Master Practitioner 



9S:Stamina Daily Respiratory Training,

Intermittent Hypoxia, Intermittent Hyperoxia/Hypoxia

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• Respiration Training Reminders

• Daily Respiratory Warm-Up

• Voluntary Intermittent Hypoxic Training

• Intermittent Alternating Hyperoxia-Hypoxia

Respiration Training Reminders• Mapping

• Neutral

• Position-Specific

• Strength Development

• Optimal Patterns

• Non-Optimal/Alt. Patterns

• Do Not Forget Basic RMT!

Conclusion

High-intensity home-based respiratory muscle training was effective in increasing strength and endurance of the respiratory muscles and reducing dyspnea for people with respiratory muscle weakness post-stroke, and the magnitude of the effect was higher, than that previously reported in studies, which applied standard protocols.

Daily Breathing Warmup• Sensory Warmup

• Diaphragm Stretch #1

• Inhalation Mapping

• Resisted Breathing

• Bands

• Weights

• Exhalation Mapping

• Resisted Exhales

• Relaxator

• Expand-A-Lung

• Diaphragm Stretch #2

• 3 Levels Breathing

• Upper

• Middle

• Lower

• Air Hunger

• Breath Holding

Awareness Drill Series 2 – Muscles of Inspiration1. Diaphragm – Has two distinct inspiratory mechanisms.

a. Central tendon is pulled toward the pelvis, making the abdomen bulge as diaphragm descends into abdominal cavity.

b. If central tendon is immobilized or abdomen contracted, the diaphragm will lift and separate the lower contour of the ribs.

2. Pectoralis Minor – Pulls ribs 3-5 up and forward3. Pectoralis Major – Pulls ribs 6-8 up and out4. Serratus Anterior – Pulls ribs 7-10 up and out5. Levatores Costarum – Pull ribs up and back6. Serratus Posterior Superior – Pulls ribs 1-4 up and back7. Sternocleidomastoid – Pulls sternum up and forward8. Scalenes – Pull ribs 2-3 laterally9. External Intercostals – Elevate ribs 2-12 during forced inhalation

Awareness Drill Series 3 – Muscles of Expiration

1. Rectus Abdominis – Pulls sternum down, raises the pubic bone2. Transversus Abdominis – Forms much of abdominal cylinder. Narrows the

cylinder when contracted3. Internal Oblique – Lowers lower ribs during exhalation, reduces size of

cylinder4. External Oblique - Lowers lower ribs during exhalation, reduces size of

cylinder5. Transversus Thoracic – Lowers costal cartilages and moves them posterior6. Quadratus Lumborum – Lowers 12th rib during exhalation7. Serratus Posterior Inferior – Lowers ribs 9-12 during exhalation8. Internal Intercostals – Depress ribs 2-12

Daily Breathing Warmup• Sensory Warmup

• Diaphragm Stretch #1

• Inhalation Mapping

• Resisted Inhalation

• Bands

• Weights

• Exhalation Mapping

• Resisted Exhalation

• Relaxator

• Expand-A-Lung

• Diaphragm Stretch #2

• 3 Levels Breathing

• Upper

• Middle

• Lower

• Air Hunger

• Breath Holding

•Think in Sets of 3-5 •Front of Body •Back of Body

•30 Seconds to 1 Minute

Intermittent Hypoxia - What Is It?• Periodic Respiration Of

Air With Less Than 20.9% O2 Interspersed With Normoxic Breathing

• Usually Performed in Normobaric Conditions

• Can Be Passive or Active

Intermittent Hypoxia - Why Do It?

Intermittent Hypoxia For Diabetes

Training and Sleeping in Normobaric Hypoxia

VHL

• IHT in Highly Trained Athletes

• Prep for Hypoxic Conditions

• Better Improvements In Submaximal Exercise Performance

• IHT in Highly Trained Athletes

• Improvements in Respiratory Metabolic & Acid-Base Response of Capillary Blood

• Increased Power Output and Better Times For Elite Swimmers Post-Hypoxic Training

Intermittent Hypoxia - Training Types• Live High Train Low

• Best Results - Live at 2100-2500m & Train at 1250m

• Can Increase Speed, Endurance, Strength And Recovery At Sea Level With Benefits Last 2-3 Weeks.

• Live High Train High

• Does Not Appear to Benefit Sea Level Performance Because of Decreased Training Intensity at Altitude

• Repeated Sprints in Hypoxia Using Equipment

• Use Short Sprints (30 Seconds) in Hypoxia with Short Recovery (120 Seconds)

• Significantly Improves Repeated Sprint Endurance (44% Improvements Seen)

• Increased Compensatory Vasodilation and Faster Regeneration of Phosphocreatine

• Artificial Altitude Training System

• Exercising While Using Roughly 15% O2 (Normal 20.9%)

• Simulates High Intensity Training At Lower Velocities

• Hypoventilation Training

• Exercise Using Breath Holding at Low Lung Volumes

• Hypoxico Altitude Training System

• Hypoxic Training Only

• Altitude Range 0-21,000 feet

• $3865

Do It Yourself Intermittent Hypoxic Training: Hypoventilation Training At Low Lung Volume

• Training method that uses periodic periods of exercise with reduced breathing frequency and/or depth interspersed with periods of normal breathing.

• Accomplished using short breath holds

• Works much better when performed at low lung volume.

• When performed correctly it decreases O2 concentrations and increases CO2 concentrations throughout the body.

• Hypoxia and Hypercapnia increase lactic acid and hydrogen ion production - provoking acidosis.

• Increases are seen in HR, Cardiac Output, Stroke Volume & Cardiac Sympathetic Modulation - Land Sports. No significant cardiac changes noted in swimming.

• After 10-12 training sessions a delay in the onset of acidosis thereby delaying the onset of fatigue driven by peripheral processes.

Hypoventilation Training - Pros & Cons• Delayed Fatigue

• Improvements in Repeated Sprint/Effort Sports

• Stimulate Anaerobic Metabolism Without High Exercise Intensities

• Rehabilitation of Injuries

• De-conditioned

• Physically Challenging

• Can Provoke Headaches If Done Improperly

• Some Studies Show No Significant Benefit for Endurance Sports

Voluntary Hypoventilation at Low Lung Volume

• Basic Procedure

• Inhale (Fast .5 Seconds)

• Normal Exhale (Fast 1 Second to 65-75% of Total Volume)

• Breath Hold (3-5 Seconds)

• 2nd Exhale (Fast .1-.2 Seconds)

• Inhale (Fast .5 Seconds)

The MED

• Intensive Hypoxia Reduced BDNF

• Dosage Matters

Session Frequency, Volume & Training Cycle Length for VHL

• Research indicates that 2 VHL sessions per week is optimal - assuming that these are not the ONLY training sessions being performed.

• If you are training 2x/week then only 1 VHL session should be performed.

• Recommended maximum total weekly VHL volumes:

• Cyclic Sports - 50 Minutes

• Swimming - 45 Minutes

• Combat/Contact Sports - 40 Minutes

• Team/Racket Sports - 25 Minutes

• Training Cycle Length - Current research shows that 10-12 training sessions are required to see performance benefits.

• 2 Sessions/Week - 5-6 Week Training Cycle (Minimum of 4 Weeks)

• 1 Session/Week - 10-12 Week Training Cycle (Minimum of 8 Weeks)

Voluntary Hypoventilation at Low Lung Volume

• Total Training Duration

• Duration of Set

• Recovery Between Sets

• Duration of VHL

• Duration of Normal Breathing

• Exercise Intensity

• Duration of Exhale-Hold

Cyclic Sports Combat/Contact Sports

Team/Racket Sports Swimming

Total Training Time 8-25 Min 5-20 Min 5-12 Min 6-20 Min

Set Duration 4-8 Min 3-6 Min 3-6 Min 6-12 Min

Recovery Between Sets 1-3 Min 1-3 Min 1-3 Min 1-3 Min

Duration of VHL During Sets 15 Sec - 2 Min 15 Sec - 1 Min 15 Sec - 1 Min 15 Sec - 2 Min

Duration of Normal Breathing Periods

10-30 Sec 10-30 Sec 10-30 Sec 10-30 Sec

Exercise Intensity 75-85% Max HR 65-85% Max HR 65-85% Max HR 75-100% Max HR

Duration of Exhale Hold 3-5 Sec 3-5 Sec 3-5 Sec 3-5 Sec

• Intermittent Hyperoxic & Hypoxic Training

• LiveO2 Adaptive Contrast System

• Home System - $4150

Intermittent hypoxia-hyperoxia improves cognitive performance

Intermittent hypoxia-hyperoxia improves cognitive performance and exercise tolerance in the elderly

Do It Yourself Intermittent Hypoxic-Hyperoxic Training: G-Tummo Meditation, Wim Hof Method, Bhastrika Nisshesha Rechaka

• Training method that focuses on hyperventilation (30-50 rapid deep breaths) followed by an exhalation and breath hold for an extended period.

• During the hypoxic stage it is common to see Oxygen Saturation drop to 80%.

• This process is repeated for 3-60 minutes.

Intermittent Hypoxic-Hyperoxic Training Cautions

• Hyperventilation Can Cause:

• Dizziness

• Hallucinations

• Fainting

• Tinnitus

• Asthma

• Throat Dryness/Soreness

• Anxiety

• Pain

Thank You!