
Short bio:
Selected links:
- Patricks book: Oxygen Advantage
- Patricks Websites:
- Our article about breathing
- This episode goes hand in hand with our breathing series: TFP#37 Rob Wilson and TFP#36 Tommy Blom (swe)
- More resources in the end of this page.
Shownotes
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02:00 – Who is Patrick and what does he do?
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Breathing Pattern Disorder and
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Breathing exercises to enhance sports performance
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03:40 Patrick‘s story. We discuss 2 foundational pillars of breathing: Breathe through your nose and breathe light.
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05:10 If breathing lightly through your nose is so important, why hasn’t evolution provided for us doing this subconsciously?
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07:30 Can we breathe too much? Why is this?
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07:50 Benefits of nose-breathing. (Nose breathing slows down your breathing. Arterial oxygen uptake increases. Nitric oxide bronchi dilator. Ventilation-perfusion.)
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11:45 Can you train yourself past a runny nose with breathing? 72% Reduction of rhinitis. Really cold day, it might be smart to breathe with your mouth. Rhinitis is 30% of the population.
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14:25 Taping your mouth while sleeping. Lipseal tape.com
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16:15 Why is this science of breathing so overlooked? “First do no harm”
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20:00 Practical help for any athlete. Including the Body Oxygen Level Test (BOLT). There is only ONE sport that trains the diaphragm.
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21:40 Patrick shares his process when meeting and screening a normal athlete:
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1 BOLT, what result is good/bad? And
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2. Maximum tolerance breathlessness test (walking) – 80-100 paces.
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3 What happens when you slow down the breathing. (HiLo, slight colder in, slightly warmer out, and slow down the breathing during feeling air hunger)
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- 26.30 Core strength could be indicative of a high breath hold time,
- Whats the biochemical aspects what is the biomechanical aspects and what is the psychophysiological aspects of it.
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30.15 Correlation between FMS, low score and poor breathing. Link to FMS.
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32:40 Best way to measure the BOLT-score. “Don’t worry about it”, the chemoreceptors monitor CO2, and the brain will trigger to resume breathing.
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34:20 How to improve your scores & the science behind the techniques. A lot of facts in this segment. Important to note is that breath training on the exhale increases resiliency in a number of ways, most noteworthy is increasing EPO and delaying lactic acid buildup, and you can delay your anaerobic threshold.
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43:30 What happens during high-intensity training like CrossFit, high BOLT score important here. Try to do all exercise with nose breathing for recreational athletes.
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46.15 The importance of warm-up and Patrick‘s warm-up protocol. Oxyhemoglobin dissociation curve
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49.00 Apnea training (by breath holding on inhale) is that good? How far do we have to drop SP02 to get an effect? Do not go below 80%.
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50:10 What can we do to help our children breathe better? Tip: Principle 1: NoseBreathe!
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56:00 Bicarbonate of soda! It could increase the buffering capacity. Recepie:
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a half of a teaspoon of bicarbonate of soda in apple cider vinegar (poor man’s cancer cure) wait until the fizz dies down and drink it. Warning! It does NOT taste great! :)
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it helps to normalize pH and Beetroot benefits.
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57:00 Nitric Oxide research.
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59:15 Wim Hof vs Oxygen Advantage. (read more on http://oxygenadvantage.com/wim-hof/)
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1:03:30 When NOT to do the Wim Hof method.
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1:04:25 Taking the next step in your breathing journey with Oxygen Advantage. When & where?
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1:06:15 Patrick‘s final advice.
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1:07:35 KWINK , what would he had done differently during the last 10-20 years?
More resources:
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Tape your mouth:lipsealtape.com
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3M Micropore tape – any pharmacy
- BOLT: http://oxygenadvantage.com/
measure-bolt/ -
Research on the method: https://buteykoclinic.com/
buteyko-trials/ -
For parents/children: https://buteykoclinic.com/ crookedteeth/ -
Comparison, Oxygen Advantage vs Wim Hof: http://oxygenadvantage.com/
wim-hof/ -
Wim Hof webpage: https://www.wimhofmethod.com/
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The Nonin Pulse Oximeter: http://www.nonin.com/
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Jan Lundberg, professor of Nitric Oxide: https://www.lilly.com/jan-m-
lundberg -
Oxygen Dissociation Curve: https://en.wikipedia.org/wiki/
Oxygen%E2%80%93hemoglobin_ dissociation_curve -
Maximum Breathlessness Test
- More videos from Patrick:
- Increase VO2 Max: https://www.youtube.com/watch?v=hug6R…
- Simulate High Altitude Training: https://www.youtube.com/watch?v=gr28p…
- Mouth breathers https://www.youtube.com/watch?v=7GHVq…
- Breathe Holding in Practice https://www.youtube.com/watch?v=h9S4d…
Patrick on Social Media:
- facebook.com/theoxygenadvantage
- Instagram.com/ButeykoClinic/
- Instagram.com/oxygenadvantage
- twitter.com/OxygenAdvantage
FLAWD:
- Engage with us on FaceBook and apply to our secret group
- Sign up for our Online courses in Breathing, Movement and Focus.
- Sign up for the popular Newsletter
Thank you for reading and listening! You are awesome! :)
About the author : Peter
Peter is Podcaster, CrossFit Coach, Security Professional and productivity expert. He is the founder of FLAWD.se and the author of Security Encyclopedia: SakerhetsBibeln.se. Peter blogs about health, technology and productivity. Peter is on a mission to help you to Focus, implement success disciplines and to Win in life!
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