Simple breathing exercise for higher VO2max

Simple breathing exercise for higher VO2max

The transport of oxygen from the outside air to the muscle cells and the final oxygen supply to the tissue are controlled by breathing. Physiological and medical studies have shown that the more we breathe at rest, the less oxygen there is in the tissues. Hyperventilation reduces oxygen supply to tissues. Why?

While overbreathing cannot improve blood oxygenation (it is 98% saturated with O2 during light normal breathing), it reduces CO2 levels in the body, resulting in two negative effects on the oxygenation cascade:

1) blood vessels constrict (CO2 is a powerful vasodilator);

2) Oxygen release in capillaries is suppressed because CO2 is a chemical catalyst of this process. This effect has been known in physiology for a century and is referred to as Bohr's law in many textbooks.

The less we breathe (up to 2 liters per minute for minute ventilation), the better the oxygen supply to the human body.

Since CO2 is the main factor in breathing control and is also involved in the regulation of dozens of chemical reactions, including the synthesis of proteins, lipids, hormones and immune cells, humans cannot immediately change their unconscious breathing pattern. The changes occur gradually and usually take at least weeks or months, even in healthy people.

Obviously, VO2max levels are sensitive to the body's subconscious breathing pattern and oxygenation at rest. By breathing slightly less (with air hunger) and improving the body's O2 reserves at rest, we can improve endurance and VO2max within 10 to 15 minutes immediately before exercise.

The breathing exercise is performed only on an empty stomach with a straight spine (or no laxity) for diaphragmatic breathing in cool conditions with good air quality. The first step is to listen to your usual breathing for about 20 to 30 seconds. Then, instead of large inhalations, take a slightly smaller breath, using only your stomach, and immediately relax all the breathing muscles and the rest of the body. Continue breathing in this light mode so that you gradually accumulate air hunger (or the desire to breathe more air) while you are completely relaxed (this is the most difficult part of this breathing exercise). If you do it correctly, in 1-2 minutes you will notice that your arms and feet are warmer (due to improved circulation) while your nose becomes wetter and cooler. If you continue to practice this shallow or reduced breathing for about 10 to 15 minutes, your heart rate will also drop significantly as you can easily check this with devices. This also indicates your improved physiological state.

When an athlete learns to change their unconscious breathing pattern or achieve very easy unconscious breathing 24/7, the body's oxygenation and VO2max are also significantly improved. There is currently only one medically proven therapy that produces these results: the Buteyko breathing technique, which is practiced by about 200 doctors in Russia. To learn it, you need to regularly do shallow breathing exercises, measure your body's oxygen level daily with a special apnea test, breathe through your nose during almost all or all of your workouts, avoid sleeping on your back at night, and do many other things that are part of the Buteyko method.

Inspired by Artour Rakhimov