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#17: Martin & Artur - How to breathe for optimal energy and performance
Martin Petrus and Artur Paulins are both Wim Hof Method certified instructors and teach different breathwork techniques around Europe. They share some of the latest research and very concrete techniques for breathing optimally whether you're an athlete or looking to improve your energy and health. Shownotes: 0.40: Artur's journey into breathwork 1.03: Martin's journey into breathwork 2.40: Why breathing is important 5.50: Whether you should breathe through your mouth or nose 7.08: How to breathe when doing high-intensity exercise 10.12: Good techniques for breathing 11.20: Diaphragm breathing 13.20: Technique for breathing after an exercise: Legs up against the wall 16.30: Is breathing in slowly and breathe out slowly really such a great technique? 20.40: Tips for holding your breath longer 22.30: Wim Hof breathing 27.05: What to do when you work in an office and hardly move 28.18: Breath light technique 32.02: What to do when breathing through your nose feels hard 34:00 Duct taping your mouth? 36:03: Artur's other routines for being the best version of himself 37.25: Martins other routines for being the best version of himself 38:02: Tips for getting the most benefit out of a sauna 39.30: Cold exposure 44.30: Box breathing Links to selected resources: https://oxygenadvantage.com/ Links to people mentioned: https://www.wimhofmethod.com/ Links to references and studies: Oxygen cost of exercise hyperpnea: implications for performance: https://www.ncbi.nlm.nih.gov/pubmed/1601791 Suffocation and respiratory responses to carbon dioxide and breath holding challenges in individuals with panic disorder: https://psycnet.apa.org/record/2006-03151-011 Transcutaneous carbon dioxide application accelerates muscle injury repair in rat models.: https://www.ncbi.nlm.nih.gov/pubmed/28210805 https://en.wikipedia.org/wiki/Central_governor The effects of nasal breathing on exercise tolerance: http://eprints.uwe.ac.uk/7545/ Nasal nitric oxide in man: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1745376/ Physiology and pathophysiology of blood volume regulation. The Spleen: https://www.ncbi.nlm.nih.gov/pubmed/10175155 Ventilatory control in the athlete: https://www.ncbi.nlm.nih.gov/pubmed/5538798 Effects of prolonged physical training on ventilatory response to hypercapnia: https://www.ncbi.nlm.nih.gov/pubmed/3269045 Spleen volume and blood flow response to repeated breath-hold apneas: https://www.ncbi.nlm.nih.gov/pubmed/12819225 Increased erythropoietin concentration after repeated apneas in humans: https://www.ncbi.nlm.nih.gov/pubmed/18097682 Final recommendations from Martin and Artur: Martin: Do some kind of breathwork. A simple way can be box breathing which is used by navy seals and athletes Artur: Use the Wim Hof breathing followed by a mindfulness and awareness practice Links to Martin and Artur: https://www.instagram.com/martinpetruslondon/ https://www.facebook.com/nicecollectivelondon/ https://www.instagram.com/arturpaulins/ https://www.nicecollective.net/events-1/wim-hof-method-copenhagen-by-artur-paulins?fbclid=IwAR2Crbu_PaMWH8p9ypPj9UpogtS6FwtoLKsu3aRrVAK_JMIvq6Q-I-XCTlc More info at www.growthisland.com