Are You Breathing Right? It Could Be Killing Your Cardio!

[@GabrielVargaOfficial]

Need some new gear??? Head over to www.xmartial.com/?ref=GVARGA and use discount code "GABRIELVARGA" for 10% off.

[@maranat045]

I did 80 workouts in 60 days, all your soccer field sprints, hill sprints, gaethje 10-15 mins straight hill climb, hiit bag work and stuff, I was ready to fight for days nonstop. Still I emptied my tank in 30 seconds lmao. This experience taught me what "work smart not hard" means. Even if you tear ur ass off you can get tired easily. Experience and staying calm is the key.

[@quezadilla8658]

Cap

[@maranat045]

@@quezadilla8658 what

[@KelpWolf]

Also during your first couple fights the adrenaline dump can destroy you. One way to get ready for it is to shadow box and spar when you're so dead tired that it's hard to lift your arms. Similar feeling to post adrenaline dump, gives you something to fall back on.

[@mega1283]

That's why it's important to work on efficiency. Both in the way you breath and the way you move. If your more compact and efficient with your movement then you will get tried less.

[@thejxdge_BR]

You did 1,333 (1.333) workouts every day?

[@r8m8s8]

Breathing is key, when people make funny noises when kicking or punching some thinks it’s weird but it’s related to bresthing

[@DaveElwoodCutter]

I have recently been working on my breathing after seeing something in Liam Harrison’s training. The way he - for a lack of better word - aggressively inhales in between yelling stood out to me and I tried doing the same thing. I feel sometimes we focus so much on the exhaling that we forget to actively and powerfully inhale. It definitely made a difference for me. Also helped me brace my abs more while inhaling.

[@FightCommentary]

Yep! My Physical therapist emphasized the inhale to me last year, and I've been working on the inhale so much. Started long-distance running this year too and the inhale emphasis through the nose helped my cardio so much.

[@RoyalGuard4619]

​@@FightCommentaryfancy seeing you here bro! God bless you

[@Sacciuiguai]

This channel is a mine gold of informations, thanks for your time Gabriel

[@GabrielVargaOfficial]

Glad you enjoy it!

[@Jenjak]

When I spar I just tell myself, I don't have to have the best cardio in the world, they just need to be more tired than me.

[@joeberger3441]

This. I think a lot of people psych themselves out for how gassed they feel without realizing that often times their opponents lungs are burning just as much if not more.

[@Jenjak]

@@joeberger3441 yeah, people don't realize cardio is both physical and mental.

[@ismistarick70]

Same thing when running from a bear 🐻 Sorry, Fred!

[@Jenjak]

@@ismistarick70 😂😂😂

[@marc2638]

Tired fighters are dangerous, wouldn't you want to be more cardio advanced than ypur opponent? Weird thought process you have,,,,, the just enough isn't going to get you for

[@eddard9442]

This is very important to talk about, I struggled with breathing in my first year of muay thai, the difference in energy levels is times 50 since I've been breathing with every strike. (Short/fast breaths)

[@carwrapsupplier354]

I think this is a combination of the mental and one's breathing technique. When we are fighting and are anxious, it makes us forget to breathe as we are so focused on the fight. The same could be said during a lesson, as we are so focused on getting the exercise and the instructions right. Calm mind will make you breathe better. There are many breathing techniques, but slower not too deep breaths seem to be the best, AND most importantly, breathing in through the nose! In fact, always breathe in through the nose any time you breathe as it is healthier for you. Brething through the nose gets more oxygene into the lungs even when you breathe in less volume of air because the nose "prepares" the air for your lungs to be optimal for processing it.

[@Scoottoots]

Belly breathing helps a lot also. Prioritize breathing into the belly using the diaphragm before filling the upper portion. It helps with relaxation and oxygen transfer. When in recovery mode between rounds, breath slowly in through the nose and out through the mouth to slow the rate down faster. Just some thoughts 🙂

[@mahdihasnaoui2831]

Thanks Gabriel

[@the36thchamber89]

Great video. So many accomplished martial artists talk about this (Rickson Gracie, etc.). Breathe awareness is so key to overall effective performance.

[@aaro9n236]

Also guys stop smoking. I used to be a smoker and still trained i realized I was holding myself back(obviously) due to my terrible habit. If you think you can smoke and be at the top of this sport you are wrong.

[@mtngrthereal]

Yes I believe bc Sean O’Malley smokes, Nate diaz, and many more, people believe they can do the same but it’ll only hold u back

[@nwbdirge1198]

​@@mtngrtherealsean o malley only smokes in a low heat vape when training for a fight he mentioned he cuts off all other forms of smoking prior only when he makes pisstake videos he'll have joints, nate diaz used to be a marathon runner hes genuinely built different so he gets away with it

[@abazism]

This is very important and yet people don’t really talk about it much.

[@megamanx766]

Breathing is a very important and often neglected part of the fight game.

[@Grandpa_Boxer]

1000% correct!! It's a tough lesson to learn the hard way.

[@j.m.f.g.450]

I used to run long distances , and my key to endure the miles was the breathing and when to keep my muscles relaxed, that's what i try to apply to my bag work, just like a fartlek.

[@moctezumita]

Thanks a lot for sharing this. I always struggled with breathing in taekwondo class and I couldn't understand why my sister that didn't exercise at all before joining taekwondo didn't get as tired as me. But she and my dad realized that I wasn't breathing while throwing the kicks. That helped me a lot to focus on breathing and last all the round, but when the teacher wanted us to throw combinations nonstop, or at least 4 techniques, I was again out of breath. Finally I know what I can do and how I should practice my breathing. So thanks a lot.

[@juniorj.baptiste9205]

Gabriel Varga is the MAN! The guy he's talking about in the video is me. And he's so right. Gassed out in my fights even though I was the better fighter. And my cardio wasn't that bad. Just was not breathing right at all!

[@coleashmore]

So during a long boxing combo like jab cross hook cross left body rip, is that all exhaling as you make whatever sound you prefer? Or do you take small inhales between each punch after a yell? Mine has always been long breathes out until the combo is done than I try to breathe. I gas quickly and could use advice. I know I have a problem throwing too many power shots… which I’m working on

[@mahdihasnaoui2831]

Yeah about X martial amazing gear

[@leeraman1074]

The eye,the emphatie,the character and the knowledge/experience would make you one of the best coaches ever.i imagine you still wanna concentrate a bit on fighting career,but it would be a big loss for martial arts if you would not coach the new generation.big up to you for doing this channel with such integrity

[@HeartlessKnave]

I've been working with Jaz at postureffect on functional breathing and do it throughout the day. I had a lesson with a vocal coach for the same thing, but she taught belly breathing for singing (obviously). I watched TheBioneer's Aquaman lung training, and work on some of the stuff, more of it later. Work on breath holding or no breath holding while swimming and do that 3 plus times a week. I am pricing out different books like "breathing for warriors", so this is definitely something i've been working on a lot for this past month and want to get better at.

[@Drikkerbadevand]

I just read about proper breathing and inspiratory breathing training, and then I see this, great!

[@jtbeckett6561]

Im eating pizza watching this. i know why im out of breath in sparring

[@andrewtanczyk4009]

What about relaxation? Being tense 😬 in a fight drains your energy and tires yourself out.

[@nwbdirge1198]

Gabriel mentions in other videos you want to stay tense when in punching range and relax a little when out of range

[@juniorj.baptiste9205]

Thank you so much for the session! It you haven't scheduled one with him yet and you compete you're missing out!

[@fabionovelli3136]

THanks a lot as always

[@tomwinters4576]

Thank you so much for this great tutorial Kru... 🙏You're definitely on to something.

[@elsuperpollo2273]

I always spend a hour of cardio on my bike, five days a week. Prior to me riding bikes I'd used to be a meathead weight lifter, had helped me with lifting and still being nee to muy Thai.

[@w4rf4c39]

Between round recovery by breathing properly and relieving tension is also important imho

[@elsuperpollo2273]

I also make myself walk alot when I go shopping with my family, I always park further away to force my 41 year old self to do cardio

[@yunusjackson3195]

Props and thx to Bas at this point

[@amhawk8742]

One thing I do between rounds is breathing like I'm running. When I run I time my breaths to my strides & between rounds I time it by swaying back & forth. To cool down: 2 fast inhales & 2 fast exhales, then when that's easy 3 fast inhales & 2 fast exhales, then 3 fast inhales & 3 fast exhales by which time I can breathe normally. To warm up I do the opposite starting with 5 inhales & exhales (so one breath in & out completed takes about 10 strides).

[@MikesDadvice]

along with breathing, I find my cardio tanks when I get tense against an opponent

[@douggotley7169]

I feel like I’m good at controlling my breathe when I’m running or training but as soon as I spar someone new or get in a real fight I get gassed super quick and it’s very frustrating. I don’t even realized that I’m not breathing properly but that has to be what’s wrong. Thanks for the tips.

[@LRkun]

Breathing is key in health :)

[@undeadpresident]

My own approach to this is that rather than breath with every shot, to simply keep breathing all the time and only breath out with the shot if throwing it at or near full force - to not have any unnecessary tension and maximize air flow. Another thing I've found effective is to practice moving and throwing shots while tired. This can involve a different type of shadowboxing where you focus on maintaining an intensity of pace and on techniques of both defense and offense that are more energy efficient, particularly infighting. I would normally do this after the portion of shadowboxing where technique was the primary focus - with the workout going from the more technical aspects to the endurance aspects as it progresses. Doing this can increase the depth of fatigue where you can function and teaches not to throw everything into every shot, which can aid in opening up the opponent's defense with combinations so you can nail them with full force when and where it matters, as well as preserve balance and energy. When you throw punches the abs must contract to stabilize the torso, which creates additional work for the respiratory muscles to overcome. If you throw straight shots and hooks with sufficient pace your abs will remain contracted to an extent the whole time. Throwing them like this for a prolonged length of time in training conditions the respiratory muscles to be able to continue their job if you maintain your breathing while doing this, as well as develops the positive breathing habit. My rationale to this approach is that if you throw many punches quickly, it can take more energy to breath with every punch than if you decouple your breathing from the punches, and breathing out with every shot can also lead to telegraphing if done too early.

[@tytsam72]

This is good. Nuanced & efficency focused depending on power output Otherwise Default normal continuous breathing Even while striking. Agreed with the tired shadowboxing Emulates fight scenario and helps to train the important endurance aspect.

[@macksryanhold]

Oh I am sure it's that and has nothing to do with my addiction to Pizza while watching fights ;D

[@paulpelle3046]

Brilliant 👌🙏

[@brucefowler3371]

Very good advice Gabriel

[@kingades1013]

2:55

[@jestfullgremblim8002]

Oh yeah yeah!

[@diamondplayz7862]

Thank you so much

[@trendingtruthnetwork6344]

Great video

[@sabageimsyt6192]

Thanks champ

[@sebastiaan.6493]

doing this natural lucky me

[@dragb6281]

One interesting thing i discovered is that I gas out much faster when sparing opponents much better than me .

[@grismor1884]

Their timing and rrythm sets you off so you cant be as efficent in managing your energy

[@ThomasToPC]

Thanks Gabriel for the great content as always! Valsalva maneuver - do you ever use it for your techniques, even if only momentarily? Appreciate your sharing!

[@Ash__Adler]

Air is fuel for your body, so if you don't breathe well, it'll grind you down quickly (I had the problem of holding my breath on defense in sparring until I started really focusing on it, so not trying to act like I didn't do things wrong first 😅)

[@frametheory]

So is it perfectly fine to inhale while striking? E.g. A cross-hook combo would exhale on the cross and inhale on the hook?

[@진서-k5p]

Exhaling little by little and inhaling deep is very effective.

[@Ckyrro]

I basically cannot breathe out of one of my nostrils, so I unfortunately found myself mouth breathing very often during sparring/competition. Anyone else have a similar issue and found a solution?

[@travism7856]

Yeah I had that problem during wrestling practice, nasal spray helps a good amount.

[@crisalcantara7671]

​@@travism7856thank for the tip😂

[@10secondsrule]

Yeah half of my nose feels always blocked and I get tired incredibly fast during exercise. It’s like I can’t get enough air breathing through the nose. I wonder if that’s something a surgical procedure can cure.

[@KelpWolf]

Probably just mild chronic congestion in your sinuses. Try cutting processed sugar out of your diet or going on the Whole 30 diet. If it's always the same nostril, then maybe you have a physical blockage that surgery could help. From freediving I know that some people do have smaller nasal passages and sinus passages.

[@moz5831]

Try lifting your tongue to the upper part of your mouth while breathing . Other thing you can try is to block your nore with you fingers and make motions of slow heavy breaths in while stopping yourself from taking in air. Somehow this clears the nostrils and sinuses for me. Something to do with the increase of carbon dioxide in your system, I believe. Wim Hof method has helped me quite a bit as well as other breathing exercises.

[@MJRLHobbyStuff]

Yea, of Defense, I think that the area of my body my opponent is hitting is striking the limb they are hitting me with. So his body shot is my body destroying his hand on impact.;)

[@captainobvious.29yearsago70]

break their hands with your jawline

[@MasculineSpace]

When I’m just moving around out of range am I supposed to breath through my nose or my mouth?

[@kurtbell4096]

Ive been breathing through my nose for months and hissing 3x and that’s most got in me. I just threw some punches in air doing the in and out with the mouth and wow that makes such a difference

[@mackx1]

What? The hissing in the same exact concept. You are pushing air out and breathing in. You should always be trying to take deeper breaths through your nose

[@johnnyswain5070]

Are there times you breathe in when guarding so that you have breath for your counter or where you take a short breath in on a strike to give you breath for a longer combo?

[@godtheartist2906]

Why doesn't Fedor tuck his chin? It lost him the fight tonight

[@TheGoodGoblin]

Best advice on the short breaths durings attacks. Thank you!

[@PassionateSpirit88]

Hey Gabriel, check out Bas Rutten O2 trainer and his thoughts about cardio for fighters. You may be interested.

[@whoknows8223]

I saw that too in one of Bas videos. Do you have personal experience with it? He said training breathing upped his cardio like 3 times

[@KelpWolf]

@@whoknows8223 there are other methods than the O2 Trainer to train your breathing, lungs, and diaphragm, but the easiest is definitely to follow an established system.

[@mega1283]

I been using the O2 trainer along with a looped band around my rib cage and upper abdominal to expand the muscles there. Works great. I do wish he made it with resistance while breathing out as well because it would be great for getting rid of a ribcage flare

[@bingsoo9559]

guys I need some help, I got a new boil and bite mouthguard (Sorry, custom ain’t really an option in a third world country) but it just makes me drool - I’ve gotten used to lightly biting it in place but I’m finding it hard to exhale with my shots due to saliva getting in the way

[@chvhndrtntlr3482]

Now you breathing manually after you read my comment

[@mega1283]

I find do 3 deep sighs and then slow breaths like you mentioned between rounds but I put more emphasis on breathing out more and slow ( 8 seconds out because it actives you parasympathetic system) gets my heart rate down. This and just getting more efficient with my movement. I get less tired then some the other people who I train with that do a bunch of non sports related cardio

[@TheUniqueEater]

Why is your content free?!?!?!?!

[@yazankawadri1278]

Thank you so much