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Category: Performance Breathing™

Discover Endless Health And Performance Benefits Through XPT’s Performance Breathing™, Which Enables You To Tap Into The Immense Capacity Of Your Breath. Developed Over The Years By World Renowned Big Wave Surfer Laird Hamilton, Performance Breathing™ Educates You On Specialized Breathing Methods That Heighten Your Oxygen Levels And Unlock Your Aerobic Capacity To Its Fullest Potential.

Here are some methods from our Daily Training System…

XPT Performance Breathing Techniques | Activate, Perform, Reset

XPT’s Performance Breathing™ includes methods under our system of ‘Activate’ ‘Perform’ and ‘Reset’.

Each method we develop at XPT comes from years of exploration, research, and application. We continue to develop routines not only for ourselves to use in fitness, sport, and daily life but also to share with the world as ‘breathing’ is the essence of life and is our most valuable asset…

Activate = These methods teach the basics of breathing, understand the breath, patterns and to warm up. They stimulate the nervous system.

XPT Box Breathing

XPT PERFORMANCE BREATHING ™

Box Breathing is an Intro Breathing Pattern / Part of the XPT Activate Breathing Series

It uses the 4 Corners of the breath
Inhale
Hold on the Inhale
Exhale
Hold on the Exhale

You can use the 4 corners of the breath to create a different physilological adaptation in your body.

Box Breathing introduces breathing diaphramatic breathing / through your belly (the motor that drives) and nasal breathing (the vessel)

Tempo for Box Breathing is 1:1:1:1 which means it is the same timing for each breath.
In this video they are demonstrating 3 second patterns.

3 seconds inhlae, 3 seconds hold, 3 second exhale, 3 second hold at the bottom.
It’s suggested to repeat this pattern for 10-15 minutes. It should help calm and quiet your mind!

Tip:
Use the lower hand to ensure your lower belly expands, use you upper hand on top and it should not have much movement.

XPT Cadence Breathing

XPT PERFORMANCE BREATHING ™

The XPT Cadence Breathing Pattern introduces the following:

  • The basics of breathing (patterns)
  • Diaphragmatic breathing and nasal breathing (breathing through your belly (the motor that drives) and through your nose, (the vessel)
  • 4 corners of the breath: Inhale, Hold at the top, Exhale, Hold at the bottomUsing the 4 corners of the breath can create a physiological adaptation in your body.

TEMPO:
The tempo for Cadence Breathing is 1:1:2:1 which we double the length of the exhale.
In this video they are demonstrating 3 second patterns.
3 seconds inhlae, 3 seconds hold, 6 second exhale, 3 second hold at the bottom.

PRACTICE:
You can sit upright or lay supine – This gives you the best access to your spine (straight spione)
Nasal Inhale for 3
Hold for 3
Slow Exhale for 6
Hold at the bottom for 3

It’s suggested to repeat this pattern for 10-15 minutes. It should help calm and quiet your mind!

TIP:
Drive the breath with the belly, keep shoulders and chest relaxed, fill the lungs from the bottom to the top, empty the breath out during the 6 second exhale.

Use the lower hand to ensure your lower belly expands, use you upper hand on top and it should not have much movement.

XPT Superventilation Breathing

XPT PERFORMANCE BREATHING ™

Superventilation Breathing is Part of the XPT Activate Breathing Series

RESULTS: It creates a sympathetic nervous system response (fight or flight respons)
Increases alertness, gets things fired up, increases energy
Mood enhancement, euphhoria, Massive release of adrenaline.

Benefits of a hypoxic reponse during holds (low level of oxygen during holds), and hypocapnic low level of c02

PRACTICE:
You can sit upright or lay supine – This gives you the best access to your spine (straight spine)

TEMPO:
The tempo for Superventilation Breathing is 1:1 which is a very fast breathing pace
1-2 breaths per second
Drive breathing through the diaphram

Version 1: Nasal Inhale / Mouth Out Exhale
Big Inhale through the nose, Relax on the exhale through the mouth
30-50 breaths
Slow your tempo if you start to loose your form and start chest breathing

At the end of 50 breaths take a big inhale and a big exhale and hold the exhale in a relaxed state until you feel an air hunger
Go for a max hold / Goal is 90 seconds but varies per person (ability)
When you reach the end of your hold take a quick breath in and then hold for 10 seconds
then repeat the whole pattern but do version 2…

Version 2: Mouth In / Mouth Out

Repeat for another 3-5 rounds.

You might feel light headed, dizziness, this is normal. This is a result of the change of blood gasses in your body.

XPT Post Workout Recovery Breathing

XPT PERFORMANCE BREATHING ™

Use this post recovery workout routine to cool down and get into rest and digest recovery state before you leave the gym or after any stressful situation!

This breathing method is used to take you out of a stressful state.
It’s a down regulator – it will create a parasymathic response.
Most people don’t get into a recovery state right after a workout, they stay in a sympathetic response (high stress).
Use this routine after every workout to help your body recover.

After an Intense Workout / or Situation…
Lay down supine
Put feet up on a wall or box – knees at 90 degree angle
Keep spine flat
Cover your eyes if you can

Nose Breathing Only
Temp: 1:2 | 4 second inhale 8 second exhale

Count this cadence in your head. Do for 3-5 minutes

Tip: Keep a hand on your belly to feel your breaths go in and out.

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