, it takes approximately 40 seconds before the urge to breathe increases enough to initiate inspiration.” McArdle W, Katch F, Katch V. Exercise Physiology: Nutrition, Energy, and Human Performance. 1st ed. North American Edition. Lippincott Williams & Wilkins; Seventh, (p289) (November 13, 2009)

  16. Maximum Breathlessness Test (MBT) • Exhale normally through nose • Walk at a normal pace while holding the breath • Count the maximum number of paces that you can hold your breath • Goal 80 to 100 paces • Less than 60 paces- significant room for improvement

  17. Simulate High Altitude TrainingDemonstrationWalking

  18. SIMULATE HIGH ALTITUDE TRAINING • For most people, after a week or so of practice, a drop of blood oxygen saturation below 90% can be observed – a level that is comparative to the effects of living at an altitude of 3,000-4,000 metres.

  19. APNOEIC SPLEEN CONTRACTION • Results showed a 6.4% increase in haematocrit (Hct) and a 3.3% increase in haemoglobin concentration (Hb) following five breath holds. Schagatay E, Andersson JP, Hallén M, Pålsson B.. Selected contribution: role of spleen emptying in prolonging apneas in humans. Journal of Applied Physiology.2001;(Apr;90(4)):1623-9

  20. BREATH HOLDING INCREASES EPO • Results showed that EPO concentration increased by 24%, which peaked at three hours after the final breath hold and returned to baseline two hours later. (Three sets of five maximum duration breath holds, with each set separated by ten minutes of rest.) de Bruijn R, Richardson M, Schagatay E. Increased erythropoietin concentration after repeated apneas in humans. Eur J ApplPhysiol 2008;102:609–13. Epub 2007 Dec 19.

  21. HYPERCAPNIC- HYPOXIC TRAINING • Research to establish the effects of 8 week hypercapnic-hypoxic training program in elite male swimmers, 30 to 45 minutes, three times a week. DarijaBaković, ZoranValic, DavorEterović, IvicaVuković, Ante Obad, IvanaMarinović-Terzić, ZeljkoDujić. Spleen volume and blood flow response to repeated breath-hold apneas. Journal of Applied Physiology.2003;(vol. 95 no. 4):1460-1466

  22. HYPERCAPNIC- HYPOXIC TRAINING • Each test subject has withheld breath individually, by a subjective feeling, for as long as possible. DarijaBaković, Zoran Valic, DavorEterović, Ivica Vuković, Ante Obad, Ivana Marinović-Terzić, ZeljkoDujić. Spleen volume and blood flow response to repeated breath-hold apneas. Journal of Applied Physiology.2003;(vol. 95 no. 4):1460-1466

  23. HYPERCAPNIC- HYPOXIC TRAINING Experiment Control Pre: Hb (g/L) 144.63 147.75 Post: Hb (g/L) 152.38 145.38 DarijaBaković, Zoran Valic, DavorEterović, Ivica Vuković, Ante Obad, Ivana Marinović-Terzić, ZeljkoDujić. Spleen volume and blood flow response to repeated breath-hold apneas. Journal of Applied Physiology.2003;(vol. 95 no. 4):1460-1466 5.35% higher Hb

  24. HYPERCAPNIC- HYPOXIC TRAINING Experiment Control VO2 Max Pre: 63.80 59.46 VO2 Max Post: 70.38 60.81 DarijaBaković, Zoran Valic, DavorEterović, Ivica Vuković, Ante Obad, Ivana Marinović-Terzić, ZeljkoDujić. Spleen volume and blood flow response to repeated breath-hold apneas. Journal of Applied Physiology.2003;(vol. 95 no. 4):1460-1466 10.79% increase to VO2 max

  25. HYPERCAPNIC- HYPOXIC TRAINING • Not all researchers have reported improvements to aerobic capacity. More research is required. • No change in Hb after training Xavier Woorons , Pascal Mollard, Aur´elienPichon, Alain Duvallet, Jean-Paul Richalet, Christine Lamberto. Effects of a 4-week training with voluntary hypoventilation carried out at low pulmonary volumes. Respiratory Physiology & Neurobiology 160 (2008) 123–130

  26. Reduced Acidosis

  27. REDUCED ACIDOSIS • Fatigue- physiological- breaking point at which the athlete cannot continue exercise intensity.

  28. REDUCED ACIDOSIS • Metabolism produces CO2 - dissociates to H+ and HCO3- • Sufficient oxygen to the muscles - H+ is oxidised in the mitochondria to generate water • Insufficient oxygen- all H+ cannot be oxidised and associates with pyruvic acid to form lactic acid

  29. REDUCED ACIDOSIS • Breath holding after an exhalation causes a decrease to the concentration of oxygen to trigger increased lactic acid. • At the same time, carbon dioxide also increases leading to an increased concentration of hydrogen ions to further acidify the blood.

  30. REDUCED ACIDOSIS • Repeated exposure to increased acidosis- forces the body to adapt to it. • To neutralise H+, buffering capacity improves.

  31. REDUCED ACIDOSIS • Factors participating in the weaker blood acidosis may have an origin within the muscular cell. • Hydrogen ions may accumulate more slowly and allow the athletes to continue to exercise longer or at a higher intensity for a given distance. Xavier Woorons , Pascal Mollard, Aur´elienPichon, Alain Duvallet, Jean-Paul Richalet, Christine Lamberto. Effects of a 4-week training with voluntary hypoventilation carried out at low pulmonary volumes. Respiratory Physiology & Neurobiology 160 (2008) 123–130

  32. OTHER CONSIDERATIONS- TRAINING • Central Governor theory- the brain protects the body against the risks from extreme exertion. At some point, the brain tells the working muscles to stop or slow down in order to protect the heart. Noakes

  33. OTHER CONSIDERATIONS- TRAINING • Acidosis impairs homeostasis. Breath holding conditions the brain to tolerate strong acidosis- teaches the brain that the body can go harder and faster without over doing it.

  34. OTHER CONSIDERATIONS-DIAPHRAGM • There is strong evidence that the diaphragm and other respiratory muscles may become exhausted during both short term, high intensity exercise (Bye et al) and more prolonged exercise such as marathon running (Loke et al) Noakes. Lore of Running

  35. OTHER CONSIDERATIONS- DIAPHRAGM • Special breath hold exercises until a medium-to-strong need for air mobilizes the diaphragm, providing it with a workout and helping to strengthen it.

  36. DIAPHRAGM WORKOUT • Respiratory muscle training improves recovery time during high intensity, intermittent exercise in repetitive sprint athletes, anaerobic capacity in cyclists and rowing performance. • Dajana KARAULA 1, Jan HOMOLAK 2, Goran LEKO. Effects of hypercapnic-hypoxic training on respiratory muscle strength and front crawl stroke performance among elite swimmers. Turkish Journal of Sport and Exercise. Year: 2016 - Volume: 18 - Issue: 1 - Pages: 17-24

  37. DIAPHRAGM WORKOUT • Experimental group have improved the inspiratory muscle strength values (MIP) for 14.9% and the expiratory muscle strength values (MEP) for 1.9% in relation to the control group. • Dajana KARAULA 1, Jan HOMOLAK 2, Goran LEKO. Effects of hypercapnic-hypoxic training on respiratory muscle strength and front crawl stroke performance among elite swimmers. Turkish Journal of Sport and Exercise. Year: 2016 - Volume: 18 - Issue: 1 - Pages: 17-24

  38. DIAPHRAGM WORKOUT • Voluntary holding of breath may have resulted in involuntary contractions of intercostal muscles during the hypercapnic-hypoxic practice. It is also assumed that above mentioned contraction occurrence has resulted in hypertrophy of intercostal muscles. • Dajana KARAULA 1, Jan HOMOLAK 2, Goran LEKO. Effects of hypercapnic-hypoxic training on respiratory muscle strength and front crawl stroke performance among elite swimmers. Turkish Journal of Sport and Exercise. Year: 2016 - Volume: 18 - Issue: 1 - Pages: 17-24

  39. DIAPHRAGM WORKOUT • Such practice must have enlarged the diaphragm thickness which plays an important role in respiratory system and sports performance. • Dajana KARAULA 1, Jan HOMOLAK 2, Goran LEKO. Effects of hypercapnic-hypoxic training on respiratory muscle strength and front crawl stroke performance among elite swimmers. Turkish Journal of Sport and Exercise. Year: 2016 - Volume: 18 - Issue: 1 - Pages: 17-24

  40. OTHER CONSIDERATIONS- ASTHMA • More normal breathing volume leads to less cooling and dehydration of the airways. • Changing breathing volume towards normal, with a higher BOLT is especially effective at helping to prevent exercise induced asthma and cyclists cough.

  41. OTHER CONSIDERATIONS- INJURY • It can be traumatizing to repeatedly perform exercises at high intensities to stimulate an anaerobic state. • Training at a moderate intensity with breath holding could reduce the risk of injury.

  42. Further Application

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