#017: Hold Your Breath

Show Notes

Sayings about breathing…
• Give me some breathing room.
• Let’s clear the air.
• I gotta get this thing off my chest.
• He got the wind knocked out of him.
• She got winded.
• You got your second wind.
• Give me a second to catch my breath.

Breathing is the most fundamental movement because you are always doing it.”

You’ll live…
…3 Weeks without food.
…3 Days without water.
…3 Minutes without air.

Holding Your Breath in CrossFit (aka. Apnea)

If you constantly are doing things that challenge your breath, you become more efficient for everything you do while breathing: everything.”

Read: How I Learned to Hold My Breath for 5 Minutes in 30 Days

Breath Hold Scenarios in Fitness

Rotational & Linear Midline Forces: When you need to be rigid and express high stability 

1) Bracing during heavy lifts (prevent rounding)

2) Bracing to generate strong rotational forces (Sprinting, Assault Bike Sprints, Swinging a Sledge)

3) Bracing to maintain a high-support position during a pivot-point (bottom of a squat, dip to drive of a jerk, arch of a muscle-up, the actual “Touch” of a TnG Snatch, Clean or DL, etc.)

Managing Apnea Scenarios in Workouts

There are a couple of goals here…

1. Improve Strength: If you are stronger → the weights for workouts feels lighter → you don’t need to brace as hard → you hold your breath less.
2. Improve Aerobic Power: At a given pace you will accumulate less fatigue → when the demands of a workout require you to hold your breath → it is more sustainable → you won’t feel the need to stop and catch your breath.
3. Improve Your Composure During Suffocation: Regardless of how strong and fit you are, you also need to get better at dealing with the feeling of suffocation you get during exercise.

Poised During Suffocation 

The goal is…
• Maximizing your fitness potential through Apnea Protocols
• Controlling our perception of you not being able to breathe.

Disclaimer: Do not hold your breath while driving, if you’re pregnant, in a pool, holding a child, etc.

3 Layers: Low to High Arousal

For any of these protocols, 1-2 Sessions per week as a supplement to your current fitness programming would be a great starting place.

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Layer 1: Low Arousal Environments (silent, seated or lying)

L1: Sample #1
E4M x 4 Sets
-Breath Hold to RPE 7
I did this as a warm-up element the other day and got 1:48, 2:10, 2:33, 3:00.

L1: Sample #2
5 Sets, Rest 2:00 between
-Breath Pause to RPE 7 (directly into) Breath Hold until RPE 9

L1: Sample #3
Cadence 2
Every 30s: 6-6-12-6 (or) EMOM: 12-12-24-12

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Layer 2: Moderate Arousal Environments (different environments, easy aerobic work)

L2: Sample #1
Walk the Dog, Nasal Breathing Only
-On the Minute: 15s Breath Hold

L2: Sample #2
Breath Hold to High Effort in Each of the Following Positions
2 Rounds
–Bottom of Air Squat
–Hanging From Pull-Up Bar
–Plank Hold
–Good Morning Hold with Empty Barbell
*Rest 1:30 between each*

L2: Sample #3
5 Rounds
-Max Effort Breath Pause (Pause = On the Exhale)
(directly into)
-1k Row at 5k TT Pace +5-8s
-1:00 Rest, Breathe Easy

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Layer 3: High Arousal Environments (Exercise)

L3: Sample #1
For Time: 800m Run
*you can only run while holding your breath & each time you stop you have to do 5 burpees*

L3: Sample #2
ZOAR CO2 Tolerance Test
For Time: 1.5-Mile Assault Bike
*you can only touch the pedals while holding your breath*

My time 4:47
*If anyone can beat me on that, tag me @zoarfitness or @ben.wise and I’ll send you a free shirt*

L3: Sample #3
EMOM: 3 Back Squats @82% [See Demo of my 15th Round]
*Until failure, major deviation in form or 15 Rounds

L3: Sample #4
Every 2 Minutes x 5 Sets
-Max Double Unders during Breath Hold
*Continuous Single Unders During Rest*

Resources on Breath Work

Breath Work for the Sport of Fitness (eBook)

Nasal Breathing [The Fitness Movement #004]

Breathe & Move: The Dual Role of Respiratory Musculature

Should I Nasal Breathing During High-Intensity Exercise?

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