I’ve been doing breathing exercises for awhile now, but I didn’t consider it an activity worthy to include at an F3 workout. Then Santini did it, so now I had to do it better.
Warmup, nothing new here, go read a dozen other backblasts
So the point of this is to max out your heart rate and then try to control it as best as possible. So step number one… max out heart rate.
40m sprint then 5 burpees, 40m sprint back, 5 burpees, repeato.
Continue till I call time, which ends up being around the 5-10 minute mark. I think I got 4 to 5 back and forths in… I just called time when I maxed my heart rate. I know I’m at it, cause I could lose control of my bowels at any moment. There are two kinds of people in the world, those that Merlot and those that crap in the woods.
On to step number two. Take 5-10 deep breaths (as deep as you can, pushing your abdomen out in every direction you can to put as much air in your lungs). Exhale and then hold your breath for as long as you can. When you can’t hold it any longer, take a deep breath in. Hold it for 15 seconds.
In this interval you should try to oversaturate your blood with oxygen in order to be able to hold your breath with no air in your lungs as long as possible. This triggers your parasympathetic nervous system, floods your body with CO2 (which will later help oxygen absorption), and slow down your hear rate.
Repeat the max heart rate, repeat breath exercise.
Change heart rate exercise to 40m bear crawls and 5 bomb jacks, repeat breathing.
Wrap up with core and back/shoulders.
Jekyll asked me if I’d ever used this for stress. I have. I have also used it for insomnia. Recently, I used it to get rid of a headache. Somehow it reduces inflimation as well, because when I do it in the morning, if I’m having sinus pressure, it goes away. I used to pop Ibuprofen like tic-tacs, but now I haven’t used it in years, and breathing is a player in that equation. Exercising is great, but it’s only step one in the effort to make yourself a less fragile human.