In this episode of the Critical Oxygen Podcast, Dr. Eric Harbour, Ph.D. and I discuss the how to breath better during endurance exercise according to science!

In this episode we explore the mechanics of breathing, the physiological implications of different breathing patterns, and how these can be optimized for better endurance and performance. The conversation touches on the limitations athletes face regarding their breathing, the psychological aspects of breathing, and the potential for training to improve breathing efficiency and effectiveness. We also discuss the risks associated with over and under breathing, providing insights into how these factors can impact overall health and exercise performance.

Our main topic of focus is Eric's research paper called Breath Tools: A Synthesis of Evidence-Based Breathing Strategies to Enhance Human Running - https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2022.813243/full

TAKEAWAYS

- Breathing patterns significantly influence athletic performance.

- Breath control can enhance both physiological and psychological aspects of exercise.

- The lung structure is relatively fixed, but breathing function can be improved.

- Nasal breathing offers various benefits, including better airway quality. But has limitations at higher exercise intensities.

Enjoy!

More about Dr. Eric Harbour:Eric has a Ph.D. in sports biomechanics, with a focus on breathing pattern in sport. He is a broadly experienced practitioner with a sports medicine background and has worked in NCAA athletics, alpine ski racing, and New Zealand rugby. His current role as a postdoctoral research scientist is in collaboration with adidas and other companies developing analytical approaches and wearable feedback interfaces to better understand and improve sports experiences. He is a runner, cyclist, and keen outdoor athlete and currently lives with his wife, child, and dog in Salzburg, Austria.

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Interested in learning more about physiology? Check out the Critical Oxygen website for blogs, courses and coaching -https://www.criticaloxygen.com/

CHAPTERS

00:00 Introduction to Breathing and Performance

02:59 The Science of Breathing Patterns

05:47 Breathing Mechanics and Physiology

09:08 Breathing Limitations in Athletes

12:01 The Role of Breathing in Exercise

14:55 Breathing Techniques and Their Benefits

17:50 Breathing Adaptations and Training

20:45 Psychological Aspects of Breathing

23:58 Conclusion and Future Directions

34:40 Understanding Breathing Mechanics

36:55 Exploring Breath Tools and Strategies

39:51 The Importance of Diaphragmatic Breathing

45:51 Nasal vs. Mouth Breathing: The Debate

51:16 Active Exhale Techniques and Their Benefits

58:47 Risks of Over and Under Breathing

01:09:24 Exploring CO2 Tolerance and Exercise

01:12:24 Breath Control in Swimming and Running

01:15:50 The Synchronization of Breathing and Movement

01:20:08 Breathing Techniques and Their Impact on Performance

01:25:49 Measuring Breathing Patterns in Athletes

01:30:36 Practical Applications of Breathing Strategies

01:35:58 The Role of Sighing in Exercise

01:41:18 Conclusion and Future Directions

KEYWORDS

breathing, sports performance, physiology, endurance, breathing patterns, respiratory training, athletes, breathing mechanics, oxygen transport, psychological effects, breathing mechanics, diaphragmatic breathing, nasal breathing, mouth breathing, breath tools, respiratory training, exercise physiology, breathing techniques, performance, wellness, CO2 tolerance, exercise physiology, breathing techniques, performance, synchronization, swimming, running, sighing, respiratory patterns, athletic training

Breath Tools: A Synthesis of Evidence-Based Breathing Strategies to Enhance Human Running

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