Name: Playbook - Sauna Papi - 7 Minute Pre-run Warm Up - Nasal Breathing & CO2 Tolerance
Uploaded: 2023-02-11T20:45:28.913Z
Duration: 7 min
Description: 7 Minute Pre-run Warm Up - Nasal Breathing & CO2 Tolerance

Teodora

Here are two nasal breathing exercises to do before a long endurance run to build your nasal breathing capacity and help get your pulmonary system firing before your muscular system gets firing on your endurance bout.  

Exercise 1 is nostril pulling to open nasal air ways 

Exercise 2 is a light jog with nasal breathing and exhales longer than inhales.  Your inhale will gradually get shorter through the breath cycles and exhale will stay the same.  It is all based off the number of paces (or steps) while jogging.

Nostril Opening Breath: 
- Lightly gripping each side of nostrils 
- 3 Sec in and 3 sec out 
- repeating for 10 - 20 breaths
- increase time for inhale and exhale as you develop air ways

Nostril Pulling (Nasal Airway Development)

Nasal breathing run warm up to delay lactic acid build up

Here we are doing a very slow run or jog all nasal breathing. We are letting our paces or steps govern the cadence of our breathing where the exhale will be the same duration, always longer than inhale, and your paces on inhale will increase each breath

Example of the breathing : 
- Breath 1 - inhale 7 paces exhale 7 paces 
- Breath 2 - inhale 6 paces exhale 7 paces
- Breath 3 - inhale 5 paces exhale 7 paces 
- Breath 4  - inhale 4 paces exhale 7 paces 
- Breath 5 - inhale 3 paces exhale 7 paces 
- Breath 6 - inhale 2 paces exhale 7 paces 
- Breath 7  - inhale 1 paces exhale 7 paces 

**REPEAT FOR 5 MIN

Benefits: 
- build up tolerance to CO2 so O2 is delivered more efficiently 
- warm breathing muscles and system before muscular system

Pre-Endurance - Nasal Breathing + Run Warm Up

7 Minute Pre-run Warm Up - Nasal Breathing & CO2 Tolerance

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Love the workout. Great burner for the legs and core. Breathing focus as always helps stay present.

7 Minute Pre-run Warm Up - Nasal Breathing & CO2 Tolerance

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