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How do you Nasal Breathe to Improve Performance & Recovery?

breath training Apr 16, 2019
 

How do you nasal breathe?

I want you to focus on inhaling and exhaling through your nose at all times. In this particular exercise, the focus is on developing awareness around nasal breathing so you can eliminate mouth breathing whenever possible. The focus is not on developing better bio mechanical breathing habits - we train those things separately.

Here’s what I don’t want you to do:
👉🏻 Don’t build excessive tension in the chest, shoulders, neck and face
👉🏻 Don’t challenge yourself so much that you have to flare your nostrils, scrunch your face, and tense your cheeks to breathe in through your nose
👉🏻 Don’t push yourself so hard that when you stop your exercise, you rapidly breathe in and out through your mouth

Here’s what I want you to do:
👉🏻 breathe in and out through your nose (while walking, running, cycling, rowing, jump roping, etc)
👉🏻 maintain good form for the exercise
👉🏻 if it gets hard to maintain good nasal breathing, lower your intensity until you are fully recovered
👉🏻 recover with nasal breathing only

The goal of nasal breathing is to prevent you from over breathing! Over breathing creates a ratio of Oxygen to Carbon Dioxide that is not optimal. It slows recovery, messes with pH, creates a buildup of waste in tissues, and makes you feel like crap after exercise.

Nasal breathing is a form of reduced breathing and reduced breathing allows us to make use of the proper O2/CO2 balance that will improve your cardio capacity AND your recovery. It will keep you training longer with less annoying obstacles like pain, injury, or fatigue getting in your way.

Be sure to keep up with my daily stories for inspiration on how to integrate nasal breathing into your training. And, feel free to ask questions and join me in this challenge! 

This challenge is being held on my instagram page so be sure to follow: @KRUSEELITEWOMEN

Resources:

The Oxygen Advantage by Patrick McKeown 

 

About the Author:

Alisha is a Personal Trainer and a Board Certified & Licensed Acupuncturist and is particularly passionate about combining Acupuncture and movement coaching to help young women through their pre and post natal journey, fertility challenges, menstrual irregularities, metabolic issues, thyroid problems, pain, asthma, and allergies.

In 2013, she co-founded KRUSE ELITE with partner, Taylor Kruse. Both are dedicated to inspiring people, coaches, and trainers into their best health and performance.

GETTING STARTED WITH BRAIN-BASED TRAINING:

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Learn why respiration, vision, vestibular, and complex movement integrations are essential tools for every coach!

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GETTING STARTED WITH BRAIN-BASED TRAINING:

Practice FIVE Neuro-Performance Drills

Learn why respiration, vision, vestibular, and complex movement integrations are essential tools for every coach!