How to Boost Your Cycling Fitness with Breathing Drills!

[@marcus_velo_9970]

Listen up peeps the Coach has real world experience that he's espousing, Coach there's something else as well, if you breath deep and hold for 2-3 seconds and repeat you can bring your heart rate down quickly - in fact in my martial arts training we use to hold our breath (1-2 min) and listen to our hr drop as a way of quick recovery. Useful when you've increased hr on a surge - and want to get it down.

[@marktucker6749]

Funny how I discovered this on my own. From meditation and relaxation techniques combined with ideal zone 2 work on form and function proper breathing became a natural extension of conserving and building efficiency.

[@robg5753]

I implemented the Buteyko breathing method about 5 years ago. With a bit of practice you can even do vo2 max efforts with nose breathing only.

[@prestondufauchard5919]

great breathing tip. I tried indoors on a trainer, and it worked very well. At first nasal breathing was difficult, but after a while it was much easier and relaxed. Now to take it outdoors. Thanks for the great content on your channel.

[@michaelsingh843]

Great advise coach! I was just practicing that during my ride. I forcus on nose breathing only to keep me in zone 2

[@alexstoyanov01]

Hi Coach! You have nailed this ! Nose breathing is so important for better performance and for better life in general, yet it is so much neglected.

[@MrBogdanTutuianu]

Hey, coach! Outstanding content! You're absolutely right about oxigenation. The other important function of the respiratory system is removing the CO2, which is also of crucial importance when it comes (not only) to cycling

[@grahambowes756]

Thanks. I’ll try this next time I go up Broomfield Hill in RP. Today was one of those days it seemed harder work than usual and I was out of breath at the top.

[@shaunogle530]

A s someone recovering from effects of COVID I have been putting these techniques into practice.Guess what, they work. HR is, after one month , back (thank goodness) to where it was. Yes I stray into Z3 and even Z4 but it is controlled and done in a manner which contributes to health rather than working against it. Informative video without blinding with science.

[@JoalHarding]

Always 😊awesome content! Thx coach!

[@emmabird9745]

Great video as usual. I exercise my breathing muscles with a "Power Breathe"..20 puffs every day. Ir seems to make a difference too.

[@nsambafrancis8033]

Thanks very much, you have really helped me I have been suffering with how to breathe for so long even my chest and lungs have been paining . Please do some video for simple cycling home work outs

[@mokotramp]

Good video matey! ✌️

[@loonation2185]

thanks coach!

[@alifirhas3550]

Recently watched your video about "how much cycling" and I have trouble with my breathing, it is just painful every time I push. Hopefully, this will help.

[@tfleishman1]

Scott, good for you for focusing on breathing. Inhalation is passive and the the more fully you exhale the more your lungs will refill. pursed lipped breathing on exhalation will improve closing volumes on the large airways. Focusing on exhalation will decrease CO2 in the blood and thereby decreasing lactic acid, good air in and the bad air out ( CO2 ) . I am a registered Respiratory therapist for 30 years .These are the techniques I teach patients with lung disease. The basis of yoga is prana, or controlled breathing. You get dropped when your breathing goes to shit.Not when your heart rate tops out. I practice breath work when I ride, counting my breaths , pushing the air out and relaxing as I climb.Its a really good tool to use when the going gets rough. I really appreciate all your videos and love your style. yours ,Thomas Fleishman RRT Grand Junction . Colorado

[@denisbassom172]

I have asthma and damage lungs, will give it a try.

[@dennisbadger]

4 nose hairs, Coach. I know you said you didn’t want to know, but I felt compelled to report. 😂

[@BulletproofCycling]

😂😂😂

[@TheFloridaBikeVlogger]

my breathing is jacked, hope this helps

[@georgeskinner2474]

Not about breathing, but - Coach, what are good stretches to do after biking?

[@timwolf5742]

I just finished watching another video (Pete Jacobs) that teaches how to breath through the nose to INCREASE CO2 levels, which he says cyclist need to do to get more O2 to your muscles. kzbin.info/www/bejne/eHWTYZieqrOaa7c. The real reason your heart rate drops as CO2 levels rise, is because your body is conserving what O2 remains for essential areas of the body that need it the most. Basic physiology. By the way, there's no mention of belly breathing here which another video says is the key to getting O2 to your muscles. Sheesh!

[@JDRELGOR]

I knew doing yoga would come in useful apart from stretching

[@leonagoulder2061]

Good book to read is Patrick McKeown - The Oxygen Advantage. Explains the huge health benefits of nasal breathing but advises to hold breath on the exhale to create a tolerance to CO2 as increased CO2 improves the offloading of Oxygen. Very interesting book but you need to commit to a program of reduced breathing over a period of several months to see the benefit.

[@BulletproofCycling]

Thank you 🙏

[@BBbBass2]

Great advice another metric to check while cycling, also can control heart rate, deep nasal breathing for a while will drop HR a few beats

[@timwolf5742]

Not much nose breathing in the TdF this year!

[@amadreiter1]

Again a great little piece in the Puzzel. Somewhere you compared the Oxigen-Delivery to an Amazon delivery. My Storagerooms fills up from time to tiime with all those boxes from the delivery. So in your analogy, is the Delivery of toxins, exhausts, used air, out of the body as im portant as the intake? . F.e. exhaleing like you did at 5:49; in a big huff.

[@BulletproofCycling]

Yes - 👍👍👍

[@theundead1600]

As a former smoker 20 years ago or so . I noticed I need a warm up for my lungs as well as my legs. While I may never get back the full potential of them biking has improved the lungs work significantly. This bit of breathing technique I’ll try . Any bit to make cycling better is good. But it’s always got to be fun.

[@BulletproofCycling]

Thanks for sharing. Well done on your journey so far

[@PerryScanlon]

At low altitude, most people will have nearly 100% oxygen saturation of blood, with a few exceptions near max heart rate.

[@jonmacdiarmid3671]

Thx I'm working on it.

[@BulletproofCycling]

Great! 👍

[@michaelparsons1494]

I find breathing super interesting - as a mountain biker dealing with constantly shifting demands/stressors from terrain, I’ve made the shift from thinking about “oxygen in” entirely… Focussing on a strong breath OUT flushes CO2, contributes to relaxation and sets up for a great next breath in. It’s also easier to exhale powerfully, as opposed to gasping for air, so under stress I feel more in control of my body… Not drowning in CO2 and fighting for survival on a series of pinch climbs, but surging and giving everything I have.

[@michaelparsons1494]

A few good puffs out can lower HR by several BPM on a climb - great if you’re aiming for Zone 2 but get tipped over by a steep bit.