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Breath Work Protocols

This document outlines breathing techniques and protocols for athletes to use before and after training to aid in recovery and performance. The pre-training techniques are breath of fire, maximal expansion breathing, and maximal breath holds. The post-training techniques include the art of breath sequence, boxed breathing, Mackenzie step up breathing, Wim Hof breathing, and a step up protocol. The goal is to increase breath hold times and improve oxygen intake and recovery.

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hmimez
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722 views

Breath Work Protocols

This document outlines breathing techniques and protocols for athletes to use before and after training to aid in recovery and performance. The pre-training techniques are breath of fire, maximal expansion breathing, and maximal breath holds. The post-training techniques include the art of breath sequence, boxed breathing, Mackenzie step up breathing, Wim Hof breathing, and a step up protocol. The goal is to increase breath hold times and improve oxygen intake and recovery.

Uploaded by

hmimez
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Breathing Techniques and Protocols for

Recovery / Athletic Performance


These protocols are designed to help the athlete achieve increased performance and overall
recovery from a training session. These techniques are derived from Oxygen Advantage and
the Art of Breath.

Pre- Training:
1) Breath of Fire
Inhale 1 second
Exhale 1 second
Duration - 1-2 minutes long
Type - Rapid breathing

2) Maximal Expansion Breathing


Inhale 4 seconds
Hold 2 seconds
Exhale 6 seconds
Duration 2 min Supine
Type - Strong Exhale through pierced lips

3) Maximal Breath Holds


Inhale normal
Exhale normal
Hold (as long as possible)
Walk in paces for 5 total reps repeat 2x
Post- Training:
1) Art of Breath (AOB)
Sequence #1
Inhale 7 seconds
Hold 2 seconds
Exhale 7 seconds
Duration 5 times then on to next sequence

Sequence #2
Inhale 6 seconds
Hold 6 seconds
Exhale 12 seconds
Hold 6 seconds
Duration 5 times

2) Boxed Breathing
Inhale 5 seconds
Hold 5 seconds
Exhale 5 seconds
Duration 5-10 minutes

3) Mackenzie Step Up
Inhale 5 seconds
Hold 5 seconds
Exhale 5 seconds
Hold 5 seconds
Duration repeat 5 times proceed to next sequence

Wim Hof / Super Ventilation Breathing 1 Round


20 full inhalations with relaxed exhalations - only allowing ½ of exhalation out with each breath
cycle
*Nasal - only breathing

Inhale 6 seconds
Hold 6 seconds
Exhale 6 seconds
Hold 6 seconds
Duration repeat 5 times proceed to next sequence

Wim Hof / Super Ventilation Breathing 1 Round


20 full inhalations with relaxed exhalations - only allowing ½ of exhalation out with each breath
cycle *Nasal - only breathing
Inhale 7 seconds
Hold 7 seconds
Exhale 7 seconds
Duration repeat 5 times then protocol is complete

Goal for the step up protocol is to keep stepping up the cadence duration until the athlete can
no longer achieve the target goal for each phase of the breath cycle.

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