I Tried Andrew Huberman's No.1 Running Tip
ฝัง
- เผยแพร่เมื่อ 6 ต.ค. 2024
- Andrew Huberman shared a tip to help you control your heart rate while running. If you're working on low heart rate training, like I am, you'll want to see the results from when I tried to use his breathing technique while running.
Thanks to @COROSGlobal for sponsoring this video. Here's a link to the watch I'm using: www.coros.com/...
WATCH THE ORIGINAL INTERVIEW: • How to breathe while r...
🔴 WATCH NEXT
➜ The Secret to Running with a LOW HEART RATE (Not What You Think!):
• The Secret to Running ...
➜ Secret to Running Faster with a Low Heart Rate:
• RUNNING FASTER - Secre...
---------
🔴 SUBSCRIBE & RUN STRONGER: www.youtube.co...
---------
INSTAGRAM: / jamesmgdunne
Music by Epidemic Sound: www.epidemicso...
---------
ABOUT ME: I'm James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.
WEBSITE: www.kinetic-re...
DISCLAIMER: Some of the links included in the description above are affiliate links. If you purchase a product with the links that I provide I may receive a commission. There is no additional charge to you, and is an easy way for you to support the channel. Thank you!
#Running #JamesDunne #trainwithCOROS
As mentioned - this is a completely new format for the channel. I'd love to get some feedback!
Andrew Huberman recommended 2 breaths in and 1 breath out as an improvement on normal breathing because it promotes more oxygen entering the blood supply. However you compared his recomendation to to your 3 stride breaths in and breath out, which has the same effect of more oxygen entering the blood supply. So ofcourse you didn't see any difference. If you compared Huberman's 2 breaths in and 1 breath out to normal breathing, you would have seen the difference he expplained!
This new format is, for me, a welcome change. It's nice to see how a non-elite runner having some oh so common weight control challenges continues to be motivated and strives to improve, sharing real life experience. For a few months now, I had gotten into the habit of either skipping your videos or just watching a few seconds before concluding that you were just recycling some older material with very little original thought and no connection to real life. The title of this video indicated to me that it was likely some new content and I decided to watch it; I am glad I did. My guess is that you saw little change from trying to adopt Huberman's suggestion since you have already a habit to use some well-defined breathing pattern while you run.
I like the change, while the ‚comments over stock footage‘ style videos had still plenty of good info I very much prefer you actually doing things and seeing you. I follow various running related TH-camrs and I find the content more relatable if you see their personal struggles that impact me as well and I draw motivation and inspiration from how they deal with it. So don’t worry too much about your appearance, lack of fitness (compared to your PBs) or whatever else. It might be just what a part of your audience is dealing with at the same time. So a video how to get back to some running consistency and how to balance family life with running might be more relevant for them than how to get sub 3 hrs for the next marathon.
James, you look fine as an athlete and a person! I enjoy all your videos and have been encouraged and educated all along! I breath as often as I can thru my nose during inhale, out thru the mouth. Winter in Canada is coming, that is a whole new chapter. Thanks for this James Dunne.
Yeah, it's more relatable. Now what we need is a comeback journey with a goal race! I would find that engaging. Thanks for the great free content you provide., some of your strength and rehab content has been great for me.
WHAT HELPED ME:
Just focus on BELLY-BREATHING
not CHEST,
3:3 Rhythm 2:2 , 2:1 ETC WHATEVER FEELS BEST.
I'm so sad that you're still beating yourself up about losing fitness as a new dad! My husband and I both gained like 20 or 30 pounds during the first year of our daughter's life, and we're both back to great shape now (she's 6 and little brother is 4). There's LOTS of time later for fitness, and so little time for babies. Enjoy this precious time!!!!
Running stroller .worked for me. And passed it on to other running families 🍺
Yep. No need to beat yourself up!
One thing to watch for when using rhythmic breathing is to make sure you’re using an odd number of steps, like 2 steps inhale and 3 steps exhale (5 steps total). That way you’re alternating the foot that lands on the last exhale, which is weaker than your other steps in the pattern. Failure to do this could result in muscular imbalance, which can lead to injury. To make the breathing pattern second nature while running, I would count steps out loud on exhales and then take a partial inhale for each inhale step.
Breathing on the same step causes muscle imbalance? Where did you hear that from?
This worked for me... I always used to get a bad right ankle, but switched to 3/2 breathing and it made the world of difference
Yeaaahhhh. Do you have a study that measures this imbalance? This sounds like some pseudo-science
@@conradbrown2152 like for strength training, we always exhale on hardest part. By applying the same logic, having the same type of breathing sequence should do something there as well. But it's unheard of.
@@conradbrown2152When you exhale, your core structure crumples. This is a pretty standard working assumption (eg Rippetoe) and can be directly observed in your actual body.
Looking forward to your follow up video. The new format works well and I think seeing you strive to achieve your goals is something most of us can relate to.
James, your videos work for me regardless of format! You're always informative.
As a fellow asthmatic (moderately-to-severely affected), I really struggle running in the humid English conditions. I'd love it if you could make a video on that aspect, like what works and doesn't work for you, any special training you might do etc.
As for Huberman's breathing suggestion...I doubt I could do it comfortably given the asthma, and I'm not entirely sure humans in general could maintain such a breathing pattern without constant conscious effort given we're not designed to breathe that way naturally. For me it's one of those "hey, it's cool that we can do odd things and get unusual results" situations, but practicality is a different beast altogether. And sometimes academics will do all kinds of weird studies to justify their employment, as often publishing papers is a job criteria. That said, I'd be interested to see what you may find out with your own implementation down the line as something useful may come of it for sure, you never know 👍🏻
As a yoga practitioner- I can confirm that like most things it takes practice to adjust one’s breathing. So practice off the treadmill and it will become second nature. That is when the true benefits arise. I experiment with various breath work and can guarantee you the physiological benefits are there.
I appreciate the honesty and the transparency of your struggles and goals. You got a new suscriber. Good luck on your journey and thank you for helping with mine! 👍
I love this format, great video. Keep it up 👍
I actually like the “new format”. The old where you would tell us stories while watching stock footage of beautiful models running kind of got stale. I’d also like to see you get more active in training for races etc. Thanks for the content!
Thanks! That means a lot. Oh believe me, it got stale here too. Looking forward to putting myself out there more and sharing honestly with the running community we have here on YT.
@@JamesDunne I wasn't even phased by the stock footage I guess! not until reading a few comments did I understand the new format. I liked both, but I think there is more interest using original visuals.
I breathe in for two strides and out for four, which is what I think the prof actually meant. It works for me.
I'll work on this. I've recently determined low HR training just isn't working for me. I like the concept, but in like 2 years, I've not been able to see any improvement.
(I started to, but then I blew out my plantar facia. I lost everything 😞)
*UPDATE* well, I was wrong! I entered my times on to an older excel sheet I used before getting injured and I'm so shocked to see I'm quite near to where I was pre-injury in my times and HR per lap! I felt I was not making any improvement at all! glad to see I regained some of what I lost!!!!
Zone 2 or low hr training is very sneaky. You think it doesn't work but it suprisingly work great and softer on the body. I love it. I follow 80% of my runs at zone 2 training and about 20% of my runs are tempo, sprints or threshold. I have seen progress. I also do weightlifting 3 times a week and I ajust the intensity of my workout to be in that zone 2 Hear rate range so I get a bonus there too. Good luck on your journey!
PF injury sucks. Hope you're over it. I still get flare ups 8 years later.
Without going into detail, I've read/ watched content by Mr Huberman and he is like a lot of social influencers on TH-cam. He might have all the qualifications in the world but the proof of the pudding is in the eating. And to me, he is just a quack.
This comment aged pretty well. Scott Carney has since published quite a number of videos delving into his world.
Agree, he is a charlatan
I use the 2 breathes in 1 breath out technique but only when I'm pushing hard like a 5k or 1k intervals, I don't think it lowers my heart rate but it definitely helps get more oxygen in at V02 max efforts. At zone 2, I usually just breath through just the nose without thinking about it.
I'd love to get better at nasal breathing. When I went to the doc to speak about snoring, almost the first thing he said to me was "I'm not surprised with such wonky nostrils". Unexpected, hilarious, and explains why I struggle with nasal breathing, I suppose!
Same here! 2 breathes in and 1 breath out works for me on those very hard efforts.
I works..., if you are not physically active.
If running the oxygen-debt is the factor that regulates and matters most.
Otherwise you would faint, mid-run.
If the amount of oxygen delivered should remain constant and the hart rate slow down, the volume of the heart = the volume of blood moved, would have to change.
Yes, the heart can actually change volume, but only to a certain extend.
I find very deep breathing (through the abdomen) helps bring HR down. However, I figured it's also important to focus on running form first. Going slower destroys my form. So if I overshoot my HR2 max by a few beats, that's fine for now. I'll keep trying to stay in Zone 2 as long as possible on my long runs, but if the last part ends up in low Zone 3 that's fine.
I like seeing you run rather than watching stock footage, you must spend hours thinking up names for the runners!
Yep. Dave, Sarah, Pete. Takes some real creative juice that! Seriously though - I'm glad you like the new format. I prefer it! Thanks for the support :)
@@JamesDunne I much prefer this format, and agree that footage of you running is better than the stock footage.
I have done 2 inhales - 2 exhales since I was starting running in 1997. When I need more breath, I increase it to 3-3. All sync with your strike rhythm and I can control the depth of my inhale depending on the pace (low pace does not need much oxygen, so 2 inhales are shallow and vice verse).
I appreciate your honesty James. You're doing good work.
Being a parent is alot of work bro. Don't be too hard on yourself. Enjoy the little one. These moments go QUICK 👍🏼👍🏼
The technique you recommend works! I ran with my Dad before I was 10 and he taught me the same. I'm 54 now..........tried an tested ;-) Great content and format James.
Growing up as a competitive swimmer, breath work was always a focus. I haven't swam consistently for over 17 years, but during any cardio I still habitually breathe like I'm swimming, and it makes a huge difference. My preferred cardio these days is HIIT training on a stationary bike, and no matter how hard I push, my heart rate stays relatively low, and my breathing is slow and controlled. I also practice combat sports, and I find I am able to continue at a moderate pace as long as I need to, or at least until my arms/legs give out. Breath is never the limiting factor, and I attribute that to learning to breathe properly for swimming.
I didn't do this exact breathing technique, but I did try a slow inhale and slower exhale, and I dropped my heart rate from 149 to 141 pretty consistently. Later in the run, I'd drop from 149 to 145, then 151 to 147. But it was every single time I did the breathing technique.
love all your videos including this one. we all love seeing all runners. from sub 20min 5km to 30 min 5km. makes us happy
This was an interesting experiment James - but please, no apologies needed! You share so much valuable content which I’m sure has helped so many people with their running. We are also all on our own running journeys remember - with the inevitable ebbs and flows of fitness that come with that. Keep on doing what you do and I look forward to the next step of yours! 🙂
00:00 🏃♂️ Running on treadmills can be challenging, especially for those focusing on low heart rate training.
00:42 💓 Breathing technique plays a crucial role in controlling heart rate during a run.
01:22 🧪 The video creator conducts a DIY experiment to test the effectiveness of the breathing technique.
04:58 📊 Data analysis shows subtle differences in heart rate between normal breathing and using Huberman's technique.
08:23 🌬️ Further experiments with different breathing techniques are planned to explore their impact on heart rate control.
It was awesome to watch you run as you discussed breathing. Not sure how you see yourself but you look comfortable/relaxed to me! Been running for 21 months now and don’t often pay too much attention to my own breathing but in my current training I’m focussed on maintaining proper running form. Completed a marathon, then two half marathons in the last month with PBs aged 31, but now with that in the past it feels like starting a new journey!
Interesting video and the format is fine. It's good to see you running. I want to share my breathing technique which comes from Budd Coates - Running on Air. Basically, his system is odd number breathing so that you don't exhale landing on the same foot/side with each breath. For base training I breath in for 3 steps, out for 2. It takes a little practice, but I like the balanced control. Regarding longer exhales, I'm reading: Breath by James Nestor. He supports a longer exhale. It's an interesting read that I would recommend.
I think this is an amazing tip, I instinctively do this at threshold and 5k pace and think this could be key to not getting stitches or other kinda of abdominal pain
Hello James, just this week, I started a trial of breathing through the nose only after watching a demonstration on “another channel”. I have only been at it a week on the treadmill. It has been challenging so far but I did see a change in my slow running low heart rate control. I’ve been doing 90 second run 1%/ 45 second 3% walk intervals to maintain strict zone 2 pace. The breathing in and out is only through the nose and is maintained 85% of the time. I vary between a 3 in and 4 out and 2 in and 3 out respiration pattern. I do this for 30 and 60 minute runs. The only thing I’ve noticed so far is that when my form is relaxed and upright with that string through my head, my chest open and with a slight forward lean, I maintain. When my form either tightens up or gets sloppy with a rounded closed chest, the heart rate definitely creeps up. So it seems to be also controlled a great deal by running form. I’ll be trying it out this morning on an outside run as the weather has improved out here in Colorado Springs. I’ll be running a relatively flat course of 3 miles at 6100 feet elevation. I’m 63 yo, 6’2” and 218 pounds this AM. I usually compete in Sprint Triathlons so I do a lot of biking and swimming as well as weight lifting twice a week. I have a fairly flexible schedule as I run my own medical practice.
I see a healthcare professional who’s walking the walk. Also, I think it was Dr.Peter Attia who I recently saw quote wind resistance treadmill equivalence study results and he said that if you’re above a 10 minute mile, 1% incline is the right correction and if you’re slower, the incline need only be .5%.
This is a fantastic video, thank you! James,you are too critical of yourself! You are wonderful!
Good Work, Buddy! I, for one, like the new format! All about the story 😊
On his own channel, Huberman has said that this breathing technique is not advanced for the intervals - but that it can be used in between/after.
I'm getting a ~8-10 bpm drop using a really long exhale with holding my breath after the inhale, but can't manage to keep the breathing rythm for more than a couple of minutes. It was an accidental discovery. Haven't tried the double-inhale -> single exhale pattern yet. I just breathe in focusing on the diaphragm, I keep the air in for 3-4 strides, then slowly breathe out for more strides than I breathed in. Being an easy effort, I get no issue with changing the breathing pattern.
Really useful content, and a much more relatable format. Thank you.
You're a father now, James. That's a much higher calling than being a content creator or even a physiotherapist, and it has to come first - sometimes even at the expense of your own health and fitness. I barely ran at all in the 18 months after my twins were born. Sometimes just getting out of the house was an achievement!
Don't compare yourself to yourself when you were in 3h26 marathon condition - life was different back then. You'll get back there, and better, but there are more important things to focus on right now. Try not to body shame yourself either. You'll never get a true reflection of yourself in a mirror, and those that love you see more than just your outline. There are enough people in this world who will try to put others down, you don't need to do it to yourself. You're a work in progress, as are we all.
Fantastic idea for a video, and your findings might not be surprising because you only did one run.
Suggestion:
-Doing the exact same test, running 5x a week for 4 weeks.
-Alternate between starting with the huberman breathing pattern, and your normal pattern.
I believe it takes time for the body to get used with the way you breath, and also the fatigue of body and mind could already make a difference in the result.
0:52 "Exhales longer or more intense." That reminds me of jody calls in the army. It makes exhalation longer and more intense, gives you a rhythm to fall into, and makes running easier.
I tried this many times and found it didn’t drop my heart rate just made me out of breath
Really like this format.
I have actually been using the Huberman breathing technique for years without ever knowing about Huberman. I just developed it naturally as someone who has run and raced for 45 years. I use it when doing quality sessions if I feel I need it and in races when I can feel my HR and breathing getting too labored. It works for me. Otherwise, although I do breathing exercises when I am not running, when I run easy or moderate, I don't pay attention to my breathing. I just let it develop organically.
It would need to be proven that lowering your HR in this manner is as effective as simply reducing your pace.
I would suggest that the benefit of z2 training is from controlling your pace, and isn't tied to a specific HR range.
Being an asthmatic, breathing is something I study a lot. I've found that when my HR creeps, my core is usually tight, and I'm breathing into my upper chest. I concentrate on breathing down into my lower belly for a few breaths, and my HR drops a few beats. I guess I'm just holding too much tension to get full, deep breaths.
I enjoyed the new format, and would be really interested to see your follow up test, as I have not managed to see any affect on my heart rate from trying the breathing you suggested in the previous video (but I maybe didn’t persevere enough to truly gain the effect)
I don’t buy the constant forced breathing thing. What I find is that the brain will modulate your breathing as load and stress perceptions are received. IME if you find your HR increasing, slow down a bit, shake off the stress (think nice thoughts), take a couple of deep breaths and then get on track. Usually my breathing changes when I hit a small hill or my music changes to a faster beat! It’s more to do with the inner voice that needs to be quietened.
Anecdotally, I notice that if I concentrate on breathing very deeply, my heart rate will drop. For example, my heart rate will drop from 145 bpm down to about 140 bpm. But, as soon as I stop breathing like that it will go back up. Honestly, it's difficult to concentrate on breathing like that the entire time.
I have been trying to run with nose breathing entirely lately and its been great. With staggered inhales almost matching a Native American music beat.
Heart rate is inversely proportional to blood pressure during exercise. Lower your hr, you'll raise the BP. It's still the same workload on the body.
You can take short breaths every step but not when you are touching the ground but when your body is ascending from there previous ground touch. This way it's easier for the diafragm muscle to work. You can also expire on short bursts on touching down for the same reason. Your energy will be conserved. Gravity is helping the lungs to breath out without tool much control from the muscles. Just my observations.😊
what are your breathing pattern videos ? i'm super intrigued, thanks
looking forward to the next, cheers !
I really liked the format and the idea of creating a 'fairly fair' test to check these theories out.
It's a bit of a coincidence that I've seen this today as I've been thinking about it lately myself (as you're about to see :D).
While running, at least, I expect the heart is beating faster for a reason, to get oxygen to muscles and carbon dioxide (and other waste products) away. So, I'd hypothesise that the most efficient breathing technique would be the most effective at reducing hear rate. If anything else worked, I expect you'd have to compensate in some other way (slow down / move less).
I expect one long deep breath rather than two shorter breaths to be more effective as it's more efficient.
I believe I've had some success by taking deeper breaths in and out as I run. Everytime you change from breathing in to breathing out, you stop breathing (like a car changing from moving forward to reversing). So, if you can reduce the number of times you do this per full breath, I think you'll be more efficient.
If you were ever to take this further, It'd be intersting to know what works best in terms of the amount of time a breath is held, but we could get really deep into this rabbit hole!
Keep up the great work. If anything, you looked like a focussed runner so defintely don't be too hard on yourself. You'll soon be back to where you was before (particularly if you're doing 5km a day!).
Through the years I found out that few long exhales (2-3) help me stabilize my hr when it's ramping up. In between high intensity reps I do something similar, but I also force myself to breath through the nose (with which exhaling takes longer). My impression is that, more than on the physiological level, this technic sooth the stress response our body/mind experience when we increase the intensity.
What is happening during the two inhales, are you holding your breath? It wasn’t clear to me in the video, sorry. How long between two in breaths, then?
I’ve often exhaled forcefully to improve my perceived effort. This, I think, is more to do with resetting my composure if sensing over stressed during a run. I did hear holding the breath works too, but not during in breaths, rather between inhale and exhale, for about four steps. In other words, inhale over four steps, hold for four steps, out for four steps. Four feels natural for me, others will be different, no doubt.
Techniques from the oxygen advantage method are very useful for low hr training
It’s interesting I saw this because just today I was on the exercise bike trying to maintain a zone 2-ish heart rate. When it started to go into zone 3, I tried a long exhale and when I did it really worked to bring it down 3-4 bpm. I know HR isn’t the best zone 2 metric but I am just getting started
Great video, honesty and topic. This is roughly the same breathing technique Obree recommends in his book (and he experimented a lot to optimise it) so it’s been around for a long time. I’ve tried different breathing techniques too. Bottom line is I also didn’t see a difference in Z2 but in Z4-5 I did see a significant difference. I think that’s due to the relative contributions of the sympathetic and parasympathetic systems, where there is more to gain by controlling breathing in z4-5. It is also consistent with VT1 and VT2 (ventilary thresholds) where at VT2 you start to lose control of your breathing, which seems to compound the impact on HR from higher oxygen take-up. Basically you are trying to keep breathing under control, and get rid of the CO2 fast enough. In Z2 I find my HR is lower at lower cycling cadences (optimal around 65-70 RPM) which I think may also be related to breathing patterns as much as neuromuscular effects. In Z2 I try to relax as much as possible and keep my mind focused on positive thoughts. I get a lowering of up to 3-4bpm doing that. Not massive but significant when (in cycling terms) that could equate to an extra 10-15 watts.
Don’t be to hard on yourself James. You look great!
I've used this technique for some time now. My experience is that it works very well... for about half a minute or a bit more. Then my body adapts and the heart rate jumps back right up.
PS: I actually used your technique, not Huberman's (whom you quoted describing his technique in two contradictory ways; he must have misspoken in one of these...)
I'm really puzzled and I need help guys ! I'm 39 and I do low heart training at 140 bpm average for one year now and my best pace ever is 8:41 per KM which is shocking for me when I see that people are able to do 6 per KM and still bellow 150 bpm for me if I do that pace my average bpm would never be below 160. What is wrong with me 😢
Do it more.
Everyone has different heart rates, don’t get discouraged. Run at a pace you could hold a conversation for most of your training. You will get faster over time no need to compare yourself to anyone else. We are all individuals 😊
It’s probably because you are doing everything at one pace so you aren’t forcing your body to go through adaptation, doing everything in zone 2 will help with endurance but it’s not really going to improve Vo2 max and your hearts ability to be more efficient, the old adage is you have to run slow to run fast, but you also have to run fast to tax the heart to make it more efficient at pumping oxygenated red blood cells around the body, which in turn will lower your heart rate and slower paces because it’ll need to work less hard to provide the body with same amount of oxygen. So try getting out and doing some zone 4-5 workouts once a week.
Maf method
I keep hearing about zone 2 running. That's 121 max. To hit 10 min/mi, i have to get into full 140s zone 4. I'm still able to hold a conversation.
I really like this video as it is testing the technique. It doesnt look like a massive game changer to me. However, if there is a subtle advantage, I am not sure one trial can ever answer a question like this. You ran initially for 9 minutes then after a break ran another 9 minutes with breathing hack. Maybe you would get a different result if you ran the first set with the breathing hack and the second set without . Your point about fixing the pace is good. If you want to answer the question super scientifically you would do the trial several times and compare with several times 2x9 minutes no breathing hack. But that would be a ridiculous amount of work for you, so I would not recommend that. Also you might check what variation is caused by the heart rate measurement itself. Maybe using 2x chest straps on the same run and checking the output
Hi James, great thought-provoking video, I like that you're also experimenting with these things 😉The way I always thought about bringing HR down with long exhales has something to do with meditation practice; if one's brain has gotten used to breathwork-meditation, than it sort of "knows" that a long exhale means safety, thus HR can go lower... I know it's somewhat abstract from running, but I keep seeing some (maybe temporary, though) changes through running, too.
The other thing that made me think was the idea of cardiac drift... I feel that the long exhales and controlled breathing can help only so far, but if cardiac drift kicks in, I feel, I cannot do an awful lot. What's your take on this?
You look great man, we are our hardest critics
What works pretty good is deep diaphragmatic Breathing. You will get the best Result when you decouple the Breathing from your steps. Just let it flow and try to hold it after exhale and just start the inhale when your body tells you to do so. im lowering my HR by 5-10 beats with it easy. It feels as my Chest isnt "inflating" at all during this when running slow.
Fast pumping Chest Breathing in turn, is an easy way to bring your HR up.
I'm sure Huberman is smart, however I think some of his comments/suggestions are a bit sensational, and lack context. They for sure bring him more clicks.
To see that level of HR change, just from a breathing pattern modification may be possible after many months of practice, or if you are lucky enough to have the physiology that really responds to this exact kind of change. I think that everyone will response differently to different modifications, and you just have to experiment to find what works best for you.
Hi James. Far prefer this format rather than the use of stock US footage to illustrate techniques/approaches. You helped motivate me when I began really getting into running. The narration over footage format just simply isn’t as engaging for me. I far prefer to see and hear you. Thanks for all that you do.
Hi thanks for the video. While running to me 3 to 4 strider per inhalation versus 2 to 3 strides per inhale would make a diffirence for me. On the contrary I would inhale hard versus exhaling slowly to lower my blood pressure when the doctor is measuring bloodpressure.
People overcomplicate this stuff so much. There is no hack. If you want to be a cut above the rest in the endurance sport world. You need to be doing at least 15 to 25 hours a week of low heart rate work. That's the secret. Literally just a lot of volume. Then when races start to happen you throw in some intensity work. Simple but extremely difficult.
I always find breathing in in 2steps but the breathing out in one powerful breath. Really pushing the air out your lungs. Thats when I see my heart rate drop very quickly
I inhail through my nose while exhailing through my mouth at the same time. This way I was able to half my heart rate or double my performance, depends on how you look at it.
i found out that when the hr starts going up i inhale and exhale at full lungs volume in and out and i hold for a few seconds before i breathe in again. that always drops my hr by a few beats
lol I hear you mate, when I see myself running on the treadmill or play tennis, I am like geez is that what I look like to other people. I have seen this double in double out or double in long out advice before but that was at high/maximal effort, anecdotally I felt it worked
Tried various breathing methods but none worked 100%. What I do notice is that when my mind spaced out or got distracted with the surroundings, my hr did slide a bit. Hmm..read a manga called Marathon Man...maybe it's similar to the alpha waves of the brain during Zen meditation.
No worries James, it took me 6 years after my child was born to get back to shape. I struggled a lot, so parenthood does affect us.
Thanks for sharing that. I guess we all have different experiences of it. I for one never understood before having our little one, how parents, especially fathers, could just "let themselves go" like that. I was quite judgemental about it to be honest. Now I 100% get it 🤣 I know that lots of people probably think how I used to... and unless you've been there done that, I guess it's understandable. But I'm really happy to have found a bunch of Dads recently who have navigated the same physical challenges! Work in progress!!
@@JamesDunne yep, same here. for me, the saving grace was Garmin and Daily suggestions. That did the trick.
For me I do some kind of deep breathing, that maybe puts more emphasis on the exhale (not sure) when I want to lower my heart rate. If I'm just sitting on the couch it can almost lowere my HR by 5-10 bpm. I'm not really sure exctly how much it lowers my HR while running (probably around 5 bpm I think). It's not a breathing pattern I much enjoy using, so I pretty much only use it when I'm actively trying to lower my pulse, like the resting periods of interval sessions (and the rare occasion when I have done a MAF-test).
I'm not sure I understood exactly how that "2 breaths in and 1 breath out" technique is done. Are you breathing in 2 times in a row before breathing out? Like 2 half breaths in (without breathing out in between)? Maybe I missed the description, but it sounds very weird to me.
Calming yourself using breathing is nothing new. Take a deep breath in hold for a second, relax and let it out , empty.. breath in deep using a little force, the hold is important, on the exhale relax it out, a little push at the end to empty. You can try sitting on the couch 😃
I switched my running to this breathing technique 3 paces in, 4 paces out, with relaxing in mind.
I think it's just another way to force you to concentrate on slowing down your breathing, and running. The exact breathing pattern isn't crucial as long as it's helping to run easy. Do it enough and results follow - but it's not magic.
That was interesting to hear and see...so a great video. And please, no apologies needed. Life happens and therefore things happen tu us that derail earlier progress or levels. Something I've been wondering though. Breathing techniques are more or less always used in meditation to calm a person down, which would include lowering the heart rate, right? Couldn't that mean that if you do focus on breathing and try to consciously elongate your breathing cycle, you automatically lower you heart rate, unless you increase your effort at the same time?
If I had even half your level fitness, I'd be elated. Age 60 and having another go at running after a very long break... not even sure it's possible. Running is a whole lot more demanding than walking and cycling.
I don't really see what this keep HR *artificially* down is all about. HR is what it needs to be. Get your muscular endurance and metabolism right and the HR will go down. HR is not a goal its a measure. I do a lot of endurance Z2 but HR varies from day to day. I look at breathing and RPE. Temperature, sleep, hydration, mental stress, coffee etc all influence HR and its drift on any given day next to intensity.
funny, I really enjoy low HR training on a treadmill
I can sure see the benefits when it comes to locking in a consistent pace. My brain just can't deal with the same view for too long!
Nasal breathing will reduce HR more than this
I only go as fast as I can nose breath
My wife and I are 49. Weight creeps up so easily im wondering 'do we have to eat like blue tits now?' Whyowhy
You tested once....? For one run?
I tend to be very wary of anything he says. It’s mostly fueled by marketing and income.
I watched Huberman's video where he "double breathed" in through his nose and a strong exhalation from his mouth. I was unable to notice the strides, but it appears to be 2-3 steps inhalation and 2-3 steps exhalation. It does not appear that you followed his protocols closely enough, so I think that your test is somewhat bogus.
man in zone 2 you are not supposed to breath like that you should be able to talk pretty easily... in other words your pace in zone 2 should be lower....
I'm very new to 'running' as I have realised at the young age of 54 that I need to work at keeping fit. But everything I read/heard about zone 2 backs up what you say. Based on conversational running with ability to nasal breathe I have not yet managed to run in zone 2 - I can walk at about 8 min km pace. As soon as I run I'm up into zone 3 and quite quickly zone 4. I realise that this is largely due to my lack of fitness but I am judging my zone 2 on the 'conversational test' rather than heart rate readings. As a new starter I'm trying to build an aerobic base So I hope my understanding of zone 2 is right.
This is not a "hack." I love your channel, please don't start with that entirely misused word.
Fair. Just a title - hopefully the “real” nature of the content makes up for it!
@@JamesDunne Also, I had edited my original comment but you were too quick to reply lol. I think this new format works well for this type of video (i.e. the indoor/ controlled testing) but the older format was good for demonstrations and observations. And indeed it did make up for it, great information! I had been curious about the double inhale technique, thank you!
Yeah, huberman gets winded getting off the couch. I would not listen to him for health advice lol.
TREADMILLS SUCK