Why practice strong breath holds during your warm up?

Strong breath holds increase blood flow to the brain, improve alertness, open up the airways and provoke your spleen to improve aerobic capacity. Watch this video to learn about breathing exercises that can be incorporated into your warm-up and cool down.
Over the past 15 years, he has trained thousands of people around the world with breathing techniques that lower stress levels, reduce overall anxiety, and improve physical wellbeing. Patrick is the creator of the Oxygen Advantage, and his latest book ‘The Oxygen Advantage’ aims to revolutionize your health and fitness, using simple, scientifically proven, breathing techniques.
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[@comire01]

I tried all the exercises you mentioned in this breathing video and everything worked magnificently during Sports

[@OxygenAdvantage]

Great to hear @comire01 They really do work. Thanks for commenting.

[@RAKBAKX]

Thank you very much.

[@kparvez16]

Very Helpful. As a child i always used to practice breath hold to calm my brain and body. to channelise my energies

[@dflett1881]

So I was a little sceptical at first, though I wanted to give it a go as I have poor lung capacity.. I got a blood test 4 weeks out from an event then started breath holding morning and night -8 to 10 holds walking for 20 secs each time. 4 weeks straight, along with my training and eating I took a blood test the day before my event. Compared my heamocrit went from 44 to 48 within four weeks.. it works, I feel alive when doing the holds, though I pushed as far as I could go on them. Sitting still I can manage the 40 secs 😉

[@beanonj]

Looking forward to giving this a go! Thanks!!

[@chaunceyroberts8826]

When I hold my breath my strength increased!! Thx

[@GEORGIMMA]

5 strong Breath holds before each fight is the best warm up!!

[@ankja2007]

Inhale and hold or exhale and hold?

[@willywonka077]

Can you explain why

[@realworldtraining5303]

Ankit Jain exhale and hold

[@Markhypnosis1]

​@@ankja2007If you'd watched Patrick's other videos you should know that the breath holds are AFTER exhaling.

[@livchesy6007]

I’ve been practicing breath holds on my warm ups (i got exercise induced asthma) and it’s helping me TREMENDOUSLY (thanks so much). When i start running, i also practice nose breathing and I’m doing really well too My only concern is that as i do this, I get runny nose (note that I don’t have colds) Is there a way to prevent this?

[@trakamtv5398]

Yes, I think so. I have been breathing through the nose exclusively when exercising for a few years now. At first I would get a runny nose when exercising more vigorously but now I am fine, at times the odd bogie flies out if my nose is a bit clogged but I've started mouth taping recently so I'm hoping my nose won't get as clogged.

[@cinmac3]

@@trakamtv5398 i end up breathing through the tape if my nose is clogged/ stuffy.

[@trakamtv5398]

@@cinmac3 I guess if you nose breathe during the day, then it shouldn't really be any different at night but if my nose is a bit blocked and I do a cycle or a sprint at a higher intensity without opening my mouth a lot of that mucus just comes straight out but now it's never that much. Also I like to place my index finger over one nostril and breathe in and out through one nostril and then alternate. Very often you will find you can breather through one nostril more easily than another but this is normal.

[@jamescatford3623]

I had the same thing happen originally, just stick at it and your nose will become more generally clear and you won’t have as much crap flying out of it, realistically it’s a good thing and your body is just clearing the airway, in time it will get easier!

[@movepauserestore]

Yes and well done! Over time as you become more accustomed to nasal breathing (not just during exercise but sleep and rest too) your nose will remain clear most of the time. Wondering now, 2 years on how you're doing!?

[@TheLiliasinclair]

Thank you so much for your incredible info

[@gyanibastola6729]

Great Post 👏

[@livelearnandteach7402]

If the spleen sends more red blood cells into the blood but takes them back in an hour how do you improve long term?

[@jean-marcpourrier310]

Sir Patrick what is functional breathing? Or those breathing techniwues covered in your books. Thank You. Blessings Gratitudes Appreciation.

[@Anthony-wr2sm]

Hi Patrick. Thanks for all the info you put out about breathing through your books and videos! I'm just wondering, when doing HIIT training, such as all-out sprints, do you recommend nasal breathing during the high intensity portion of the exercise or is it okay to mouth breath during the high intensity and then return to nasal breathing straight after?

[@OxygenAdvantage]

Hi Anthony. With HIIT, it is generally not possible to maintain nasal breathing- unless you have high BOLT score and good nasal airway. As a recreational athlete, you should do all physical exercises with mouth closed. Nose breathing activates the diaphragm. It is fundamental for the biomechanics of breathing. Nasal breathing during sport makes you breathe slower and take in less air. This creates an increase in blood carbon dioxide, which in turn means better oxygenation of the working muscles, including the respiratory muscles. Competitive athletes will need to use nose and mouth breathing at different times during training and competition. During her warm up, nasal breathing combined with breath-holding exercises can be beneficial.

[@landlordninja]

Great video. What is the breathing technique at the end to get ride of excess CO2? Also are the five strong breath holds to medium desire for air?

[@OxygenAdvantage]

Hi Matthew. Exhale normally, then continue to exhale to get rid of as much air from the lungs. Patrick

[@landlordninja]

@@OxygenAdvantage Thank you.

[@nadernayo]

Makes a lot of sense.. Will try it..

[@itsme_sauravraj]

what breath hold there are two inhale breath hold or exhale breath hold, thank you

[@benmolendijk6490]

nice video

[@ShaolinRopeDart]

Great vid!

[@A-RJ]

How long should we hold our breath for?

[@phongle1867]

Hi Patrick, so the protocol is doing 5 breath holds, followed by a fast inhale fast exhale pattern to get rid of C02, then the athlete is ready to compete. Is it correct?

[@Freddie1M]

What is the point of a temporary improvement of quality red blood cells? Surely this is useless for endurance type athletes?

[@keithwilliams5547]

My wife has hemachromatosis, which is an excess of iron storage in the body. It is managed by regular blood donations. It is monitored by testing hematocrit levels. If she was to do this type of breathing an hour before giving blood do you think her donation would be higher in hematocrit thus reducing her iron load more per donation?

[@OxygenAdvantage]

Hi Keith. I suggest that your wife does not practice breath holding. She could practise gentle slow, reduced volume breathing through her nose. This wouldn’t affect her blood.

[@keithwilliams5547]

Oxygen Advantage thank you

[@Crazy81113]

Hi, and if i do your exercise for advanced simulation of altitude is good?

[@alexbk44]

Seems like you’ve described the Wim Hof breathing? Do you have a video on advantages of doing the WH breathing? Thank you

[@OxygenAdvantage]

Hi Alex. Yes, a video is available from this page: oxygenadvantage.com/wim-hof/

[@vanam1815]

Hi Patrick, thanks for all the content over the years! My question is, should I mainly work on slowing my exhale through the nose as much as possible sometimes lasting longer then 30 seconds, which causes my stomach area to crunch in and contort then when I feel like I can’t exhale anymore, take in a small amount of air through nose and continue exhaling even though stomach area is still crunched in? Is the process learning eventually not to crunch the stomach area in and keep it relaxed as I allow all air to exhale? The key being always exhaling slowly as long as possible? Thanks and hope to see you on Joe Rogan podcast one day!

[@OxygenAdvantage]

Hi. If those exercises don't cause you stress, then it is fine. When doing reduced breathing exercises, e aim for air hunger which is tolerable. If breathing muscles contract due to air hunger, then air hunger is too strong. It is gentle slow breathing to achieve a tolerable air hunger. Regards. Patrick

[@emilienbialecki448]

Thank you so much for the content Patrick! How long are you meant to hold you breath each time?

[@johnnochard4974]

Watch one of Patrick's videos on bolt score, Then you'll know how long you hold your breath on exhalation.

[@CheloScotti]

what`s happends if i do slow breathing and breath holds all day long? i like it so much :)

[@Hithere783]

Thanks for the content! How long before competition would you recommend doing this breath hold warm up ? Do the effects of the spleen provocation last for some time? Regards Tom

[@nathanielbrill1523]

He said depending on the paper you read it could last 10 to 60 minutes, so at least 10, but results are unclear.

[@ankja2007]

How to hold? Inhale & hold or exhale & hold?

[@mimiteas]

Exhale & hold. He explains in this video kzbin.info/www/bejne/bYDUZoebf8yaZ80

[@grahammckinney5705]

Would this explain why i do this my body temperature rises? Better circulation. I normally have cold hands, but since doing this they aren't as cold. I no longer need to wear gloves.

[@OxygenAdvantage]

yes, slow reduced volume breathing improves blood flow to the hands.

[@sirwalksoftly]

What is the second part of breathing that releases some CO2 after the power breath holds?

[@Crazy81113]

I mean in Warmup for raise hemoglobin

[@highlanderthegreat]

how long before the race should you do this?? 15 min 30min??? and how long should you do this before you start your warm up..does this apply to swimming and biking as well??? how do you do this for swimming.. in my mind there is no way you can just breath through your nose in swim practice or yes run practice.. when you are doin repeat 400 or 800 meters at a set time therre is no way to just breath through your nose.. or can you????

[@shawdean1784]

After you do your 5 strong breath you mention a exercise to offset your carbon dioxide. What protocol do you use? hypoxic breathing?

[@ajaykhajuria1927]

Amazing, if it works tomorrow in my half marathon race. Hats off Sir.

[@GesundeGewohnheitenTV]

Did it work??

[@whatsup1777]

What is th technique to get rid of co2 after the 5 breath holds , thanks I have been nose breathing for 1 year My performance is now very good I can leave my friend way behind cycling and i am the heavy guy in the gang (200lbs 5'6")

[@OxygenAdvantage]

normal inhalation followed by complete and full exhalation. Followed by normal inhalation. Repeat three or four times to reduce acidity following breath holds.

[@lizaltman1200]

given the temp nature of this , this wouldnt be relevant to a long trek, say to EBC?

[@mikemaldonado9960]

Hi Patrick, whenever i tape my mouth at night, the next day i wake up very dizzy. Should i stop doing this?

[@OxygenAdvantage]

Yes, you shouldn't wake up feeling dizzy. Please stop taping. I don't know what is causing this. You would need an ENT to examine your airway. Or you are simply hyperventilating while breathing through the nose.

[@mikemaldonado9960]

@@OxygenAdvantage got it, thanks..

[@hansgruber7829]

Hello Patrick, what Do you think of hypnobirthing?

[@OxygenAdvantage]

I dont know enough about it. If it relaxes the mother to give birth easier, it can only be a good thing. You will have to do some research on it. Sorry. Patrick

[@hansgruber7829]

@@OxygenAdvantage thank you for your answer. Already did :-) My wife gave the First birth with it in a relaxed painfree way. Second home birth will be soon. Was only wondering about "deep breath"" etc. Have a nice day.

[@garytango]

👍

[@damon123jones]

we would like to see a treadmill demo from an Elite runner of cyclist for breathing Technic

[@nikitaw1982]

sounds a good theory the spleen emptying. i'd like to see some sort of proof. i do breath holds for free diving 8x 3 minute holds is the goal, the first 2 are always super difficult, then the rest are manageable. the spleen emptying seems a simple reason.

[@dirkverlinden2516]

👌🏼🤚🏼🗝

[@callmecrash]

What if I don’t have a spleen:,(

[@PassionateSpirit88]

Is it kind of like taking EPO?

[@OxygenAdvantage]

Yes, some studies show that breath holding increases EPO

[@PassionateSpirit88]

@@OxygenAdvantage I guess it's good to do as a warmup before exercise or competition?

[@OxygenAdvantage]

@@PassionateSpirit88 Yes, slow breathing followed by five strong breath hodls is very effectuve during warm up. Patrick

[@shori1256]

@@OxygenAdvantage are the warm up breath holds on exhaling empty lungs or breath holding after an inhale

[@needsvardhamma4501]

Unqn

[@ritazita1111]

The background music is annoying and distracting, so I couldn't continue to watch.

[@FuturesTraderMorales]

U ruined this video at the end lol what are the breathing methods ri get rid of the extra CO2? I've tried to warn breath holds to warm up with. Its good stuff. I'll do some belly breathing a five breathe hold next time for warm up and cool down

[@mojo5093]

"I've tried to warn breath holds" huh? tried to what? warn? doesn't make sense

[@otterpupp]

"Exhale normally, then continue to exhale to get rid of as much air from the lungs. Patrick"