24/12/2023
A great way to work on breathing and help with improving lung capacity/health, and cardiovascular health:
1.) Push yourself into an anaerobic state (heavy breathing, high heart rate). You can do so by doing just 3 to 6 sets @ 20-30 seconds of work, going as fast as you can, and then resting 20-60 seconds
Utilize an air bike, rower, climber, ski ergonometer, stepper, elliptical, pushing/pulling a sled, treadmill/running, etc… (make sure whatever you do that it is not beyond what your body can currently handle when it comes to force absorbing. Elliptical, bike, and rower tend to be easiest to handle for most, but depends on the individuals particular movement abilities)
2.) Both in-between sets, as well as when you are entirely done with all sets, make sure to breath through your nose (even having your mouth taped closed if absolutely necessary).
3.) Work on correct belly breathing (do not allow your chest to move up and down, breath only through your abdomen) and holding correct posture when in that state and attempt to gradually slow down and gradually increase your breath lengths.
- As you get the hang of the above 3 things you will also learn to improve your heart rate recovery.
- By breathing through the nose you will improve Nitrous Oxide production (via correctly nose breathing), which is what is responsible for dilating your blood vessels, improving blood flow and reducing blood pressure and will also reduce possible damage to blood vessels.
- Breathing through your nose will also help you to better utilize ALL of your lungs 🫁, possibly improving capacity, functioning, and their health.
- Besides doing the above activity, working on how long you can hold your breath, and also regularly working on your belly and nose breathing while standing or sitting with good posture are other great things to practice to help improve your lung and blood vessel/cardiovascular health.
