#17: Martin & Artur – How to breathe for optimal energy and performance
Jan 15, 2019
Listen to it on your favorite podcast provider:
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:
Links to people mentioned:
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/
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