Patrick McKeown on Breathing Techniques for Running and Health

Lately I have been fascinated by the breath and various breathing techniques while running and sleeping. I have been experimenting a lot, inspired by Patrick McKeown, a breathing expert from Ireland and founder of The Oxygen Advantage.
Having suffered with chronic asthma and nasal breathing difficulties for over 20 years, Patrick McKeown studied the Buteyko Breathing Method at the Buteyko Clinic, Moscow, Russia. As a breathing expert, Patrick has helped many people overcome similar issues to his own and has worked extensively with athletes.
His latest book, The Oxygen Advantage, aims to improve sports performance by addressing dysfunctional breathing patterns and simulating high-altitude training.
In today's conversation we take a deep dive into the effects of mouth and upper-chest breathing on the body and the benefits of nose-breathing in running and daily life.
DISCLAIMER: Never do breath-holding if you are pregnant, if you have any serious medical conditions such as high blood-pressure, cardiovascular issues, kidney disease, cancer, etc.
This episode is brought to you by PATH projects, my favorite running gear. These are the only running shorts, liners, shirts and hats that I wear. The gear ships worldwide and is only available at pathprojects.com.
🚨Enter for a chance to win the book The Oxygen Advantage. What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments on KZbin.
MORE ABOUT PATRICK MCKEOWN:
* Website: oxygenadvantage.com/
* KZbin: / oxyathlete
* Facebook: / theoxygenadvantage
* Instagram: / oxygenadvantage
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Personal Best Program: www.pbprogram.com/
► Strava - / strava
► Website - extramilest.com
► Podcast - extramilest.com/podcast/
► Instagram - / florisgierman
► FB group - bit.ly/2M3qP40
Subscribe and hit the bell to see new videos: bit.ly/Flo-YT
LINKS AND TOOLS MENTIONED (includes affiliate links)
* The Oxygen Advantage (Book) - amzn.to/2PwAH9A
* Master Class by Patrick McKowen - oxygenadvantage.com/live-class
* Nasal Dialator - amzn.to/2VwWy4j
* Cottle's maneuver - bit.ly/2vmcj3r
* BOLT score - oxygenadvantage.co.za/measure-...
* Maximum Breathlessness Test - • Maximum Breathlessness...
* Finger pulse oximeter - amzn.to/2HYn2nv
* Xavier Woorons - bit.ly/2PvehFk
* Christian Guilleminault - bit.ly/3abUIdf
* Buteyko Clinic - buteykoclinic.com/
* George Dallam - bit.ly/2T3av8z
* Book - Body, Mind, and Sport, by John Douillard - amzn.to/32vfimm
* Oxygen Advantage - KZbin channel - / oxyathlete
SHOW NOTES
* The right way to breathe! The impact of breathing on emotions, sleep and physical exercise [4:10]
* Becoming a breathing expert. Patrick’s background. [6:10]
* Nasal breathing and running - starting out [8:55]
* Variation in facial structure and race [11:10]
* Switching from mouth to nose-breathing - an extra load, forcing the body to make adaptations [12:20]
* Flo’s nasal breathing experiments - air hunger improvement over 6 weeks [15:55]
* BOLT (The Body Oxygen Level Test) score [17:00]
* The optimum way to breathe (nose breathing, slow breathing), water loss through mouth breathing [19:40]
* Pulse oxygen meter experiment [21:45]
* Optimal numbers for blood oxygen saturation, nose-breathing and increased CO2 in the blood [23:40]
* Breath-holding; going harder and faster without over-doing it [25:05]
* Repeated sprint ability [29:05]
* How do you breathe during sleep? [31:30]
* DISCLAIMER: never do breath-holding if you are pregnant, if you have any serious medical conditions such as high blood-pressure, cardiovascular issues, kidney disease, cancer, etc. [36:10]
* Products and resources for children (Buteyko Clinic) [36:25]
* Heart-rate and pace with nasal breathing, race breathing strategy [40:15]
* George Dallam - nasal breathing, athlete performance study [41:50]
* There is an energy cost associated with breathing: expired oxygen through nose breathing vs. mouth breathing [43:55]
* Improving an athlete’s BOLT score, advice for the recreational and elite athletes [47:15]
* Benefits of bringing breathing into your warm-up [49:45]
* How long do the benefits of nasal breathing last? Everyday functional breathing and breath-holding [53:25]
* Dr. John Douillard - nasal breathing and the zone state, human ancestry [55:50]
* Nasal breathing, starting with your next run [58:30]
Multiple practices - don’t overdo it! [60:15]

[@stephendurley1239]

Wow, great interview! I liked that he said we could breath 20% less with same effort after we get fully adapted. I’ve been a mouth breather for my adult life and have had to really work hard to focus to nose breath all day. My wife is a nasal breather and was confused when I first brought this subject up, she couldn’t believe everyone wasn’t a nasal breather. After 3 months I’ve had significant improvements in my sleep quality and have worked up to several miles a week nasal breathing while running. The journey continues! Thank you for Floris for bringing this subject to endurance athletes! Your podcasts have had a huge impact on my life, can’t thank you enough!

[@MrElectricSkittles]

Started this 3 years ago.. changed my fitness forever.. particularly heart rate, it dropped incredibly while doing aerobic workouts

[@lordnelsonmc.billionberg9166]

so you did buteyko for 3 years ? and that reduced your heart rate ? how much did you practice?

[@MrElectricSkittles]

@@lordnelsonmc.billionberg9166 Just closed my mouth for everything.. after a while of catching yourself with your mouth open, it becomes 2nd nature.. Now i can train pretty intensely with my mouth closed

[@antoniosoto801]

Great video. Very few youtubers focused on exercise breathing. I’ve been running with MAF method for about 6-7 months. During my MAF runs, I try to pay attention to my running form, stay relaxed and breathing. One thing I’ve noticed is that there is a significant BPM reduction (at constant pace) when I practice deep abdominal nose breathing technique. HR actually reduces an average of 5-6 bpm while sustaining the pace. This is very useful and I think it needs to be taught to all people practicing endurance sports. It really makes a difference.

[@jmotazedi]

Nose breathing has changed my running. Did a 5k where over 90% of the race was nose breathing. Got a 7% improvement in my time.

[@MilanSmore]

How long did it take to transition?

[@nainidrahman1419]

I just started 3 weeks ago.. I m feeling better ..I ve Copd..

[@kaderelalaoui2559]

@@MilanSmore u have to begin, 50% or lower. And you wil grow with the time

[@Taulant111]

Do you guys focus on moving belly out as you breathe and belly in as you exhale while running or walking please respond I keep getting lightheaded while walking or running I think I breathe too much or not so much

[@CoachKyleZ]

​@@Taulant111 your best bet is to start seated or lying down and do 4:6 cadence for 5 minutes breathing with your nose. Then start introducing the nasal unblock drill and you'll start to figure out how to relax while nose breathing. You don't need to stretch your belly while breathing. Instead, think of letting the air go where it wants unrestricted.

[@Nambo538]

Thanks for yet another great interview Floris! The most insightful take-away for me was the 42% greater hydration loss for mouth breathers!

[@cannibalmanimal2336]

I’m black w a big ass nose LOL...I’ve been mindfully implementing this for the past 4 months, 5-6 runs/week, all nasal 100%. The only time I’ve even considered wearing my hydration vest is on runs of 10 miles or more, ama even then I could likely do without water until the end of the run. Although it’s been mostly fall/winter runner so cooler weather I never thought about how the Buteyko breathing may be making me more efficient at retaining hydration. It’s transformative enough as is, but this is like a bonus

[@eddie2067]

I like the advice you gave at the end. "Dont do alot at once" i have been practicing nasal breathing on easy runs, and i ran my 1st half marathon last month. The first 6 mile nasal had no fatigu, then finished rem 6 with mouth. And it was great!

[@TheRunningArtistBruceKatlin]

I just started reading James Nastor's Breath book which, led me to Patrick McKeown who in turn, lead me to your KZbin channel. I started playing with nasal breathing on my 6 miles train run yesterday and although it was a challenge, I experienced great benefits. Thank you for sharing this wonderful interview.

[@katrinapeacock8317]

Thank you Floris. This interview is a keeper!

[@chloeanddiego]

Thank you for another awesome interview, Floris! My biggest takeaway from this is just how much of our "success" as athletes is connected to what we do in everyday life when we are not training. Traditionally, I would have correlated my success only to what I could do in the gym and not thought to make significant changes to what my body is doing during the majority of my day. I'll be working on my sleep-breathing style next :) Thanks so much for the insight!

[@davidafonso5948]

Thank you so much Floris, Patrick's work and message on the Buteiko method has to be passed on and on, as widely as possible. Not only for runners, but for people suffering from respiratory problems too. I already have the Oxygen Advantage, so please do not select me for the book prize. :)

[@JuleWeidenfeld]

This information is priceless! I am constantly amazed at how many people breathe through their mouth and have no idea the difference between mouth breathing and nose breathing.

[@emileg.ouellet624]

For me right now, it's got to be at 5:30 when Patrick links breathing with emotions, sleeping and, if course, physical activity. Thanks Mr. Gierman🙂

[@jonaiastuiguridi7153]

For me the most impressive thing in this video has been the picture of yours with tape in your mouth - I've done the same thing on my first night after the video, and I'm amazed, I slept only 6 hours and didn't feel I had to go back to bed again - I feel well rested. I suscribed to your channel, it's really interesting, helpful and most of the people you interview are truly experts or first references, like Phil Maffetone or Patrick McKeown.

[@stevepalmer55]

Great interview.Thank you.

[@jpsingh838]

Worth immediate consideration for one and all especially for children

[@Mateo_tesoro]

Thanks for the education.

[@scoobtoober2975]

So humble and to the point. Thanks

[@FlorisGierman]

Glad you enjoyed it!

[@Rudisbashar]

Im making a study of this interview,great love it more please

[@robertbausa1]

Thank you for bringing such different and varied content to the running community. This was yet another wonderful interview. I have been a mouth breather most of my life with lots of allergies and so often a stuffy nose. My breathing is much better over the last couple years since I started running. Today is a good day and I've been nose breathing for the last couple hours which is unheard of for me. I'm going to try and start implementing some nose breathing during my runs and work on changing my breathing habits during normal life to start.

[@robertbausa1]

4 runs in and enjoying the nose in/nose out breathing. Shocked that this really wasn't as hard as I thought it would be. First run 8 of 9 miles was nose in/nose out, and as I tired in the 9th mile I dropped to probably 70% or so. The last 3 runs have been in the 3.5-5 mile range and no problems. I'm actually seeing a slight increase in my pace, and that is with some warm, humid weather that moved into my part of Texas. I seem to feel more energized and alert breathing through the nose. Really looking forward to seeing if there is a difference in my water requirements when the heat comes back and to see if the 42% less hydration requirements is noticeable.

[@yojdee6931]

I have applied nose breathing into my training and into my trail race. I’m happy that this nose breathing is really effective. I improved my trail race time by more than 2 hours. In 2019 my time is 7:35 and this year 2020 my time is 4:56 nose breathing all the way to finish line. The thing is i did not feel body fatigue compared to my previous race which is mouth breathing.

[@pradeepkumarka]

Hi Floris , thank you for hosting this wonderful interview with Mr Patrick McKeown. I have been practicing nasal brething for my entire career, not knowing its huge benifits especially in conseving energy and preventing excessive water loss. How ever it is natural for me too to start mouth breathing at the final stages of each run . I came to know the advantages of breath holding before the start of a race. Advantages of nasal breathing while sleeping , its true that one feel exhausted even after sleep if he mouth breath. Importance of nasal breathing for children at young age to develop their intelectual abilities as well as facial development. thank you.

[@MRDENNISCHARLES]

"

[@lisaedwards7752]

👍I appreciated your interview as a wanna be athlete and everyday breather.

[@gyanibastola6729]

Drar sir, Excellent presentation 👏. Thanks for sharing the science backed research papers. Highly appreciated 🙏

[@leilanibonagua4639]

My first time to watch your podcast and I’ve gotten so much value already. Thank you so much. 😊 I’ve been doing nasal breathing in my Z2 easy runs and it maintains my HR at 130-145 bpm. I feel great after, i am a new running enthusiast hopefully this nose breathing technique will help me with my first ever full-marathon in 2 weeks (LA marathon 2024).

[@20129010927831]

How did your marathon go? What benefits have you been receiving since?

[@leilanibonagua4639]

@@20129010927831 I finished my full marathon without any cramping at all. That was new for me as I get cramps even with just half marathon. And now I have maintained my weight, which is great.

[@patriciabonillarun2418]

Thx for your podcast Floris! I've been studying and experimenting with myself and people who I coach on breath hold breathing for over ten years and more recently on nasal breathing applying yoga principles (also because of it's benefits on pelvic gridle conditioning) now not finding much support from the sports or scientific community in Spain. The information you provide will ease up the path to convince some skeptical fellow athletic coaches which say breathing capacity is improved basically through aerobic training. My experience is also that breathing excercises can help delay fatigue. About improving performance maybe I'll let you in five months ; )

[@E4zyp34zyl3m0nsq33ZY]

That was a really good episode, good job.

[@alane3983]

Awesome interview! ❤

[@samueljamespillar]

About to start this. Thanks floris

[@FlorisGierman]

Sam Pillar 👍👍

[@ancientexercise8973]

When I was a kid i was the best long distance runner in my school. I didn't know anything about running, but my mum had told me to breathe in through my nose and out my mouth. This was the 80's. Not sure where she got the info from. I remember doing it religiously and I suppose it paid off.

[@tobyedmonds72]

Wow. I'm about to start MAF as the basis of my winter training (I'm a cyclist), and now I'm also going to use nasal breathing. 8-10 weeks is a small commitment for such potential benefit!

[@FlorisGierman]

Nice, enjoy the nasal breathing Toby. Let me know how it goes.

[@scoobtoober2975]

Deep focused nasal breath and relaxing. Improved my HRV score. from 8/9 to 9/9 on one app. CV improved is what it said by .5 There is definitely something to this.

[@FlorisGierman]

Great observations!

[@Philanthropy2020]

My favorite quote: Breathe less and breathe through your nose.

[@JazzLispAndBeer]

I can hardy ever get slower pulse when exhaling compared to inhaling. I got this variation after a few minutes of trying to his mans advice. I got cpstd from birth and upbringing. Im 54 now. This is huge for me❤

[@FlorisGierman]

Glad to hear that!

[@20129010927831]

Have you continued this practice? If so, any benefit since implementing?

[@maximilianvonhulewicz9047]

Great show Floris and I love that you explored a new topic with the nasal breathing this time! What I got from this podcast? that I should tape my mouth to fix my dry mouth issue and improve my sleep. definitely gonna try this in the next few days. plus, while looking for the show on youtube I saw your posting for an assistant and submitted my interest right away. this in the end might be even better ;-)

[@vincentwierda5473]

Fascinating of course--but we would be advised to be careful with the timing on taping our mouth shut when going to bed with our spouse. LOL zealot runners already testing their patience....

[@dwightrivera3281]

Great video

[@FlorisGierman]

Glad you enjoyed it

[@matteoalani]

Damn, this is gold Thanks

[@snickersthingz]

February this year I had surgery to fix my nose and sinus cavity, bone spur, deviated septum and a cyst removed. 8 months later I still forget that I can physically breathe through my nose and relearning to breathe definitely takes a lot of hard work! So pleased I found this podcast, amazing content!

[@affordableplumbingandelect2119]

I used to suffer chronic sleep apnoea but then I heard someone talking about nosebreathing on the radio, and actually taping your mouth at night. What a life saver this was for me. It litterally stopped my snoring, improved my sleep time 100% and saved my marriage. All you need is an inch wide medical tape that just needs to be applied to your lips, and that's it. The only time it won't work is when you have a blocked nose from a cold or an allergy, but the rest of the time it works amazingly.

[@Peter_McKenna587]

This should apply to cycling correct?

[@DavidBrown-wp5fc]

Amazing

[@FlorisGierman]

Thank you! Cheers!

[@burillakcsaba]

Thank you for this awesome episode. I like Patrick's "sh" way of speaking instead of "t" :-) I'm afraid I could not digest a lot of what he said, that's too much information for me as a person who has non-English mother tongue. The bottom line is: try to practice nasal breathing to improve as a runner and as a person who sleeps better! Completely agree with your final thoughts: don't overdo it, experimenting with a lot of things at the same time. Thank you again, take care!

[@webg03]

excellent information, one thing I don't think that was mentioned was a combination of breathing through both nose and mouth during exercise - I've tried switching to just mouth and just nose and neither feels right to me compared to using both together

[@jimcolegrove5442]

I learned about sinus istril size. Child breathing bad habits. Changing breathing habits. Hypoxia and hypotension from low oxygen. Can't remember all the good points that relate to my growing up trials.

[@cubitusclaudius]

At 16:04 , that's strange. I am 66 and I run MAF at 114 to 124 BPM but its very easy for me to run at a heartbeat of 145 BPM mouth shut. I tried this morning to climb a little hill (650 m) at 152 to 158 BPM which is for my age a high number, and it was OK. At higher heartbeats I would be obliged to open my mouth , but my max heart rate is 174 BPM. Sometimes I have vagal discomfort , and then I have either to stop, or breathe very fast mouth open, but it occurs at low heartbeat : 115 to 125 BPM

[@seangoodsell6135]

@florisgierman would nasal breathing work for improving a 5k, 10k race time? or do we need the mouth breathing in short races? any data on that? thanks!

[@Vaf20]

Did a 10k this morning with 100% nose breathing. Feels good! Wim Hof breathing technique is also a great thing to do every day

[@FlorisGierman]

Good stuff, nice way to keep your runs controlled

[@domtvrandomvlog3955]

I run 5k, nose to nose breathing its great, ang the other day i try breating in to my nose and out to my mouth. It is good also, but i notice, nose to nose is much better for me, its balance my running stamina

[@HerbertSimonDachs]

You can tape your mouth just covering the part under your nose. Mouth is shut, you could breath through mouth in case of emergency and it looks still strange but less than fully covered 🙂👍

[@Rls2236]

Interesting to hear that nasal breathing is less "natural" to the body because there is more resistance initially since it's a smaller airway

[@proverbalizer]

it's definitely unnatural to restrict airflow during intense exercise. kzbin.info/www/bejne/eqDIi6Wjn8uEhdU

[@KutsRickyOpesyal]

If you know Ujjayi Breathing , is it the same training with the nostril breathing?

[@FlorisGierman]

Not sure, I'm not familiar with it to be honest

[@garychapin448]

Please comment on the effects of Wim Hof breathing on stress reduction and athletic performance.

[@williamchase5698]

Curious how this could effect hematocrit levels and red blood cell count

[@Dakota.Covers]

MAF recommend nasal breathing if I remember correctly? Would breath holding and resistance/obstructive mask use during training go against MAF principles because they promote lactate production via anaerobic respiration? Or maybe these tools can still be used as long as the heart rate is within aerobic heart rate zone?

[@walthereveline4048]

How to breath during crossfit training ? What do you recommend?

[@review-rosok1609]

hoping someone wiling to do the subtitle for these amazing intervews. auto subtitle suck 😂

[@wardashimon-australia33]

Is any nose breathing rhythm good or there a certain count ?

[@Johnnyutah001]

This is gold! Is it weird that having this knowledge and implementing his methods feels almost like cheating? I would say my nose is small and I’ve never really thought about that from a performance perspective. I just purchased nasal strips and I have been taping my mouth during sleep.

[@andyc1019]

John , how are you making out with the taping? I do it every night but find myself ripping it off.

[@Johnnyutah001]

Andy1019 ala same here...i wake up in the morning sometimes and its stuck on my arm 😜...i will continue to do so however because having some is better than none it seems

[@andyc1019]

Stuck on the pillow, The side of face,its wonderful.

[@pensiforce]

@@andyc1019 I would take the tape off during making out. The tape is for sleeping.

[@MrJamesdryable]

Let's dive right in.

[@MrGigigigi1984]

Hi Floris, may I bother you and ask whether you continued to train nasal breathing and the results after months of it? I just started and am very curious, but I admit not completely sold (from a running standpoint). Cheers from Singapore! Luigi

[@IT_Farhan]

If you are doing MAF or LHR training, I found that I was naturally doing nasal breathing anyways because it is so much calmer and peaceful than mouth breathing. The moment I start mouth breathing I know I am in the wrong zone anyways.

[@na-dk9vm]

So if I'm doing a max effort 2mile run, should I still breath from my nose only ??

[@terryderoulet3076]

I wonder if using the anti-snore strips that are applied on the nose to open the nostrils would make things easier for people with severe narrowing of the nostrils at first. Just an idea from a doctor. Those who'd need a nasal dilator. You'd still want to experience some air hunger, based on what this gentleman says.

[@marc5279]

this is a very interesting one, but ive got one question and is about making a case for mouth breathing. He says that a decent amount of humidity is lost through mouth breathing and i expect for some of it to be right up in the air that one exhales, but another portion of this lost humidity is in your mouth and thorat tissues... now, doesnt it help regrigerate the body? (like dogs do) As long as youre not dying to dry mouth, isnt it better for your thermal regulation to breath through your mouth if youre doing exercise in a hot climate? why, or why not?

[@JW77]

I tried nose breathing for the first time during my 10k today, and I found even when my HR is at 170bpm I can still nose breath just fine. I do feel a little lightheaded after the run. Mucus is another problem.

[@pablo_elizalde]

I'm encouraged to hear it gets easier, because I finished the book like two weeks ago and running with my mouth closed isn't getting much easier yet. Today I managed like 3km at a decent pace, but anything that gets my heart rate over 145 or so is a struggle when keeping my mouth shut to exhale. But.. patience. Thanks for sharing the talk. Floris.

[@FlorisGierman]

Pablo E yes it really does get easier, although I didn't think that was possible the first few weeks. Also, have you tried the nasal dialator to open your nose holes?

[@pablo_elizalde]

@@FlorisGierman Yeah, but it looks freaking weird. 😂

[@theslightlyrecklesstrailru1546]

Floris Gierman you run with a nasal Dilator in? Where would you get a nasal dilator?

[@andrewhall6695]

What is p1 on the oximeter when I finish running my oxygen saturation is 98% my p1 is 2.5 When I try hypoxia my p1 falls along with the oxygen saturation

[@moony373]

What about breathing thru nose and exhale thru mouth, is that a good practice? Typically while on the run inhale / exhale thru nose is difficult. Probably it take time or even have to on-hold while inhaling.

[@20129010927831]

No, in and out through the nose

[@rahmatimon7973]

When i am talking or reading i can not get enough air so i have to take breathing trough mouth. Every day i do some breathing exercise but canot improve.after viewing this viedo i start breathing through nose consciously. But how long it possible to take conscious breathing during reading or talking? How long i shut my mouth off? How can i stop mouth breathing?

[@cristianfaison8238]

Start do slow runs with rest in between and only nose breathe. In about a month you’ll be able to breathe through ur nose much better... the hardest part is getting comfortable with it at the beginning! I’ve been doing it for about 2 years and haven’t looked back. So whenever you find yourself breathing from the mouth go to the nose

[@jessicayouman6536]

Did he say methadone type training at 21:40? What does he mean by that? Is he talking about the treatment medication? No judgment I'm on methadone so I'm just curious.

[@FlorisGierman]

:) It's called Maffetone Training, an approach based on the training philosophies from Dr Phil Maffetone - philmaffetone.com/

[@francisgannon8219]

Can a person tape there mouth at night if they have high blood pressure like is it safe

[@nickcanul9409]

immma try

[@msjerstar]

Hi Floris I normally run breathing in thru nose n out thru mouth. Tried this 100% nasal breathing for 5 of my runs and I feel each time get harder n harder. And I even feel my legs r so tired, heart rate going higher than usual. 7mths into MAF training and improvement is really slow (ard 8mins 45 second per km) . Not is it due to my blood disorder issue (thalassemia). Any advice to help to improve my timing please. Thanks

[@FlorisGierman]

I'd focus on MAF training at this stage, especially given what you call really slow improvements. Don't make it harder on yourself. Try finding out what's causing your limited progress. I'm not a doctor so can't say anything about your medical issue. Here is a post with several things worth looking into: extramilest.com/blog/7-reasons-why-some-athletes-are-not-making-progress-with-maf-training-and-what-to-do-about-it/

[@msjerstar]

@@FlorisGierman thanks! I'll continue to fight it thru! I truly believe in MAF! Thanks for all your videos!

[@andrewhall6695]

It takes time.do.it intevals and over time it gets better I find taking deep breaths at intevals keeps up my carbon dioxide levels

[@AENeveryday]

Sorry i didnt get what he said blow score ? when you release the air from the lungs and not breathing ? What is it called ?

[@20129010927831]

Bolt score aka Buteyko control pause

[@ahmaddankar2201]

take less breath but breath fuller breath? If I got it right I d be better breath "small breath" …..I m getting confusing how to have fuller breath yet small one ?? please help. Thank you in advance . Amazing wonderful distinct indeas.

[@samualcrocket1405]

This what I took away from it but it is up to you to understand and confirm it. Take 6 breaths per minutes which means slower breaths, not smaller breaths. It is a long video and I don't remember exactly when they talked about it. I have always breathed through my nose, even when running, with only some exceptions at times. I will concentrate on the slower breathing.

[@jmotazedi]

I’m confused by the comment that mouth breathing at night makes you use the restroom more while you sleep. Any explanation or did I misunderstand?

[@Saeedandi]

From my experience knowing someone who have sleep apnea, they tend to go to the bathroom at night more offten than the regular person because they barely go to deep sleep cycle. If they are not in a deep sleep, I guess the body will send a signal for bathroom break since the person is not sleeping.

[@nadiajade1376]

I'm paraphrasing from another article, but it stems from confusion on the body. Poor breath puts stress onto the heart ultimately waking you. Then your body goes to the bathroom to attempt to remove sodium and water to release the pressure on the organs. Breathing properly prevents the stress on the heart, preventing you waking and therefore going to the bathroom.

[@20129010927831]

it's because an increase in stress hormones aka cortisol and adrenaline will make you go to the toilet more often

[@debbiegordon-strong7416]

Nose breathing is amazing. You can run further if you are breathing through your nose! AND you will not be out of breath at all!!!!!

[@mylulu1001]

Someone please clarify, breathing through the nose means breath in through the nose and out to the nose as well?

[@FlorisGierman]

Correct!

[@greyfortitude18]

Respectfully i would say this guy talking sounds off and boring. But floris made it conversational kudos that made me stay and listen.

[@gordonpatty8945]

What is the initial effect on HR? Higher for how many weeks

[@FlorisGierman]

Depends per athlete, your body can adjust pretty quickly. Took me about 6 weeks, different for other athletes

[@gordonpatty8945]

Floris Gierman thanks for the reply. I may have missed it in the show but is there a place I wouldn’t use nose breathing?

[@joanslominski4220]

Nose breathing at night can increase deep sleep was my big take away

[@Limbaugh_]

Weird cause I get horrible sleep

[@carlosmaximochanganaquigut4930]

De cuando en cuando hacer una respiración profunda diafragmatica.

[@carlosmaximochanganaquigut4930]

Respirar natural por la nariz sin parámetros. De preferencia aire limpio.

[@larrycoulter6821]

i have been trying to tape my mouth at night it doesnt stay there what can i do please

[@FlorisGierman]

There are different types of tape available. Patrick suggests a medical type that can be purchased at all drug stores. That worked well for me to stay on.

[@victoriaiawphniaw9741]

I cannot breathe properly cos i alwas had a blocknose how i will breathe

[@tonyrodriguez959]

I have found nasal breathing running easier than MAF method running. I was struggling nose breathing when going over 145 HR and I now can go up to 160 before I need to open my mouth. Is that ok or am I doing it wrong ?

[@peteplayz-norskgaming5723]

Tony Rodriguez ok

[@bonglibunao]

Hey Tony I also experience the same thing. Nsal breathing over MAF. I find that I can nose breathe through a 10K run, but my HR would be over my MAF range. Im wondering if purely nasal breathing means I'm staying AEROBIC as opposed to becoming Anaerobic due to higher HR than MAF. Any thoughts would be appreciated. What do you think Floris?

[@ajlee360]

When does nose running stop when nose breathing during running?

[@FlorisGierman]

ajlee360 for me after about 2 weeks (5-6 runs total). The slight "altitude" headache went away after just a few nasal runs for me. I'm sure this varies per person

[@cubitusclaudius]

@@FlorisGierman I do it with no problem. Just have to think about it.

[@livchesy6007]

I have the same issues. As soon as I started running with mouth close and my nose is literally dripping and it’s so annoying

[@kimmo7598]

Great information! I'm wondering what wearing facemask 8h a day causes to your health? is there any studies about this?

[@BoomaOhDet]

One thing that is never talked about is breathing IN through the nose and OUT through the mouth during exercise. Same benefit, some benefit? Obviously will still cause some dehydration but much easier to do. Does he ever mention the difference?

[@michaeledgarhorsky1139]

😊😊😊😊😊

[@Bradl0y]

WOW WOW I'm a big snorer my wife booked me a doctor appointment a few years ago to try get it sorted out but they stopped doing it the nose op. I held my breath while sleeping and she get worried at nights. I don't sleep the best but try to get 8 hours a night. guess what I'm going to bed to night with tap on my mouth.

[@Saeedandi]

A friend of mine used to be sleepy during the day, sleep in car at a traffic light. Always tired. Few years ago I caught him holding breath for a long period in his sleep and then gasp for air all night long. I insisted to visit the doctor. They made him sleep at the hospital and connected him into machine for testing. During his 7 hours sleep, doctor said he only slept 10% he also have heart enlargement issue. Now he sleep using breathing machines, lost 40 pound without workout and full of energy. Breathing techniques is something to think about indeed.

[@jean-lucdjukanovich4371]

👍

[@FlorisGierman]

Thank you Jean-Luc!

[@michails.maipas814]

For that Ironman races are very difficult...

[@gramirez72]

Patrick /mac KYOON/ 😉

[@FlorisGierman]

😀

[@kozepz]

For anyone starting to ducttape their mouths tonight listen to Patrick explaining the tape he uses: kzbin.info/www/bejne/rKDVmYKMjLdlfJo

[@daveydoodle1916]

Instead of talking about how about the how to?

[@starpowerfitness9651]

Simply, shut your mouth.

[@Thaumic89]

#MartialArts

[@chriskapololu8815]

Xx

[@FlorisGierman]

🚨Enter for a chance to win the book The Oxygen Advantage. What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments below. 1 winner will win a copy of this book.

[@eggmayo9507]

Not once do you question if any of this is scientifically proven. sciencebasedmedicine.org/buteyko-breathing-technique-nothing-to-hyperventilate-about/

[@emileg.ouellet624]

@@eggmayo9507 Of 2 reasons 1 : -First, maybe cuz science IS on the side of Buteyko breathing, if you rely on science itself more than an 11 years old article on a 30 seconds pop-up "fund me please" website. www.ncbi.nlm.nih.gov/pubmed/31940122 2020 www.ncbi.nlm.nih.gov/pubmed/31130270 2019 www.ncbi.nlm.nih.gov/pubmed/31416749 2019 etc. The lack of evidence 11 years ago doesn't mean it didn't stack up meanwhile. Science is an evolving concept : you'd have to be able to think you might be wrong, might be right if you want to rely on it. But the chances Buteyko might be wrong are declining. -Second, maybe cuz science is a very powerful but slow-evolving tool (first causin' the second...). I think the point here is proposing to everyone ways to improve their running, even if you sometimes have to be in the "avant-guarde". That might be why we don't extend the research on the 180-cadence, MAF aerobic base buildin', minimalist shoes, etc. You're free to try it, see if it works for u, keep it or throw it away as you'd like. I guess the science research is up to everyone of us. :)

[@FlorisGierman]

G Account I read his book with 35 pages of research references and notes. Also check Emile's comment.

[@errgo2713]

@@emileg.ouellet624 You just posted 3 papers that corroborate the scientific consensus view that the benefits observed in clinical trials of BBT are either placebo or inconclusive. This one draws the same conclusion (pubmed.ncbi.nlm.nih.gov/27070225-breathing-exercises-for-children-with-asthma/#similar) after 3 separate trials of sample size n=112 over 13 years. @G Account is right to be skeptical.

[@eggmayo9507]

@@emileg.ouellet624 Thanks for the incoherent ramble. Maybe you should try reading those papers you linked to. They are not as supportive as you think.

[@sevintrix2962]

bulletptoof coffee went right over my head from the get go lol. dumb to correct your breathing with caffien. advertisment.

[@robwood7175]

Bulletproof coffee is black coffee with thick (heavy) cream or butter and/or MCT oil

[@scoobtoober2975]

Nose breathing was written in a cave 1000 years ago at least that's what james nestor said he found when researching. DO IT NOW

[@FlorisGierman]

Wild!

[@marmeladoffable]

How many times per day should we breed? 😂

[@FlorisGierman]

Depends how many times you can handle it 🤣 🤷‍♂️

[@samualcrocket1405]

What I got out of it was 6 times per minute X 60 X 24. It is said John Havlichek of Boston Celtics fame breathed slower naturally and helped to contribute to his athleticism. Breathing experts should have taken a look at that decades ago.

[@samualcrocket1405]

"...head coach Red Auerbach later describing Havlichek as the "guts of the team". He was also known for his stamina, with competitors saying that it was a challenge just to keep up with him."

[@carolefrench899]

YOU ARE THE OXYGEN MAN FOR SURE FOR SURE. X