Breathing Hacks, Supercharge Your Running Performance | Kasper Van Der Meulen

Thanks to LMNT for sponsoring this video! Visit drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Kasper van der Meulen is a renowned author, speaker, and expert in the fields of human performance, mindfulness, and breathwork. He has worked with many elite athletes, special operators and other high performers.
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#breathing #runningtips #breathwork #running #biohacking
CHAPTERS
00:00 breathing techniques to improve your running
03:45 the power of the breath. Kasper’s journey to getting the word out.
08:04 state regulation through breathwork, minimal effective dose.
11:56 breathing strategies for athletes, Hypoventilation (under breathing).
17:16 the less you ventilate, the more you respirate.
19:28 balancing training load with breathwork as an aid to health and performance.
21:47 breathing practice for endurance running and recovery.
31:07 functional and dysfunctional breathing, hyperventilation and trauma.
40:46 posture and breath, vertical and horizontal breathing, desk athletes’ hips and glutes.
51:07 marathon running in aerobic and anaerobic zones, coordinating movement and breath.
1:01:31 Breathwork Masterclass with Kasper.
1:04:36 Mindlift (book) by Kasper.
1:06:09 Ways to become a strong, healthier and happier athlete
1:10:32 Outro and enter to win contest
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FIND KASPER VAN DER MEULEN HERE
► Instagram: (kaspersfocus) kaspersfocus
► Website: breathworkmasterclass.com/
LINKS & TOOLS MENTIONED
► My Berlin Marathon Race Video: kzbin.info/www/bejne/Z4ushnWXdr18pdE
► Mindlift (book) by Kasper Van Der Meulen amzn.to/469DVoC
► Scott Jurek books amzn.to/3ZEg4Ls
► Lawrence Van Lingen - KZbin bit.ly/46wNv4v
► Breathing for Warriors (book) by Belisa Vranich amzn.to/3LIfqXs
EXTRAMILEST SHOWS MENTIONED:
► Dr. Phil Maffetone on Training Your Brain #68 - kzbin.info/www/bejne/h5e4dIRjgbaYj9E
► Kilian Jornet’s Advice to Race Faster, For Non-Elites #51 - kzbin.info/www/bejne/hXu9gGCqa7RoeM0
► Shut Your Mouth for Running and Health, with Patrick McKeown #30 - kzbin.info/www/bejne/emKtfoOVYt-ie7s
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Podcast: extramilest.com/podcast/
► Personal Best Program: www.pbprogram.com/
► Strava: www.strava.com/athletes/1329785
► Instagram: florisgierman
► Website: extramilest.com
► Website: pathprojects.com
MORE ABOUT KASPER VAN DER MEULEN:
Kasper van der Meulen is a highly respected figure in the realms of human performance, mindfulness, and breathwork. With a strong academic foundation in neuroscience and an unwavering commitment to exploring the boundless capacities of the human psyche and physiology, Kasper has devoted his professional journey to assisting individuals in realizing their fullest potential and cultivating healthier, more enriching existences.
Through an array of mediums such as authored works, educational seminars, and keynote addresses, Kasper disseminates practical methodologies and profound insights, which originate from his extensive research endeavors and personal encounters. His primary focus frequently revolves around harnessing the transformative capabilities of breathwork and mindfulness techniques to optimize mental and physical well-being, bolster concentration and efficiency, and nurture resilience in the face of life's formidable trials.
Kasper van der Meulen's comprehensive strategy for enhancing human potential has solidified his status as a leading authority within the sphere of personal development. His enduring mission is to motivate and empower individuals across the globe, encouraging them to tap into their innate potential and embark on more conscious, purpose-driven paths in life.
ABOUT THE EXTRAMILEST SHOW: A podcast and KZbin channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
More info about our running coaching program can be found at www.pbprogram.com.
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🚨 GIVEAWAY!! Win a $100 gift card to PATH projects. To enter, subscribe to my KZbin channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by November 30th from the KZbin comments.

[@FlorisGierman]

*🚨GIVEAWAY!! Win a $100 gift card to PATH projects. To enter, subscribe to my KZbin channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by November 30th from the KZbin comments.*

[@liamfinnegan8085]

Out of breath is out of control of breath. That's a great quote. I am excited to listen to this one! Also, great job in Berlin! I got emotional when you were talking about your kids near the end of the race. Love your content Floris!

[@igorzingllc7344]

Great interview,the most important quote: “ Practice breathing for different challenges, don’t focus on one thing “

[@altavistasanantonio1902]

Thank you Floris Gierman and Kasper Van Der Meulen for this conversation about breathing. I will definitely try the mixed mouth-nose inhale and mouth exhale. When I see Eliud Kiphoge running I always wonder what his breathing pattern is, but since he runs so relaxed, it is impossible for me to decipher what is going on :)

[@dsfrye01]

I really appreciate the thought of horizontal breathing. Utilizing the diaphragm is so important and this is a wonderful cue.

[@joergthierer8861]

The technique Kasper van der Meulen explained for running uphill, when he says that you should try 10 cycles of 1-step-in , 1-step-out and that way build up a buffer, and then try to breathe more like 4-steps-in 4-steps-out for the maximum time you can sustain. I've been doing something similar, i.e. 4-steps-in and 6-steps-out for as long as I can (that's and easy run of course) and then intensify the breathing for let's say 100 metres only to get back to the slower breathe rhythm. For me, that video showed me, I have to focus more on breathing.

[@cindyscott8470]

This was an amazing show. I run and swim a lot so everything in here crosses over both sports. Another great , actually immense takeaway was the application to mindful breath work for life and peacefulness in our daily lives. Please Floris , keep up this quality of content, there is huge value here, not just for runners! Thanks so much!!

[@Rls2236]

Love the part about how breath work can help improve fitness and function without additional impact or damage to the body.

[@KSic_Games]

Love it! Keep it up!❤

[@AlexLadroma]

Wow exactly what I need! Definitely will put this into action. Thanks Guys!

[@alangray8952]

Great conversation, liked the advice about aligning breath to steps. Going to try that out, think it will be a good way of staying under control

[@soulpop]

Wow, tq for this. I am going to use this method for my run tmrw morning. 🙏

[@KidTempered]

Wow 😲 fantastic ! Thanks guys

[@eduardocaporale9988]

Great show! Really inspiring. Thank you Kasper and Floris. This sentence caught my attention “ Breathing is something that we always bring with us..”. This banal thought should bring us to a reflection. I will for sure focus on breathing in the next future.

[@harrybrown5066]

Really interesting to hear the breathing techniques used here, especially after your interview with Kipchoge where he said "I mouth breathe".

[@Jenniek1111]

Excellent! So many people just use the upper lobes and ‘dead space’ to breathe and overuse the accessory muscles of breathing (waste of energy) and this is obvious when you see the vertical movement of the chest and shoulder rather than the horizontal expansion of the lungs. Efficient breathing should be almost invisible and inaudible and involve air getting into the deep basal areas of the lungs. Poor posture definitely impedes this. Another good way of understanding ‘efficiency’ of breathing is to imagine two scuba divers caught in a cave with each having the same amount of air in a tank. Which one will live the longest? The one who takes in rapid or even slow deep breaths from the top of the chest resulting in hyperventilation and an increase in nervous tension (stimulated by the reduction in carbon dioxide) or the one who requires fewer breaths with greater effective gas exchange occurring and who is able to stay more relaxed. I’m looking forward to Stephen Seiler’s further work in the area and on what he refers to as entrainment.

[@alyssa9452]

I just started listening to your podcast, this was a great informative episode! I used to be a swimmer (just started running recently) and theres a lot of stuff about breathing that correlates between the two. The intemittent hypoxia that he talks about is really interesting to me, might have to give that a try.

[@jenevangelista972]

Thank you for this topic. I’m wearing chest strap HR monitor when running. Do you think it can restrict my breathing as you talk about open chest.

[@SenorNuttypoo]

favorite takeaway, dimensional breathing. Floris, I follow you on Strava, I live one trail/path (Walnut Trail) north of you, Im always looking out to say hi. Best regards !

[@dimitar297]

I was concentrating on breathing too much and my usual focus on form was interrupted. My breathing improved but I started doing pirouettes and my arms started circling like I was listening to disco music. My head was bopping along to the beat.

[@monroetinker9844]

GREAT info---please also see--" Breath: The New Science of a Lost Art By: James Nestor.

[@moyolenovo3914]

Every time when I try to improve my breathing technique during runs and do what all these new "guru" say I loose my breath, my pace and technique . As a result not only I loose the joy of running, the state of flow but I got panic attacks after the intentional interruption of a natural breath rhythm. All these dangerous staff lead me to gasping and hyperventilation. Trust and listen to your body. It is much wiser than all those funny influencers seeking money and fame.

[@SenorNuttypoo]

I implemented some nasal breathing on both my bike and run workouts. Problem i have is lots of boogie production during workouts making it difficult to nasal breathe. Any suggestions other than constantly blowing my nose?

[@FlorisGierman]

This gets easier after a few weeks, very common

[@jean-lucdjukanovich4371]

👍

[@RafaelSantiagoToro]

I have a 10k today, i will try mixed mouth-nose breaths

[@AdrianSmithIDLLAS]

You're a loser if you've never ran a 100k Ultra (/s). 😂 Seriously, enjoyed this conversation 💯👍 Been doing all this for almost two decades and recommend it to those that are in the right headspace to listen (properly).