How Top Endurance Athletes Breathe

Full episode:
• How Rich Froning & Mat...
Chris Hinshaw is the founder of aerobiccapacity.com, and is widely considered one of the top endurance coaches in the world. Chris is known internationally for his extensive knowledge and practical experience developing aerobic capacity in athletes of all experience levels using his comprehensive, cutting edge approach to training.
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[@yamani3882]

A demonstration of this type of breathing of someone working out or sprinting would be greatly appreciated. I need to see it to understand it.

[@davidcardinal3654]

The book “oxygen advantage” talks about this. You can KZbin his exercises if reading doesn’t interest you

[@c_bizzle9588]

visual learners rise up

[@austinspencer7766]

Very beneficial information. Distance running is about staying relaxed, and breathing is a huge part of it.

[@krunchykarrot6537]

Man this is some good freakin stuff. Reminds me of an interview with ex pro boxer Andre Berto who said one of the things he noticed Floyd Mayweather doing during his fight against him that was eye opening as a fighter was that he kept seeing Floyd staring at him between rounds just keeping constant tabs on how he was breathing. He also said that when Floyd would grab and clinch, he would hear Floyd taking these really well timed (in terms of occurrence throughout fight) and deep controlled breathes whenever he would lose the slightest bit of control. 4+ counts ftw. Edit: oddly happy people know what I’m talking about…thought it was some obscure tv interview I saw way back. Edit 2: wtf it has 5mil views and was shot in 2015? it’s in my memory as an obscure tv interview with a yellow tint from like 1990..is this rock bottom?

[@voicesandvisions]

Cool, did not know this. Thanks!

[@mranderson8835]

That was low key hilarious how he was explaining Floyd just staring at him

[@krunchykarrot6537]

@@mranderson8835 haha yes such a good interview lol u could really tell he was impressed

[@jonmack2437]

Bertos description of that fight is legendary. Which goes to show how much of a complete master of boxing floyd was

[@krunchykarrot6537]

@@jonmack2437 man, what I decided to leave out of the original comment was how I watch it at least 2x a month wishing someone would talk about my skills like he talks about Floyd’s 😂😂 it was one of the reasons I got into the sport- for whatever reason, the passion in his face for the skill he witnessed just roped me in. Something about the admiration & respect he had for a peer he was in direct violent competition with was interesting. I think I realized the best were playing it like a chess game and I was hooked. So yeah, I agree, legendary description by Berto. All time fav.

[@rriicckkyy07]

My best treadmills have been when I start focusing on my breathing from the very beginning to the end of my run. Maintaining my controlled breathing allowed me to improve how long I can run before switching to walking. Sending every precious pocket of air down to my gut following a forceful diaphragmatic exhale was the ultimate calm.

[@williammdsilva]

I did water polo for my senior year in high school and then our season finished, and I decided to join Lacrosse towards the end half of the season. My best running occurred at the start of starting because of the way I was breathing in the water. Slowly lost my lungs and got slower despite running regularly after only swimming. Wild.

[@jonathanbell8887]

It could also be just that you’re a lot harder on your joints and bones with inflammation. I bet if you got regular massages or something along those lines you wouldn’t deplete. Although obviously the breathing is a huge deal too. Just relaying my personal experience.

[@williammdsilva]

@@jonathanbell8887 Totally

[@Khami_sama]

Sun Breathing is the original breathing style of all breathing techniques.

[@Mannys951]

IYKYK

[@TeknoOrganicVirus]

Hinokami no Kagura

[@Jimmy-fp4qq]

*Ah, I see you're a man of culture as well*

[@shahanahmed952]

Demon Slayer!

[@prasun911]

comparing it to high altitude climbing is perfect analogy, i trek every month in Nepal and its common to see people run out of gas too quick.. and then there are army kids carrying sacks of rocks up the same trail... its all in the breath work

[@davidodysseus2808]

I lived in Nepal and northern India for a few years and seeing the stamina of true Sherpa is staggering.

[@prasun911]

@@davidodysseus2808 im native nepali and even i can't compete most of the time😂... they need to be researced & studied tbh

[@kaimeyers5145]

It’s not all in the breath work…. There is this thing called fitness

[@milovanmilovanov2598]

@@kaimeyers5145 Of course, but they talk about breathing and pace, very important stuff, if you want to excell in any sport/activity that requires moving.. .

[@jonasjorgensen8759]

@@kaimeyers5145 and genes, sherpas got on average bigger lung capacity

[@IlonggoDad]

he is basically talking about mastering your personal pace. Pacing is really key in combat sports!

[@fruchtlack]

Know you need to get a top sprinting coach on your podcast as well or Les Spellman!!!!

[@_imnic_879]

I trekked to Everest base camp with minimal training. I had trouble at some stages until I worked out a breathing cycle to sync with my steps. Made the trek days many times easier and I wasn’t cramping up either

[@brandonk1287]

Nice.

[@moytheboy22]

Lol

[@SS3213gsdf]

why do i hate the word trek

[@moytheboy22]

@@SS3213gsdf I can see why you do LOL it’s an uncommon word. I find the original comment amusing because usually ppl flex summating Everest not the hike to base camp LOL

[@Jamie-kn1fw]

Watched this yesterday and it helped my run this morning in -10 tremendously!

[@olivetwist]

I grew up swimming and didn't even realize I was doing the 4count breathing. Just felt right

[@ChipSpencer123]

I think breath is so important. Thanks for the info.

[@apexclip3458]

😂

[@chrismac1507]

Thanks chip! 👍

[@theculturewatch2414]

I’ve been breathing nasal only during all long distance workouts for over 10 years .. just try it for 1 min then 2 mins then build up slowly from there …also breathing through diaphragm/belly helped me

[@daltonmm3675]

For some reason what helped me and came natural was two breaths in through the nose and one exhale through the mouth, watching some podcasts about breathing supposedly thats a suitable way to be breathing during cardio too. Breathing the correct way really does make such a difference.

[@i_would_but_i_wont]

I like this content, but the midroll ads might be a deal breaker for me.

[@googlefaps5883]

Finally someone who is talking reality about nasal breathing with higher intensity sports.

[@michaeltracksuitaudio]

I didn’t know I could breath through the nose. This changes everything

[@mortalkomment8028]

So when I breathe correctly I'll become a professional athlete? Nice.

[@davidodysseus2808]

Ok, I’m struggling to understand how to put this into practice. For a four count breath. 1Exhale left foot 2 finish exhale begin inhale right 3 inhale left 4 finish inhale right 1B Exhale left Repeat. Is this The idea? And anything with this Candace or greater is good anything lower is working against your body.

[@peraltajg21]

You're exhaling for 4 steps: Left: begin exhaling Right: still exhaling Left: still exhaling Right: still exhaling Then inhaling for 4 steps Left: begin inhaling Right: still inhaling Left: still inhaling Right: still inhaling Repeat

[@2funk2bpunk]

Yeah I think he said it wrong. 1 2 3 exhale 1 2 3 inhale etc. Otherwise that's way too many breaths for any kind of decent cadence.

[@davidodysseus2808]

@@2funk2bpunk Yeah that's why I was struggling to see it, breathing with a 4 inhale / 4 exhale seems reasonable, though I always want to revert back to breathing through the mouth when running.

[@adrianybarra3140]

Try doing pushups just focus on your breathing not the amount of pushups you do. You'll do more focusing on your breathing. Or like swimming just looking down instead of looking up

[@DJYoungGuns]

As a former professional runner not a single person breaths through their nose in training. Take this is a BIG grain of salt.

[@filippeo]

As a semi-professional runner I inhale through nose and switch to mouth only in max HR efforts

[@Dtvangogh]

Lol so youre saying they strictly mouth breath? No way in hell

[@DJYoungGuns]

@@Dtvangogh In competition absolutely it is only through the mouth. In everyday life, depends on the individual.

[@Dtvangogh]

@@DJYoungGuns what distance did you run and at what level?

[@DJYoungGuns]

@@Dtvangogh 800m all the way up to 10k in cross country. NCAA D1 All American in the mile, and have run under 65 minutes for a half marathon.

[@stephengeorge7994]

Good to see kipchoge getting some attention. Few athletes have accomplished as much as him in their respective sports

[@hotuish]

This Is a helpful start. I need more. I have my own breathing routines and they sure help, but I made them up over time with trial and error. Been looking for info by someone who really knows what they are doing.

[@italymullah8272]

Mat fraser said hes a mouth breather an hes a 5x World champ of CF

[@seth3683]

For high intensity efforts he's a mouth breather. Like he should be Nasal breathing is for lower intensity efforts

[@Dirtydreamer2023]

Someone didn't understand.

[@2funk2bpunk]

Doesn't he mean 1 2 3 exhale 1 2 3 inhale etc. for a 4 count cadence? Otherwise that's breathing way too often for a cadence of say 160 steps per minute or higher.

[@ThatMountainMoment]

As a mountain endurance runner I feel your onto the correct point. It wasn't until I learned to keep the same cadence no matter the angle of trail grade im running on that the 123exhale became second nature. It seems to work best within the range of 175 to 182 spm. Feels effortless and intuitive at the 182 for me. If the grade gets steep, the stride shortens a lot. This is also done in through the nose, out through the nose and filling the diaphragm(sort of like stomach breathing but think of filling from all 4 side of your body) and with a strong emphasis on letting the exhale fall out of you with intent. The exhale emphasis will keep your heart rate down a bit more bevause of how the diaphragm expands and contracts. A lot of people may not know that every inhale you take, your heart rate speeds up just a bit, and every exhale it slows down just a bit and we have the ability to manipulate that and take advantage for endurance.

[@mleew77]

@@ThatMountainMoment how long did it take you to train yourself to nasal breath when running?

[@kostaskr98]

The recovery session concept is something Paul Check used to talk about on one of his videos where he was explaining that its better to move in the time between sets if I m not mistaken!

[@bobdown5520]

Paul Chek thinks standing on swiss ball is strength training

[@kostaskr98]

@@bobdown5520 I dont think so...kzbin.info/www/bejne/rZalnpiod7p-j5o

[@huricanethreeonesix]

Conor's been gassing out for years, he's spot on.

[@dbo4506]

Well no he’s way off. Conor and his coach have the same routine between rounds. Gassing out is because he was explosive. All explosive fighters gas. And all the guys with big gas tanks are generally volume punchers not power punchers. But he kept saying Conor has no routine which is a lie. Go and watch the Diaz fight. Or the Dustin fights etc his coach says breath breath breath breath over and over for at least 10-15 seconds to start his rest period and Conor controls his breath through big breaths in his nose then they talk about the fight after that. He’s done this his whole career. This guy was literally just making it up

[@ms-ry6el]

GSP had a great routine for recovery between rounds.

[@yonasyohannes1764]

Shoutout Firas Zahabi

[@DrRuhe]

and what is it?

[@flyingosom202]

yeah getting covered in Vaseline by his corner 😂

[@ugbuga99]

Interesting topic definitely taking notes

[@JCosta83]

Love this channel! Keep up the good work gents!

[@TerrenceThomas]

This is great info. I really like the breathing tempo example. I would do this on our long runs before wrestling practice. 🙏🏾👊🏾

[@LRkun]

Oxygen advantage or buteyko, you need to have someone discuss it.

[@CourtDawg456]

If someone could go watch a GGG fight during the boxing bubble you can hear how he calms his heart down in the fight without any fans

[@Yellow_Afryca]

Wo da fook is this guy

[@JoeyBewdafuko]

🤣

[@H_Hold]

NOBODY. HAS EVER. EXPLAINED THIS TO ME. I have been running incorrectly for years no wonder I suck at it

[@rockyp32]

look up mewing

[@Brsrafal]

I used to be out breath pretty quick after learning how to breath i can meditate my breath and go much longer. Works great playing ball or during freaky time

[@jammer220]

Man’s a champ champ. I think he knows what he’s doing

[@stillnessinmovement]

anyone who is really interested in exporing the potential of breath can find some great stuff in the breathwork of russian systema. it's truly a main component of their work, very practical but sort of counterintuitive.

[@embodytoevolve6356]

would you recommend a book, author, expert, channel on this?

[@stillnessinmovement]

@@embodytoevolve6356 yes. book; Let every breath by vladmir vasiliev. he's got a utube channel as well. another guy, konstantin komorov, who has phd in combat physics from russia, and his work on fear and breathing is excellent. he's got some utube vids. vlad has a ton of educational materials and they are all well done. the 2 issues with this work I will suggest how to overcome. 1. this is martial arts training so it's not just teaching breath, it's teaching it in a particular context; heavy stress. the breathork is specifically to remove fear and anxiety from body and psyche, as well as the basic conditioning and breathwork issues. 2. they have a weird way of training, looks funny. this is because most martial arts are afraid of loosing or looking like it. in systema, they think you train for the worst case situation, and so you learn how to do a lot of falling rolling evading type of work, which is integrated into the breathing. this is a training method. you won't necessarily fight like this. it's also cooperative work. hope you check it out and get something good!

[@gavinbrinck]

Great info; was this pulled from a larger show ? I noticed Kipchoge on here, but didn’t hear you talk about him, thank you very much ! Inspired :)

[@privateequityguy]

*”I really hope in 2️⃣0️⃣2️⃣2️⃣ you become THE best version of yourself. I hope it will be your beat year ever"* If you are reading this, take it easy and have an amazing day!

[@robiulahmed]

Thanks buddy! Right back at you!

[@bonginkosikhohliso8204]

I am a total rookie I haven't done any sport in my life but I want to start running next year this information is great

[@panhuragan4388]

The huge problem with those experts they won’t tell you straight breath in on 3 steps and breath out on 2. They’ll make empty interviews to bait you to buy 30$ book that won’t tell you straight and 99% of people will read first 10 pages only.

[@Omer-gv2tp]

So 3 steps in 2 steps out is key for endurance training?

[@dbo4506]

The Conor analogy was stupid. Go listen to his coach between rounds. All he says for the first 10-20 seconds is breathe…. breathe…. Breathe….. Conors gets his breath under control then they talk. Literally has done this his entire career. Dude is literally just making it up as he’s going along.

[@marledanimefan7186]

So deep breaths through your nose is the best place to start for endurance / cardio work ?!? Sounds legit ! And its amazing how it extrapolates to other types of training. Everytime i'm fatigued after a set of whatever type of lift, breathing slowly through the nose is the fastest way to stabilise my heart rate ! Amazing stuff!

[@cruzc5frc]

Great video guys!

[@delzabrown]

Its funny that I started a 45 deep breath as my set breaks for gym that was a few years back, but I did that because I remember hearing in lessons that your body only uses 45 seconds to get rid of lactic acid (I never thought it to be gospel... But I just believed that there was some truth so why nor implement it) then I learnt about nose breathing and forcing myself to exercise that way and forcing myself to get to that slow hold your breath breathing after intense bursts. This was because I knew the lungs work on diffusion so I need to maximise the breath hold so that I have as much time to grab oxygen and displace co2. End of the day that's why we breath.

[@thamomentum]

This is why cadances in the military are so important. Fixed my jacked up breathing the first time I followed cadances.

[@Doofenshmirtz1088]

Maybe Khabib was a bad example because Khabib is literally known for talking to his opponents during the fight, and talking to Dana in between the rounds. No cadence there.

[@francescoschettino5726]

this guy needs to be careful, Mcgregor is a fast twitch athlete competing at a higher weight class than his natural bodyweight. It's impossible for him to have the best possible gas tank that lets say a Khabib or a Convington have. These guys have far less FTF power and consume Oxygen at a way different rate. As a matter of fact I believe Mcgregor knows exactly how to control his breathing. The guy here in the video is a little ignorant, doesn't seem to know what hes talking about.

[@dbo4506]

Yeh he was straight lying. Saying Conor has no routine. Go watch him between rounds. Kavanagh for the first 10-15 seconds only says “breath breath Conor breath” over and over again while Conor takes long slow breaths through his nose and then they talk about the fight. Has done this his whole career. He literally just straight making stuff up so he can name drop

[@MrAnperm]

I started nasal breathing a couole of years ago for running. It'll take a little while to get used to, but you'll eventually use it for every form of exercise.

[@proverbalizer]

Not if you want maximum performance. There's a reason karate experts make that "hiya" sound when they want maximum power. There's a reason tennis players grunt on. There's a reason powerlifters exhale powerfully during a max squat or bench press and there's a reason olympic runners open their mouths.

[@GTE_Channel]

@@proverbalizer screaming or yelling for a single movement is completely different from the subject. Nose breathing increases your CO2 tolerance and will help you massively with both aerobic and your maximum performance. I do crossfit on nosebreathing mostly, it helps me pace much better and helps me save energy to go all out on the end of a workout with mouth breathing. But sometimes I dont because I dont care about being better than someone else, I just want to be fit and have fun

[@dylanridle6409]

What about a guy like max Holloway. Plays Xbox all day and smokes weed but can throw over 1000 punches in a ufc fight

[@blingblingshit]

this man don't blink

[@consistentperformance8240]

Think the comments about mcgregor are a bit off,against diaz the 2nd fight he was trying to breathe between rounds and against khabib it wasn't a breathing routine that beat him,it was his preparation and skill level of khabib

[@LRkun]

Breathing is so important.

[@R3g4n]

nice concept but taking connor as an example and saying he is kneeling on the ropes (what ropes) and khabib is super calm (talking mad shop to everyone)...come on at least stay in your lane. Still enjoy the input beside clearly no mma knowledge

[@GettingNegative]

Nice Heel Hook shirt. Hook Ups was a great company.

[@zachbunch8701]

What I tend to do and where I feel most comfortable is two “short” breathes in followed by two “short” out

[@DR-su4mo]

Yea me too.

[@hozerberto4886]

I thought I was the only one, seems like a natural thing

[@markchesters4522]

The British cycling team perfected this!!! That's why they have so many gold medals!!

[@MrSonana1]

its not about knowledge, its about drive, its about power

[@jeromedunphy6261]

Completely disagree with the Mcgregor analogy. If you watch his fights from the Diaz 2 fight back in 2016 and onwards, conor has always focused on his controlled breathing between rounds?

[@dbo4506]

100%. He was just making it up for the sake of name dropping. His routine during that test period ALWAYS starts with breath control. And his coach reminds him “breathe Conor breathe”. Every round

[@ChillinHD]

wow wow wow this info needs to be mainstream.

[@jorgeperio6353]

How much speed do i need to do in a assault bike after a wod?

[@dprfail]

those embedded ads are really intrusive - you should put them at the beginning or the end - don't plonk them somewhere in the middle

[@neart2810]

I learned some good breathing techniques for in between rounds for boxing. Took a while to get it right but i found it helped alot

[@pluday4685]

Competitively, mathematical arhythmic techniques are the only way to win. However for a decent casual workout, you dont need to think too deep. Just go until your muscles cant take anymore or run until you cant run anymore. Youll eventually lesrn through experience what youre doing

[@tonesonee]

Does he mean "1,2,3 exhale, 1,2,3 inhale" or is he actually talking about 1,2,3 exhale, 1,2,3 exhale like he says because if thats the case surely no one is going to be breathing that much? 2 steps breathing in and 2 steps breathing out? I don't get it.

[@christopherlee5902]

“How Top Endurance Athletes Breathes.” Like everyone else, through their nose or mouth.

[@KAH556]

What’s the link to the shirt the gentleman on the right has on? It’s awesome.

[@mausousap]

can somebody explain the two count three count concept he keeps bringing out?

[@jackbax4280]

This doesn't really delve into the depths of ultra endurance sport, and from watching it they all seem to be breathing in gallons through their mouth.

[@proverbalizer]

Runners naturally breathe through their mouth just like people naturally exhale while pushing up during a pushup

[@KarltonMeadows]

Look out now!!!! Of late, I have returned to run conditioning by SWIMMING 🏊🏾‍♂️. Cadence continued to conquer!!

[@veganian2019]

Heard about how Kangaroos breathe, it was fascinating. They breathe on the bounce which enables them to sustain a steady rate over incredible distances. Each bounce provides the breath too with very little muscular effort. Fascinating, don’t know what that has to do with this video… just wanted to share!! 😂

[@pixelzero4193]

Interesting stuff I'll definetely research that up. I also read that kangaroos use less energy while they are jumping than when they are walking because of FASCIA!

[@whataderk]

Fuuuhhhh I need to focus on my cardio, I lose my breath going upstairs. 😅

[@harambeharambe8312]

Deep breathing is used in meditation as well

[@owl2368a]

Reinhold Messner

[@cameronmitchell8180]

We all started breathing out our nose

[@hunterdna2257]

This dude didn't blink for 150 seconds. Let talk about THAT 😦

[@mrroadwork2991]

This guy is a great conveyor of information

[@dbzwwe56]

Watched the whole video and didn’t take anything away from it. What’s his point !

[@rotation-y2n]

the best breathing is the most natural to the individual i.e. least energy cost

[@flyingosom202]

bullshit

[@rotation-y2n]

@@flyingosom202 use your brain

[@flyingosom202]

@@rotation-y2n well... I am. That's why I told you what you said is nonsense. Keep up.

[@rotation-y2n]

@@flyingosom202 you used a single word with no context or explanation it's you that needs to keep up lol

[@jonasjorgensen8759]

Nasal is better🤷‍♂️

[@exhibitD79]

Is it breathing or muscle conditioning? Since most oxygen we breath in is expelled again, why would lack of oxygen be the issue? Would like to hear metabolic science to support these theories and not just training anecdotes.

[@baltimorehoodboss1157]

5:05 Conor Mcgregir...Conor is is not breathing he's thinking about how he gonna get beat up bad

[@jessieh.8443]

Crazy I’ve been doing this counting thing in my head while taking breaths

[@lanatsif]

That was great

[@stevenblyth4937]

awesome

[@jordanalexander436]

Can Connor do better with the breathing .. yes,.. can you compare breathing protocol for a certain individual in combat sports to a non combat sport athletes .. no .. the thing specifically your talking about with Connor is what makes him special … under chaos he is still under control .. non fighters/martial artist cannot fathom!

[@afraser7857]

Sitting here with no ability to breath through my nose... Oh well.

[@markchesters4522]

The breath is the key to everything!!!!

[@anthonydetmer]

Read or listen to Breath by James Nestor as well. Fascinating stuff

[@motogp9253]

👍

[@anthonydetmer]

@@motogp9253 he did a Rogan episode too where he reviews the book pretty much also. The over or underbreathing through one nostril and how it can create anxiety and or depression depending on what side of brain gets the more oxygen helped me.... Wim Hoff also another breathing guru

[@motogp9253]

@@anthonydetmer Thanks, good video. Big fan of Wim Hoff. : )

[@greg2999]

Just gotta say Nsima is a really handsome dude. No homo

[@tonyc8030]

Crazy how navy seals figured this out year ….years!!! Ago

[@ssdajoker]

KNOWLEDGE

[@isaacjimenez9453]

Gave me an ad on a clip 💀

[@edwardalves9447]

Can't trust a dude that doesn't blink

[@futureflow8645]

Inhale 1-2-3-4 Exhale Or Inhale Exhale 1-2-3-4 Which one the guy says on the vid? ‘exhale 1-2-3 exhale 1-2-3 exhale’ he says but than when we inhale?😹 Can someone translate what he is saying?

[@vw5233]

13:11 keep your breathe count over 4

[@jackster330]

i breathe with my nose

[@johnmacy3607]

this is the guy David Goggins talks about in his book.

[@henrickcasanova8023]

Does Goggins agree with him?

[@nj-kh5vw]

Did you guys know eliud kipchoges diet is based on refined sugar diet? 2$ a day diet. Rice sugar corn. Boom.

[@mctabish1001]

McGregor - yeah he gases out in longer bouts...

[@majvg]

Continue running and focus on your breathing. You will master the breathing later. People make it complicated

[@bobfromsales9036]

How does this guy know I'm at Fraser is looking for people's breath cadence? This guy can just be making some lofty assumptions unless of course Fraser has come out publicly and said that.