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More Stamina For Life 7 Minutes At A Time! – Episode 332

12 Comments

Better Breathing


Hi everybody, Dr. Cobb of Z-Health.

Today what we’re going to show you is how to use this little device to improve your stamina and endurance in as little as seven minutes a day.

Hi Guys. We have a 9S certification, one of our advanced certifications, where our primary focus is on the elements of building greater stamina and endurance. Now, this is a huge topic, and one of the things that everyone would love to find is a shortcut to better stamina. One of the things that we always focus on at Z-Health is how the brain is responding to things, and if you’ve heard me talk about this before, we say there’s basically 3 things that the nervous system does.

It gets input from the body. The brain interprets that information, decides what to do about it, and then creates an output. Now, why that is super important when it comes to building better endurance, is this thing called the metaboreflex, so let me describe this for you. If I go out and let’s say I’m playing soccer. In the first 20 minutes I’m feeling really good, I’m feeling really awesome, but then I have to make several sprints, one after the other, and I start to feel really fatigued.

Well, one of the things that we’re trying to figure out in the sports world is how do I prevent that fatigue from happening.

As research has grown around this, we’ve discovered and now talk about this thing called the metaboreflex, and here’s how it works. As I’m getting tired, some of the first muscles to fatigue in a human body are the muscles of respiration. Now, if you think about us as primarily being a survival driven organism, anything that compromises breathing is going to be a big threat.

So, if I’m out there running, and my inspiratory muscles, my respiratory muscles, are getting tired, and I cannot support my lungs as much as I need to, because the muscles are too weak, what your brain starts to do is it says, “Hey, you know what? We need to slow you down, number one.” The way that it slows you down is by stealing blood from the extremities that you really need to be doing hard powerful stuff, and shunting that blood to the muscles of respiration. So, that’s the metaboreflex.

Now, why this is so interesting and so important is that for the first time really, people are starting to expand on this idea, and say hey, if we actually strengthen the respiratory musculature, will we potentially improve stamina? There’s been a ton of research around this, and it shows that that’s actually the case.

Now why this is so awesome is that we can approach this, and get a huge benefit in endurance for a very low investment of time.

A lot of the research studies compare the device I’m about to show you, or a device similar to what I’m about to show you, to people doing 90 to 120 minutes of interval work per week, and we see very similar benefits to 7 minutes, versus 90 to 120 minutes. In our effort to always be more efficient, as you know with practitioners, we found that the use of these respiratory muscles devices, is incredibly valuable, and incredibly important.

I’m going to take you through how use a device called an expand-a-lung.

It’s a very simple little device, and so I’m very clear, it does not actually expand your lungs. It doesn’t happen, but what it does do is it provides resistance to breathing in, and also resistance to breathing out.

Now, why that’s important is, again, we’re trying to actually do muscle strengthening exercises. If you’re out there in the big wide world, and you want to get a stronger chest, you go okay, I need to add some resistance. I can do some pushups. I can have my dog sit on me while I do some pushups. I can do a bench press, and if I need to get stronger, what do I do? I put more load. I put more plates on the bar.

Well, consider this a bar, a dumbbell, a barbell, for your breathing musculature. The basic way that this gets used is it just gets put into the mouth. There’s a little valve here where you can increase or decrease the tension. I’m actually going to put it in, and I’m going to do a couple of breaths. It’ll sound strange.

It probably looks awesome on camera, too, but you can hear. There’s resistance, okay, so the way that we have this to be most effective is you do 2 exercise sessions a day, 30 breaths, twice a day. So, you’re talking about 60 breaths, each day, and the main idea here is you want the intensity of the device to be about 50 to 70% of your max effort.

How do you judge that?

It’s really darn simple. By the time you finish 30 breaths with the device, you should be tired. Meaning it should feel like you’ve actually just worked out your respiratory muscles, so if you do this morning and evening; 30 breaths in the morning, 30 breaths in the evening, focusing on a fast hard inhale. We like to tell people, aim for one to 2 seconds to get all your air in. 3 to 4 seconds to get all your air out. Do that twice a day.

In 4 to 6 weeks, you’re going to actually seriously feel a significant difference in your stamina, and endurance, and again, think about that. If you use it, we probably just saved you somewhere around 83 minutes a week to building stamina.

Really, really effective powerful tool.

Give it a try.

If you have any questions, please let us know.

Expand-A-Lung Link https://expand-a-lung.com/shop/

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12 Comments. Leave new

  • Kresten Ravnkaer
    May 20, 2020 10:13 am

    Sounds very effective ! Thank you. But where can you buy the respirations-device? In Denmark ?

    Reply
  • Richard Brandl
    May 20, 2020 3:01 pm

    where do we find one of the breathing devices?

    Reply
  • Brenda M McCaffrey
    May 20, 2020 4:39 pm

    Hi! I’ve been working on breathing recently using air hunger drills, nasal breathing, etc., and I’m seeing that the expand-a-lung is breathing through the mouth. I suppose it make sense to use it as an inspiration training tool, but wouldn’t it be great to get the benefits of nasal breathing along the way? Thoughts?

    Reply
    • Yes, you can do nasal inhalation and resisted exhalation. You can also use an elevation mask to work on resisted inhalation and exhalation through nasal breathing. Hope that helps!

      Reply
  • Joanne Fazzino
    May 20, 2020 5:28 pm

    Do you recommend a particular model for the
    Expand-a-Lung?

    Reply
  • Jonathan Hawkes
    May 23, 2020 4:52 pm

    I’m on day 2 and I have found that I get a sore throat from doing this, it must be getting irritated. Any ideas on how to reduce this? Do less more frequent?

    Reply
    • Yes, maybe do it less intensely more times throughout the day and build up from there.

      Reply
  • Hello, is the point of the quick inhale to work the breathing muscles harder or do you recommend it’s quick for another reason? Thanks!

    Reply
    • Yes, that’s exactly the point. When you’re doing hard inhalations during actual exercise, it’s very quick, so in a sense you’re trying to mirror that. Hope that helps!

      Reply

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