How To Breathe More Efficiently.

How To Breathe More Efficiently.
Most of us think we are breathing efficiently but are we really? If you a cyclist you may have noticed yourself getting out of breath quite quickly. Of course this is perfectly normal when you are riding your bike and putting a bit of effort in, but occasionally, you may have noticed that your cycling chums riding beside you not being quite as out of breath. Again the logical answer is that they are probably fitter than you are but this may only be half the story.
Any school kid can tell you that we breathe out carbon dioxide but having trace amounts of CO2 in our bodies can actually help us breathe more efficiently.
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[@flamencoguru]

I teach freediving. All the information given in this video is spot on (except for a few minor details that, in reality, won't make a single difference). Having said this, I run and ride bike and I exclusively breathe through my nose (both in and out) even at my absolute max heart rate where I'm about to throw up. My best advice to those who are serious about living well is to build CO2 tolerance. Thanks for a great video.

[@davehollingworth5537]

This is hilarious @3:42 and delivered beautifully with a straight face! 😂

[@davesimmons8640]

Hope you're having a wonderful, fulfilling time in Italy!! Safe travels, Leonard!

[@hurbit123]

Thanks, Leonard. This was very important information for me.

[@SioLazer]

lol I totally hear you on the water boarding as I am in the Pacific NW. great topic and great job presenting.

[@3521rob]

Good vid , I see you’re coming up to your 500 th Video. That will be some special achievement 👍🏻

[@tracker1009]

Panic attack when seeing you in lycra 🤣🤣 very funny ..good old British sense of humour 🇬🇧😊 another brilliant video 💯👍

[@francisregan4907]

yes the Buteyko Breathing Method, thanks for reminding me, tried it years ago it dose work if you keep at it, keep up the good work, love watching.

[@leehewitt9559]

Very good video Len. Interesting and very informative and useful.

[@alexlencioni545]

Leo , I just enjoy listening to you when you tell people about different things on how or what to do when cycling you have a way of making people understand what you’re saying, good work .ciao 🚴‍♀️

[@jollygoodvelo]

Thanks Alex. Ciao.

[@A_AAA232]

hey Leonard, some great information in that piece to think about and some interesting techniques to try - snotboarding though...why did you put that image in my head! ride strong, the allez looks great out in the autumn hampshire lanes. cheers

[@yorkshireman6650]

Good advice and a great video

[@karenharrison9786]

Thanks Leonard, beautiful video and I learned a lot. Will pay more attention to this when I’m on the bike. Wearing Lycra gives me panic attacks too 😂

[@meadowscolin]

After watching several overly complicated videos I found this a really good video. Easy to understand but still all the facts

[@pavan20100611]

I first like your videos and then start watching... I know they are always awesome

[@themackeler5011]

Good information, i will try this on my next ride, i need to improve my breathing to progress up steeper hills.

[@thomashenkler4969]

Awesome info, gotta use that tomorrow,

[@nolimit12]

THANK YOU FOR THIS GOLD!!!

[@lone5ranger]

Good information. Kenw the basic idea but not the reasoning behind it. Thanks, will try to work on this pattern.

[@markfeldman6509]

Great video and very helpful. I inadvertently stumbled onto this concept while riding here on Cape Cod in very heavy coastal winds. Riding in strong wind makes one very aware of breathing rhythms and maximizing oxygen consumption. Also noticed the same thing in extensive hill climbing. This is something that all serious riders should pay more attention to. Thanks again.

[@jollygoodvelo]

I don’t think it’s easy to do but if you can it will make a huge diffeeence

[@michaeltattershall7566]

Excellent scientific information about breathing theory and exercises for improving your respiration. Thanx again.

[@AndrewBlucher]

Hi Leonard, nice content focused video ;-) I grew up in Australia, where it can get quite warm. My father would often take me on his prospecting trips, which often involved carrying equipment through the bush and digging holes, which is a long way of saying we were working hard in hot weather. He taught me to breathe in through my mouth and out through my nose to conserve water. Whether it does or not, it taught me to breathe this way. As a teen I took up skin diving, and in the drive club we were taught a further breathing technique: to breathe in quickly and out slowly in order to extract more oxygen from the same lungful (to do with gas mixing). Combining the two techniques on the bike gives a noticeable reduction in the gasping feeling one can get on a tough climb, especially since you'll get into a hypnotic rhythm. A note about max heart rate. There is a formula from the US Army WW 2 recruit intake that is often cited: Max HR = 220 - Age-in-years. We now realize that this is specific to that population (fit for service males) at that time, and while it's better than nothing it doesn't work well for specific cases. The thing that works best is actual measurement, but there are dangers in doing that measurement, and most people don't want to pay to go to a sports medicine person to be properly measured. So one ends up with an estimate based on an FTP test, or simply watching the max HR achieved on various rides. Where I'm going with this is to not take too much notice of max HR, just work on increasing your limits and tolerance. As with any advice you should do two things: check who it comes from, and consider if it's good for you. Who it's from: a random 64 year old guy on KZbin with a max HR of 187 and a min non-sleeping HR of 32. Take care out there.

[@jcsrst]

I never heard this before. Going to pay closer attention now. Thanks!

[@jollygoodvelo]

I’ve only just learnt about it myself and it explains a lot.

[@joannelouiserodriguez5966]

Kewl info m8 as always

[@SB-hw1jr]

I laughed out loud about your comment on seeing you in lycra!! You are a funny guy! 😂

[@jollygoodvelo]

Even I go into a panic attack seeing myself in the mirror.

[@gerlachsieders4578]

You are spot on Leonard! As a Buteyko breath-therapist I could not agree more. Breathing thru your nose both on and off the bike is the wat to go! The book The Oxygen Advantage by Patrick McKeown on this subject is a must read! all the best, Gerlach.

[@jollygoodvelo]

Thanks Gerlach, it’s good to have someone that knows more about it conform what I am saying. I’ll look the book up.

[@ricardoaristapuigferrat.829]

Really new and interesting concepts to practish.

[@sandyburke8032]

Very good video! 👍

[@davidbee9563]

Useful advice. I went to yoga classes at the gym for a few years and learned about breath and posture, abdominal breathing and how to relax muscles by not holding your breath. All things that help with riding more efficiently.

[@jollygoodvelo]

Breathing techniques are another way of improving your on the bike efficiency, especially breathing from the diaphragm.

[@deirdretaaffe3693]

Really interesting. Thank you.

[@jollygoodvelo]

Glad to help.

[@chillbill1494]

Excellent video Leonard. I've always felt that I had a feedback loop going on - heart rate goes up so breathing gets quicker so heart rate goes up etc until I sound like a defective Ivor the Engine struggling up the hills. Will try out your advice on my next ride.

[@cornelbacauanu1544]

You are perfectly right. Thre is always a strong relationship between the heart and lungs if one is exercising or not.

[@boruchlen]

Excellent info as usual. The funny thing is, I have just recently finished a book that talks about what you're saying in detail. I used these breathing techniques when I cycled the 220 miles from Key Largo to Key West Florida and they made a huge difference! The book is on the New York Times bestseller list called "Breath" by James Neston.

[@jollygoodvelo]

I need to look into this subject more. It’s very interesting.

[@lone5ranger]

Another good and informative vid. It will be intersting to see how your FTP training results compares to heart rate results. Heart rate as my standard training tool encouraging

[@jollygoodvelo]

Heart rate is a great tool as well.

[@okirokoth4446]

Happy New Year Leonard

[@SandySimonasSamayal]

Excellent video

[@jollygoodvelo]

Thank you.

[@tromcsasz]

At 3:30 :decreasing the blood pH. If the CO2 level rises it's pushing the pH to acidic direction which means decrease.

[@jollygoodvelo]

Yes, slip of the tongue.

[@nisancashi2241]

good tips

[@freddydad1]

if you have one of the newer garmin devices, in my case the fenix 6 pro, the device calculates your breath rate per minute as your riding/running it also gives a good guide on connect what those figures mean..

[@jollygoodvelo]

That’s a fantastic feature.

[@freddydad1]

@@jollygoodvelo i was ignorant of this until i started using it, especially bike riding it is very useful, informative vid, i was unaware of the co2 influence, that burning feeling you get in legs is due to your blood getting too acidic, it's not "lactic acid" as such..

[@cornelbacauanu1544]

@@freddydad1Pls watch this also to connect the dots: kzbin.info/www/bejne/pH6QqoaNrq53b9E

[@breathestrongcycling3672]

If you've had a lifetime of asthma and allergies then nose breathing is an issue and i know this sounds like woowoo science but ....Turbine... yes, that funny plastic thing you put up your nose that Chris froome used to advertise actually makes a difference...at least for me. Tip 2... I no longer get snotboarded since quiting dairy.... which could have something to do with allergies as well

[@wolfthequarrelsome504]

Useful comment. I have noticably bad psoriasis since I floored a half bottle of milk and and block of cheese

[@breathestrongcycling3672]

@@wolfthequarrelsome504 cheese will do it...and was the hardest thing to quit ..i miss cheese 😢

[@coriannamascena1902]

Hello, really enjoy your channel. My comment has nothing to do with the content of this video. It just occurred to me that you don’t use any kind of rear view mirror. I always use one and feel much safer being able to see what’s going on behind me as I ride, be it other cyclists or approaching vehicles, without having to turn my head. Years ago I used a small mirror that attached to my glasses, now I use one attached to my bike.

[@wyattchoia2473]

Makes sense but mirrors don't look good on a road bike.... And that's a big part of cycling.

[@angrahell]

Also consider your mobility, if your thoracic spine is stiff (quite likely) then you won't be able to take full breaths

[@crapiam1gamer747]

I transferred this yoga breathing technique to the bike. The higher the intensity, the slower you breathe. So longer, fuller, controlled intakes and exhale of breath through the nose deep into the belly( expanding the diaphragm). At the same time trying relax into the effort. Resisting the urge to want to open the mouth and breathe in-line with the effort is quite challenging. Once you get accustomed to it You will feel how much more oxygen you gain throughout your entire body and often your power out put is greater than it would normally be. Works very well with intervals and perceived effort levels of 7-8

[@lone5ranger]

Sorry about the mess up on the previous post. Don't know what happened. I was thanking you for the latest vid and relating how it will be interesting to see the results from your ftp results compared to heart rate training. Also wanted to mention the fact I usually ride alone, but I have told all my cycling contacts to give your channel a try. In fact if they find they enjoy it (and who wouldn't) to consider supporting through you by joining the Patrone effort. It is a difficult time for all and we need to keep quality products like yours coming.

[@jollygoodvelo]

Thank you, I really appreciate you recommending the channel to you cycling friends and for the Patreon.

[@lone5ranger]

@@jollygoodvelo My pleasure!

[@mikemadsen2716]

70 % is right on.

[@johnhunter860]

Peter Sagan told me all about this in our last conversation.

[@graeme8884]

👍

[@richcrompton6891]

Another great bit of content... breathes through nose... holds nose until breathing is necessary... training needed... 35 secs... not bad, let’s see if I can add 10 seconds to it...

[@jollygoodvelo]

Good luck

[@wolfthequarrelsome504]

Expel all air. Try again on empty tanks.

[@saveriodipoce2201]

Hi Leonard.This way of breathing is it valid on high altitude,mountains over 2000 meters.Ciao from Italy

[@HkFinn83]

Breathe in, breathe out. Except when you’re underwater. Unless you have gills.

[@WaqarAli-vn1zy]

@@HkFinn83 genius 🤣

[@HkFinn83]

Also in all seriousness, 2000metres is nothing to worry about. The death zone on Mt. Everest is over 8000 metres. There’s no cycling at really extreme altitudes so don’t worry about it. 2000 metres the air is slightly thinner but unless you’re racing against Chris Froome and Nairo Quintana it doesn’t matter, your power output will just drop in line with the power you have anyway.

[@HambledonRehab]

Correcting dysfunction in your breathing system is a much better way to address ‘efficiency’ than trying to change your physiology.

[@SandySimonasSamayal]

How to improve pedaling why climbing

[@jollygoodvelo]

I have several vlogs covering this subject. Please have a look on my channel and you should find them easily.

[@waelabdelrhman1419]

You may probably aware that iam an anaesthetist by trade . Breathing is the bread and butter of our profession. Your clip is very intuitive as usuall. Excess carbon dioxide is bad for our bodies. However the body can react to increase CO2 by another mechanisms than breathing. During exercise the main mechanism to regulate the CO2 is BREATHING. I think you need to add the importance of regular cycling and work out generally.

[@jollygoodvelo]

Hi Wael, I forgot that you were an anaesthetist. Perhaps we should talk about this more as it’s a fascinating subject.

[@waelabdelrhman1419]

@@jollygoodvelo I don't mind at all Leonard

[@nathanwoodruff9422]

Sitting up 34 seconds. Lying down 51 seconds.

[@ghazibhaigamer9063]

Wearing a mask can do the trick too i guess have been riding with one when everyone says its suffocating i feel fine though

[@utharkruna1116]

That's a daft thing to do.

[@ghazibhaigamer9063]

@@utharkruna1116 not as stupid as to end up in a hospital like u will

[@marksimpson1670]

I breathe out of my backside while I'm on my bike. Literally.

[@gabej1893]

um.....what? 😳

[@Kingcarparpeggio]

You’re a Farter !

[@davesimmons8640]

Jet propulsion!!

[@steveb8269]

Tunes...makes you breathe more easily

[@jollygoodvelo]

Classic ad.

[@wolfthequarrelsome504]

I play the flute which requires the use of abdominal breathing.

[@pennyfarthing6847]

How to breathe better? Take off your mask! Much better! 😏 I actually saw a cyclist riding with a mask on, but no helmet. That sounds about right 🤔

[@paullicciardo]

Cool adVice shame that the cyclist is a bit overweight

[@jollygoodvelo]

Does that make the advise any less valid?

[@paullicciardo]

@@jollygoodvelo The advice is really good I would just like to help with the waistline glucose intolerance showing the real world pandemic not the current scamdemic

[@jollygoodvelo]

@@paullicciardo I would imagine that is another film for another time. This particular one was about breathing and CO2 intolerance so the weight of the person talking about it shouldn't detract from the theory behind it.

[@utharkruna1116]

Move along dumbass.