Breathwork 101: Where To Start

A bit over 4 years ago I read a book on breathing and found it fascinating. It was June 2020 and we had just returned to Minnesota for the summer.

June 2020 was also the same month my Oura ring arrived. I started wearing it immediately.

I didn’t know it at the time but the combination of those two factors would have a significant impact on my health.

When we make a change in our health, we often don’t see the results of our efforts for awhile. That was the case when I applied one concept from the book. It took about a six months and I started to notice the difference.

That concept was taping my mouth shut while I slept.

I’ve been doing it ever since and the switch to forced nasal breathing has had a big impact on my sleep quality. Here’s my Sleep Score trend per my Oura ring:

I had decent sleep habits before mouth taping so I attribute most of the improvement in my sleep score to nasal breathing.

In today’s newsletter, I want to expose you to the power of breathwork and share a few resources for you to explore.

We will touch on the transformative power of breath, its effects on athletic performance, sleep, recovery, and overall health. We'll explore key techniques and insights from experts such as James Nestor, Wim Hof, Patrick McKeown, Stuart Sandeman, and Dr. Sundar Balasubramanian.

The Breath of Life: An Introduction

Breath, often taken for granted, is an elemental force that fuels every aspect of our lives. It’s not just about inhaling and exhaling; it’s a tool we can harness to optimize our health and vitality. These experts have dived deep into the mysteries of breath and uncovered its potential to revolutionize our well-being.

The Experts and Their Insights

James Nestor: The Hidden Power of Breath

The book I read in June 2020 was "Breath: The New Science of a Lost Art," by James Nestor. In his best-selling book, Nestor takes us on a journey to rediscover the power of breathing. He highlights how modern lifestyles have shifted our breathing patterns and how relearning ancient breathing techniques can have a profound impact on our health.

Actions You Can Take:

• During the day, make a conscious effort to breathe through your nose.

• Practicing mindfulness can help you become more aware of your breathing pattern.

• Nasal breathing helps filter and humidify the air, enhancing its quality before it reaches your lungs.

• Try mouth taping while you sleep. I use this tape.

Some of the benefits of nasal breathing:

• Improved Oxygen Intake: Nasal breathing filters, humidifies, and warms the air, ensuring optimal oxygen absorption.

• Enhanced Nitric Oxide Levels: Nitric oxide, vital for cardiovascular health, is produced in higher quantities through nasal breathing.

• Reduced Snoring and Sleep Apnea: Nasal breathing can alleviate snoring and obstructive sleep apnea by promoting proper airflow.

Wim Hof: The Iceman's Breath Mastery

Wim Hof, also known as "The Iceman," has astonished the world with his extraordinary abilities to endure extreme cold and control his body through breathwork. The Wim Hof Method, which involves specific breathing techniques and cold exposure, has shown remarkable benefits for boosting the immune system, enhancing athletic performance, and improving mental well-being.

On September 30, 2023 Nick Fox, a certified Wim Hof instructor, led 20 members of Argent Alpha through the Wim Hof Method. It was the culmination of our September challenge of doing Wim Hof breathing and taking cold showers daily. It was an amazing experience, one you have to experience to understand the power of breath.

Actions You Can Take:

• Get into a comfortable, meditative position. I prefer lying on my back with my lower legs resting on a footstool.

• Force yourself to briefly hyperventilate by taking 30 to 40 quick, deep breaths. Inhale through your nose or mouth and exhale through your mouth.

• Make sure that each breath fills both your belly and chest and that they follow one another in short, powerful bursts.

• After you’ve finished your 30 or 40 rapid breaths, inhale deeply, let it out, then stop breathing. Keep your lungs deflated for as long as you can. Use a stopwatch to time yourself

• Then, take one final deep breath and hold it in your lungs for about 15 seconds.

• Repeat this 3-4 times and track how long you can hold your breath. You will likely increase your breath hold time with each round.

You can use this video to guide you.

Patrick McKeown: The Oxygen Advantage

Patrick McKeown, in "The Oxygen Advantage," emphasizes the importance of nasal breathing and its impact on oxygen utilization in the body. He introduces the BOLT (Body Oxygen Level Test) method, a simple way to measure your breath-hold time and improve your body's oxygen efficiency.

Actions You Can Take:

Practice the BOLT (Body Oxygen Level Test) method:

• Take a normal breath in through your nose and allow a normal breath out through your nose.

• Hold your nose with your fingers to prevent air from entering your lungs.

• Start your timer.

• Time the number of seconds until you feel the first definite desire to breathe, or the first stresses of your body urging you to breathe. These sensations may include the need to swallow, or a constriction of the airways. You may also feel the first involuntary contractions of your breathing muscles in your abdomen or throat, as your body gives the message to resume breathing. The BOLT is not a measurement of how long you can hold your breath, but simply the time it takes for your body to react to a lack of air.

• Release your nose, stop the timer, and breathe in through your nose. Your inhalation at the end of the breath hold should be calm.

• Resume normal breathing.

Aim to increase your BOLT score over time by practicing regularly.

CO2 tolerance training can improve your oxygen delivery and endurance.

For more information on BOLT and scoring ranges, visit OxygenAdvantage.com

Stuart Sandeman: Breathpod and Transformational Breathwork

Stuart Sandeman, founder of Breathpod, advocates for transformational breathwork. His approach combines breathwork with sound and touch, guiding individuals to release emotional blockages and unlock their true potential.

Dr. Sundar Balasubramanian: Harnessing the Power of Deep Breathing

Dr. Sundar Balasubramanian, a scientist and researcher, is an expert in Pranayama, or breath regulation, which refers to the extension of the vital energy through the breath and can be understood as an umbrella term for different breathing techniques, including deep breathing.

Two techniques recommended by Dr. Balasubramanian:

• The triangle breathing technique uses a deep breathing pattern with external breath retention. It consists of imagining each breath cycle as a triangle, using a 4:4:4 ratio for inhaling, holding, and exhaling.

With practice, you can change to a 4:8:8 ratio. Longer breath retention has been associated with relaxation, less oxygen consumption, decreased metabolic rates, and cognitive inhibition responses.

• People don’t realize there is a cycle in the nasal system, and the left and right alternate throughout the day and night — sometimes the left is more open, sometimes the right. Try alternate nostril breathing to gain awareness of the two nostrils, and their pattern — inhale through the right and out of the left, and then vice-versa. Use your finger to hold the opposite nostril closed while inhaling or exhaling out of the other nostril.

The Role of Carbon Dioxide: Unveiling the Magic

Carbon dioxide is not just a waste gas; it plays a crucial role in our physiology and overall breathing efficiency.

• CO2 as a Vasodilator: Carbon dioxide acts as a vasodilator, widening blood vessels and enhancing blood flow and oxygen delivery to tissues. Optimal CO2 levels can help regulate blood pressure, reducing the risk of hypertension and related cardiovascular problems.

• Booster for VO2 Max: VO2 max, a measure of your body's ability to utilize oxygen during exercise, is crucial for athletes. By optimizing CO2 levels, you can enhance your VO2 max, leading to better endurance and performance.

Enhancing VO2 Max: Breathing Your Way to Peak Performance

Improving your VO2 max, the maximum amount of oxygen your body can utilize during intense exercise, is essential for boosting athletic performance.

• Interval Training: Incorporate high-intensity interval training (HIIT) to push your cardiovascular limits and enhance VO2 max.

• Breath-Hold Training: Integrate breath-hold exercises, such as the BOLT method, to improve your breath-holding capacity and oxygen efficiency.

• Aerobic Exercise: Engage in regular aerobic exercises like running, cycling, or swimming to optimize your body's oxygen utilization.

• Wim Hof method: a study from 2020 found that a single session of Wim Hof breathing improved VO2 max.

Closing Thoughts

Breathwork offers a profound and accessible means to optimize health and elevate performance for high-performing men over 50. By incorporating insights from experts like James Nestor, Wim Hof, Patrick McKeown, Stuart Sandeman, and Dr. Sundar Balasubramanian, and embracing practices such as nasal breathing, the BOLT method, mouth taping, and understanding the role of carbon dioxide, you can unlock the potential of your breath and transform your life.

I invite you to follow one of these experts and take your own deep dive into breathing.

If you are a man over 50, complete this form and I'll follow up with you personally.

Our program delivers the structure, accountability, community and results Men over 50 need to become Harder to Kill.

Use the 4th quarter of 2023 to get a head start on the future self you will become in 2024!