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How to determine duration & intensity with nasal breathing for cardio

breath training Apr 19, 2019
 

Nasal breathing is an awareness and habit change drill. It will train you to become aware of just how much you rely on mouth breathing. It will train you to become aware of the feeling of air hunger and how to better manage the feeling of oxygen deprivation. The skill of nasal breathing will depend on the skill of body awareness.

We call this skill interoception. How good and accurate are you at sensing and interpreting internal body sensations?

Are you mad at your friend or are you just hungry? Can you push for 5 more minutes or should you spend 5 minutes on recovery?

I bring this up because I have gotten a lot of questions about how intensely to exercise with nasal breathing and how to interpret the % of effort I list for my workouts.

The intensity will vary based on the individual, their health history, and their goals. This drill will train you to be aware of your breathing, your heart rate, your energy levels, fatigue, and even how to manage your mindset and motivation. Do you really need to slow down or are you bored, unmotivated, and lacking direction?

Conversely, do you really need to work that hard? Are you ignoring the fatigue, thirst, and rapid breathing. Is your heart rate higher than you want it to be? Is your blood sugar crashing? Are you developing or pushing through pain?

The skill of nasal breathing is intertwined with the skill of interoception. Mastering your interpretation of internal body sensations will ensure that you are exercising at a rate and intensity that is good for you, your health history, and your goals.

Here’s one quick tip: you want to finish your workout feeling more energy than when you started and feeling as if you could actually do a bit more. You’ve challenged yourself but not so much so that you suffer the rest of the day.

How’s your practice going? What have you learned about yourself and your body? #nasalbreathingnation 

Be sure to follow me @KRUSEELITEWOMEN and join in on our #nasalbreathingnation challenge!

 

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:

Practice FIVE Neuro-Performance Drills

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!