Breathing, fitness, and athletic performance
Who am I?
Griffin Coombs
Integrative Health Practitioner
Oxygen Advantage® Advanced Instructor
Certified Trainer / Instructor / Coach
- Personal Training
- Yoga
- Animal Flow®
- Corrective Exercise
Sub-Optimal Performance
=
Sub-Optimal
Enjoyment
4 performance killers
1. Poor Endurance
2. muscle fatigue
3. Poor Recovery
4. INstability / Injury
Cardiovascular Endurance
CO2 is the primary stimulus to breathe, and blood CO2 increases dramatically during exercise.
By using breath training to increase tolerance to CO2, we are training the body to be able to do more without feeling winded or out of breath.
Cardiovascular Endurance
In order to be most efficient, we need to get as much O2 from the lungs into the blood as possible.
That gas exchange happens in the lower lobes of the lungs, which means deep breathing is essential.
Diaphragm strength and endurance is key for efficient O2 uptake.
Functional breathing for endurance
Nasal breathing at rest
"Breathe Light" Exercise
Mild Paced Breath Holds
Nasal Breathing During Exercise
Deep breathing exercises
Muscle Fatigue (Aerobic)
CO2 isn't just a waste gas. It dilates the airways and blood vessels, improving O2 uptake and blood circulation.
Higher blood CO2 levels also loosen the bond between O2 and hemoglobin, allowing for O2 delivery to working tissues.
Higher levels of EPO and red blood cells = more O2 carrying capacity.
Breath training for Aerobic conditioning
Functional Breathing
Simulation of Altitude
Mild/Moderate Breath Holds during exercise
Difficulty clearning lactate is the main cause of fatigue during anaerobic activity.
Muscle Fatigue (Anaerobic)
By stimulating lactate production, we force the body to create adaptations that incrase buffering capacity against this build-up.
Combining decreased O2 with increased CO2 is an effective way to stimulate these adaptations.
Breath training for Anaerobic conditioning
Functional Breathing
Strong breath holds during exercise
Repeat sprint ability training with breath holding
Recovery & Nervous system fatigue
Dysfunctional breathing during waking hours = dysfunctional breathing during sleep.
Low CO2 tolerance results in faster, harder breathing at rest, resulting in low parasympathetic tone.
Slow breathing helps stabilize blood pressure, stimulate the vagus nerve, and increase HRV.
Functional Breathing for recovery
Slow breathing exercises
Downregulation after physical exercise
Mild breath holding at rest
Stability & Injury prevention
The diaphragm is the primary breathing muslce, but it is also key in stabilizing the spine.
Inability to recruit the diaphragm properly results in inadequate intra-abdominal pressure.
Lack of IAP compromises the integrity of core musculature and increases injury risk during heavy and/or explosive movements.
Functional Breathing for Spinal stability
Deep breathing exercises
Stronger breath holds at rest and/or during exercise
Masterclass: Intro to the Oxygen Advantage®
Education
Application
Full OA® Workout
Learn the Fundamentals of breathing biochemiSTRY, biomechanicS, and psychophysiology.
Experiment with a variety of breathing exercises you can use as tools to move you toward specific goals.
Experience a full functional and athletic breathing protocol in group workout format.
Masterclass
3 hours of education, application, and Group workout
20-page Workshop manual
Certificate Of attendance
