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O X Y G E N

T H E. O X Y G E N. A D V A N T A G E. BY PATRICK MCKEOWN. ADDRESSING DYSFUNCTIONAL BREATHING IN ATHLETES AND SIMULATING HIGH ALTITUDE TRAINING TO IMPROVE AEROBIC AND ANAEROBIC PERFORMANCE. SUMMARY.

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  1. T H E O X Y G E N A D V A N T A G E BY PATRICK MCKEOWN ADDRESSING DYSFUNCTIONAL BREATHING IN ATHLETES AND SIMULATING HIGH ALTITUDE TRAINING TO IMPROVE AEROBIC AND ANAEROBIC PERFORMANCE

  2. SUMMARY • Breathing efficiency and physical fitness are both independent and complementary; while physical fitness does not always translate into breathing efficiency, there is no doubt that breathing efficiency is the gateway to attaining physical fitness.

  3. HOW SHOULD WE BREATHE? • Breathing is light, quiet, effortless, soft, through the nose, diaphragmatic, rhythmic and gently paused on the exhale. • This is how human beings breathed until the comforts of modern life changed everything, including our breathing.

  4. How to Measure Breathlessness

  5. HOW SHOULD WE BREATHE? • “Generally speaking, there are three levels of breathing. The first one is to breathe SOFTLY, so that a person standing next to you does not hear you breathing. The second level is to breathe softly so that YOU do not hear yourself breathing. And the third level is to breathe softly so that you do not FEEL yourself breathing.” Chris Pei: Beginners guide to Qi Gong

  6. HOW SHOULD WE BREATHE? • 4 -6 liters of air per minute during rest McArdle William, Katch Frank L, Katch Victor L. Pulmonary structure and function. In: (eds.) Exercise Physiology: Nutrition, Energy, and Human Performance . 1st ed. United States: Lippincott Williams & Wilkins; Seventh, North American Edition edition ; (November 13, 2009). p263

  7. HOW SHOULD WE BREATHE- YOGA? • Professional Hatha yogi breathing just one gentle breath per minute for the duration of one hour. MiyamuraM, Nishimura K, Ishida K, Katayama K, Shimaoka M, Hiruta S. Is man able to breathe once a minute for an hour? the effect of yoga respiration on blood gases. Japanese Journal Physiology.2002 Jun;(52(3)):313-6

  8. HOW SHOULD WE BREATHE? • During strenuous physical exercise, the consumption of oxygen increases, leading to a slightly reduced concentration of O2 in the blood. At the same time, increased muscle activity and metabolic rate produces more carbon dioxide, causing an increased concentration of CO2 in the blood.

  9. HOW SHOULD WE BREATHE? • The sensitivity of your receptors to carbon dioxide and oxygen will have implications for the way your body copes with physical exercise.

  10. HOW SHOULD WE BREATHE? When your breathing receptors have a strong response to carbon dioxide and reduced pressure of oxygen in the blood, your breathing will be intense and heavy.

  11. HOW SHOULD WE BREATHE? • One difference between endurance athletes and non-athletes is decreased ventilatory responsiveness to hypoxia (low oxygen) and hypercapnia (higher carbon dioxide). Scoggin CH, Doekel RD, Kryger MH, Zwillich CW, Weil JV. Familial aspects of decreased hypoxic drive in endurance athletes. Journal Applied Physiology1978;(Mar;44(3)):464-8

  12. HOW SHOULD WE BREATHE? • The lighter breathing of the athlete group may explain the link between “low ventilatorychemosensitivity and outstanding endurance athletic performance.” See: Martin BJ, Sparks KE, Zwillich CW, Weil JV. Low exercise ventilation in endurance athletes. Med Sci Sports.1979;(Summer;11(2):):181-5

  13. Effect onVO2 max

  14. EFFECT ON VO2 MAX • The maximum capacity of your body to transport and utilise oxygen in one minute during maximal exercise.

  15. EFFECT ON VO2 MAX • The athletes’ response to increased carbon dioxide was 47% of that recorded by the non-athlete controls. Athletic ability to perform during lower oxygen pressure and higher carbon dioxide pressure, corresponded to maximal oxygen uptake or VO2 max. Byrne-Quinn E, Weil JV, Sodal IE, Filley GF, Grover RF. Ventilatory control in the athlete. J Appl Physiol.1971 ;(Jan;30(1):91-8

  16. EFFECT ON VO2 MAX • CO2 responsiveness was found to correlate negatively with maximum oxygen uptake in four out of the five trained subjects. MiyamuraM, Hiruta S, Sakurai S, Ishida K, Saito M. Effects of prolonged physical training on ventilatory response to hypercapnia. Tohoku J Exp Med.1988;(Dec;156 Suppl:):125-35

  17. Effect on Running Economy

  18. EFFECT ON RUNNING ECONOMY • The amount of energy or oxygen consumed while running at a speed that is less than maximum pace. Typically, the less energy required to run at a given pace, the better – if your body is able to use oxygen efficiently, it is indicative of a high running economy.

  19. EFFECT ON RUNNING ECONOMY • Eighteen swimmers comprising of ten men and eight women who were assigned to two groups. The first group was required to take only two breaths per length and the second group seven breaths. See: Lavin, K. M.; Guenette, J. A.; Smoliga, J. M.; Zavorsky, G. S. Controlled-frequency breath swimming improves swimming performance and running economy. Scandinavian Journal of Medicine & Science in Sports 2013 Oct 24

  20. EFFECT ON RUNNING ECONOMY • Interestingly, the researchers found that running economy improved by 6% in the group that performed reduced breathing during swimming. Lavin, K. M.; Guenette, J. A.; Smoliga, J. M.; Zavorsky, G. S. Controlled-frequency breath swimming improves swimming performance and running economy. Scandinavian Journal of Medicine & Science in Sports

  21. How to Measure BreathlessnessDemonstration

  22. HOW TO MEASURE BREATHLESSNESS • Breath holding as one of the most powerful methods to induce the sensation of breathlessness, and that the breath hold test ‘gives us much information on the onset and endurance of dyspnea. Nishino T. Pathophysiology of dyspnea evaluated by breath-holding test: studies of furosemide treatment. Respiratory Physiology Neurobiology.2009 May 30;(167(1)):20-5

  23. HOW TO MEASURE BREATHLESSNESS • Holding of the breath until the first definite desire to breathe is not influenced by training effect or behavioural characteristics, it can be deduced to be a more objective measurement of breathlessness. Nishino T. Pathophysiology of dyspnea evaluated by breath-holding test: studies of furosemide treatment. Respiratory Physiology Neurobiology.2009 May 30;(167(1)):20-5

  24. How to Measure Breathlessness

  25. HOW TO MEASURE BREATHLESSNESS • The researchers found a significant correlation between breath hold time and VO2 (oxygen uptake). BarnaiM, Laki I, Gyurkovits K, Angyan L, Horvath G. Relationship between breath-hold time and physical performance in patients with cystic fibrosis. European Journal Applied Physiology.2005 Oct;(95(2-3)):172-8

  26. HOW TO MEASURE BREATHLESSNESS • “If a person breath holds after a normal exhalation, it takes approximately 40 seconds before the urge to breathe increases enough to initiate inspiration.” McArdleW, Katch F, Katch V. Exercise Physiology: Nutrition, Energy, and Human Performance. 1st ed. North American Edition. Lippincott Williams & Wilkins; Seventh, (p289) (November 13, 2009)

  27. Oral Breathing in Children

  28. ORAL BREATHING IN CHILDREN • Study to evaluate exercise tolerance, respiratory muscle strength and body posture in mouth-breathing versus nasal-breathing children. Of the 107 children studied, 45 were mouth breathers and 62 were nasal breathers. OkuroRT, Morcillo AM, Sakano E, Schivinski CI, Ribeiro MÂ, Ribeiro JD. Exercise capacity, respiratory mechanics and posture in mouth breathers. Braz J Otorhinolaryngol.2011;(Sep-Oct;77(5):656-62

  29. ORAL BREATHING IN CHILDREN • ‘mouth breathing children had cervical spine postural changes and decreased respiratory muscle strength compared with nasal breathing’. OkuroRT, Morcillo AM, Sakano E, Schivinski CI, Ribeiro MÂ, Ribeiro JD. Exercise capacity, respiratory mechanics and posture in mouth breathers. Braz J Otorhinolaryngol.2011;(Sep-Oct;77(5):656-62

  30. DIAPHRAGM WORKOUT • 'there is strong evidence that the diaphragm and other respiratory muscles may become exhausted during both short term, high intensity exercise (Bye et al) and more prolonged exercise such as marathon running (Loke et al)

  31. DIAPHRAGM WORKOUT • The Oxygen Advantage program involves special breath hold exercises until a medium-to-strong need for air mobilizes the diaphragm, providing it with a workout and helping to strengthen it.

  32. Simulate High Altitude TrainingDemonstrationWalking

  33. SIMULATE HIGH ALTITUDE TRAINING • Blood is made up of three parts: oxygen-carrying red cells, white blood cells and plasma. • Hemoglobin is a protein found within the red cells.

  34. SIMULATE HIGH ALTITUDE TRAINING • Hematocrit refers to the percentage of red blood cells in the blood. Under normal conditions, hematocrit will relate closely to the concentration of hemoglobin in the blood. Hematocrit is usually found to be 40.7- 55% for males and 36.1- 44.3% for females.

  35. SIMULATE HIGH ALTITUDE TRAINING • Performance improves with an increase in hemoglobin and hematocrit, which increases oxygen carrying capacity of the blood thus improving aerobic ability. J Appl Physiol. 1972 Aug;33(2):175-80. Response to exercise after blood loss and reinfusion. Ekblom B, Goldbarg AN, Gullbring B.

  36. SIMULATE HIGH ALTITUDE TRAINING • For hundreds of thousands of years, breath holding was extensively practised by our ancestors for the purposes of foraging for food, -might have been responsible for a number of unique human features.

  37. SIMULATE HIGH ALTITUDE TRAINING • For most people, after a week or so of practice, a drop of oxygen saturation below 90% can be observed – a level that is comparative to the effects of living at an altitude of 3,000-4,000 metres.

  38. THE SPLEEN • The Spleen acts as a blood bank by absorbing excess volume and releasing stores during increased oxygen demands or decreased oxygen availability. IsbisterJP. Physiology and pathophysiology of blood volume regulation. Transfus Sci.1997;(Sep;18(3):):409-423

  39. APNEIC SPLEEN CONTRACTION • Five maximum breath holds with their face immersed in cold water, and each breath hold was separated by a two-minute rest- Spleen size decreased by 20%. DarijaBaković, Zoran Valic, DavorEterović, Ivica Vuković, Ante Obad, Ivana Marinović-Terzić, ZeljkoDujić. Spleen volume and blood flow response to repeated breath-hold apneas. Journal of Applied Physiology.2003;(vol. 95 no. 4):1460-1466

  40. APNEIC SPLEEN CONTRACTION • Researchers concluded that the "results show rapid, probably active contraction of the spleen in response to breath hold in humans.” DarijaBaković, Zoran Valic, DavorEterović, Ivica Vuković, Ante Obad, Ivana Marinović-Terzić, ZeljkoDujić. Spleen volume and blood flow response to repeated breath-hold apneas. Journal of Applied Physiology.2003;(vol. 95 no. 4):1460-1466

  41. APNEIC SPLEEN CONTRACTION • Results showed a 6.4% increase in hematocrit (Hct) and a 3.3% increase in hemoglobin concentration (Hb) following five breath holds. SchagatayE, Andersson JP, Hallén M, Pålsson B.. Selected contribution: role of spleen emptying in prolonging apneas in humans. Journal of Applied Physiology.2001;(Apr;90(4)):1623-9

  42. APNEIC SPLEEN CONTRACTION • Significant splenic contraction has been found to take place with even very short breath holds of 30 seconds • However, the strongest contractions of the spleen are shown following maximum breath holds Kurt Espersen, Hans Frandsen, TorbenLorentzen, Inge-Lis Kanstrup,Niels J. Christensen. The human spleen as an erythrocyte reservoir in diving-related interventions . Journal of Applied Physiology.2002;(May;92(5)):2071-9

  43. APNEIC SPLEEN CONTRACTION • After the three breath holds, the increase in Hb in the hypercapnic (higher carbon dioxide) trial was 9.1% greater than in the normal carbon dioxide trial (normocapnic) and 71.1% greater than in the lower carbon dioxide trial (hypocapnic) Richardson, Matt X. Hematological changes arising from spleen contraction during apnea and altitude in humans. Doctoral dissertation.2008;(978-91-86073-03-9)

  44. APNEIC SPLEEN CONTRACTION • Richardson concluded that "an increased capnic stimulus during breath hold may elicit a stronger spleen response and subsequent Hb increase than breath hold preceded by hyperventilation.” Richardson, Matt X. Hematological changes arising from spleen contraction during apnea and altitude in humans. Doctoral dissertation.2008;(978-91-86073-03-9)

  45. OXYGEN CARRYING CAPACITY • EPO is a hormone which is secreted by the kidney in response to chronic hypoxia. EPO stimulates the maturation of red blood cells in the bone marrow, increasing oxygen delivery to muscles thereby enhancing sports performance. M J Joyner. o2max, blood doping, and erythropoietin . British Journal Sports Medicine. 2003;(37):190-191

  46. BREATH HOLDING INCREASES EPO • Results showed that EPO concentration increased by 24%, which peaked at three hours after the final breath hold and returned to baseline two hours later. (Three sets of five maximum duration breath holds, with each set separated by ten minutes of rest.) de Bruijn R, Richardson M, Schagatay E. Increased erythropoietin concentration after repeated apneas in humans. Eur J ApplPhysiol 2008;102:609–13. Epub 2007 Dec 19.

  47. BREATH HOLDING INCREASES EPO • Results showed a 20% increase to EPO in patients with severe obstructive sleep apnea, which decreased following CPAP. WinnickiM, Shamsuzzaman A, Lanfranchi P, Accurso V, Olson E, Davison D, Somers VK. Erythropoietin and obstructive sleep apnea. Am J Hypertens.2004 ;(Sep;17(9):783-6

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