#79 Sean Coakley - Weight Training For Your Breath
Sep 11, 2023
01:31:21
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Sean Coakley, a Certified Breatheology Instructor and Competitive Amateur Road Cyclist, shares fascinating insights about breathing and health in this exciting episode. Topics covered include Inspiratory Muscle Training, the impact of breathing on core strength, pelvic floor, hunter-gatherers' breathing, ribs and correct breathing, unlocking the diaphragm, the miracle of breath holds, and panic breathing. Discover the benefits of adjustable gadgets for breathing exercises, weight training for the diaphragm, and nose breathing vs mouth breathing in athletes. Explore the effects of respiratory muscle training on oxygen delivery and learn about the Aerofit device for enhancing athletic performance.
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Quick takeaways
Inspiratory muscle training (IMT) strengthens breathing muscles, increasing capacity for exchanging breath.
Engaging in lateral stretching and back bending exercises can unlock the diaphragm and expand the rib cage.
Both mechanics (strength and flexibility of respiratory muscles) and biochemistry (CO2 tolerance and nasal breathing) are significant in optimizing respiratory function.
Using a combination of different breathing tools can make for a more well-rounded breath practitioner.
Deep dives
Benefits of Inspiratory Muscle Training
Inspiratory muscle training (IMT) involves providing resistance to breathing, making it more challenging to draw breath in and push breath out. By working on the muscles of inspiration and expiration, IMT helps to strengthen and hypertrophy these muscles, increasing their efficiency, flexibility, and capacity to exchange air. This can lead to a noticeable increase in volume capacity, with individuals potentially experiencing a half to two-liter delta increase in their ability to exchange breath. As a result, breathing becomes less stressful and more effortless, allowing for improved athletic performance, increased oxygen efficiency, and enhanced overall respiratory function.
Unlocking the Diaphragm and Expanding the Rib Cage
To expand the rib cage and unlock the diaphragm, individuals can engage in various exercises and stretches. One effective approach is to focus on lateral stretching and back bending movements. Lateral stretching helps to target the lateral musculature of the rib cage, allowing for greater expansion of lung tissue in this area. Back bending exercises can also be beneficial for opening up the erector muscles of the abdomen and expanding the rib cage backwards. Continuous practice and consistent stretching can gradually increase flexibility and facilitate greater rib cage expansion.
Balancing Mechanics and Biochemistry of Breathing
While there is ongoing discussion regarding nose breathing versus mouth breathing and the importance of CO2 tolerance, both aspects are relevant in respiratory training. Concerning mechanics, developing the strength and flexibility of the respiratory muscles, specifically the diaphragm and intercostals, takes precedence. Respiratory muscle training (RMT) utilizing tools like Aerofit focuses on building muscle and increasing volume exchange capacity. Biochemical considerations, such as CO2 tolerance and nasal breathing, can be addressed as individuals progress in their training journey. Both mechanics and biochemistry play integral roles in optimizing respiratory function and performance.
Progression to Nose Breathing
While RMT initially involves mouth breathing due to the ease of volume exchange, the transition to nose breathing is indeed beneficial. Nose breathing offers advantages in terms of CO2 tolerance, oxygen efficiency, and ideal gas exchange. Educating athletes on the benefits of nose breathing and gradually incorporating techniques like breath holds and nasal breathing during exercises and daily activities can lead to improved respiratory endurance, enhanced breath control, and optimized oxygen utilization.
The importance of nose breathing versus mouth breathing
The podcast episode explores the topic of nose breathing versus mouth breathing. The speaker emphasizes that nose breathing is generally the preferred method, but there are times when mouth breathing may be necessary, such as during intense physical activity. The importance of being open-minded and not dogmatic about breathing techniques is highlighted, with the speaker suggesting that using a combination of different breathing tools can make for a more well-rounded breath practitioner.
The role of breath holding in stress management
The podcast episode delves into the significance of breath holding as a tool for stress management. The speaker discusses how breath holding can help reveal patterns of panic and fear, and how it can be used to train the mind to relax under stress. The benefits of becoming more relaxed during breath holds are highlighted, including increased co2 tolerance and the ability to remain calm and focused in high-stress situations.
The potential benefits of respiratory muscular training (RMT)
The podcast episode explores the potential benefits of respiratory muscular training (RMT). The speaker explains that RMT can help improve oxygen delivery, increase respiratory efficiency, and enhance the body's ability to manage metabolites and byproducts of respiration. RMT is also suggested to have potential benefits in post-COVID recovery, as it can help strengthen respiratory muscles and aid in the expulsion of mucus. The importance of following the recommended protocols and avoiding overdoing RMT is emphasized.
Sean I talk all about Breathing and Health, in particular Inspiratory Muscle Training (IMT), and how breathing can give you either a weaker core or a stronger core depending on how you do it - its an exciting episode, so grab a cup of tea and let's begin.
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Chapter and what's coming up in this conversation: 00:00 Introduction 03:50 Sean Coakleys Fascinating Breath Background 09:40 How to Take a deeper breath 12:20 Master Breath Coach Explains Breathing Muscles 17:00 What's the Pelvic Floor? 20:38 What is Inspiratory Muscle Training? 26:45 Hunter-Gatherers and Breathing 28:40 Ribs and Correct Breathing 33:00 The Truth on Lung Capacity 37:00 How can we 'unlock' our Diaphragm? 44:30 Diagram Massage? 47:00 Nose or Belly? 1:08:00 The Miracle of Breath Holds 1:18:00 Panic Breathing
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WELCOME TO TAKE A DEEP BREATHCAST: PODCAST I am so pleased you found us, here you will find a huge variety of conversations about wellness and breathwork with some of the world's top experts, authors, scientists and instructors.
Our breathing tutorials will help you cope with stress and anxiety, raise your energy and improve your immune system. Our video library has a wide variety of breathing exercises such as The Wim Hof Method, The Buteyko Method, Box Breathing, Breath of Fire, and many other Yoga breathwork pranayama’s. Breathwork has been an integral part of Yoga for centuries, and now with the help of people such as Wim Hof, Patrick McKeown, and Joe Rogan, breathwork is now part of mainstream society.
These Breathing exercises are extremely powerful and act as mindfulness meditation, breathwork allows you to activate your parasympathetic nervous system which reduces the stress hormone cortisol.
Subscribe so you never miss a new video: https://www.youtube.com/TAKEADEEPBREA...
Safety Information: Do not practice this breathwork during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions, should always consult a medical professional before starting breathwork. These breathing exercises are a guide only, you should always listen to your own body and not push yourself, if you feel unwell STOP. Never practice breathing exercises before or during diving, driving, swimming, taking a bath, or in any other circumstance where the loss of consciousness could result in bodily harm. Deep breathing may cause tingling sensations, a ringing in the ears, and/or light-headedness. These are normal responses and are no cause for alarm. If you faint, however, you have gone too far and should take it more slowly next time.
Disclaimer The information provided in this video is provided for informational purposes only and is NOT to be used or relied on for any treatment purposes. All information provided by TAKE A DEEP BREATH
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