High Performance Longevity #229 How Athletes Boost Recovery by 46% With 5.5 Breaths Per Minute | Adam Ludwin @FivePointFive
Think your breathing has little impact on performance?
Adam shows how BioHarmonizing your breath with 5.5-second rhythms, CO2 tolerance, & HRV tracking can improve sleep, reduce stress, & raise endurance.
Meet our guestAdam is a serial entrepreneur who, after selling Captify Technologies in 2021, became fascinated with the power of breath work. He studied under Patrick McKeown, the world’s #1 functional breath work expert & now lead advisor at FivePointFive, a breath work app built to enhance mental & physical fitness while tracking results in real time.
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- Resonant frequency breath rates around 5.5 seconds in & out optimize nervous system balance & boost HRV
- Wearables & apps track markers like HRV & VO2 max, helping you personalize & monitor progress over time
- Breath work isn’t one size fits all. Optimal rates & techniques shift based on your health, training, & daily needs
- HRV is more than daily changes. Look at trends over time & compare to your own baseline, not others
- Specific breath work improves oxygen use & increases VO2 max by up to 8–11% within weeks—huge for athletes
- Higher carbon dioxide tolerance trained with nose breathing & breath holds helps your body use oxygen more efficiently
- Slower longer exhales & relaxed breathing after exercise speed up recovery by up to 46%—faster performance gains
- Breathing through your nose especially in childhood shapes facial & dental structure & boosts immunity
- Intentional breathing is the quickest way to shift your nervous system within seconds you reduce stress & regain focus
- Functional breath work is research based & used by top athletes. Ignore old myths about breathing being just spiritual
Episode highlights
0:00 Introduction
01:09 Why 5.5 breathing matters
03:10 How to measure breath & nervous system health
13:53 How breath work boosts recovery & performance
17:42 Practical tools for safer, smarter breathing
47:11 Common breathing myths & mistakes
56:13 The FivePointFive platform & future of breath work
Links- Watch it on YouTube: https://youtu.be/8UwPvUohZec
- Full episode show notes: outliyr.com/229
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Nick