Breathholds and Health
How long can you hold your breath? 30 seconds? 2 mins? How about 4 mins? Mastering the breath is something we should all strive for as this ancient practice has been used for centuries to improve health and performance. It involves voluntarily holding your breath for a period of time, which can help increase lung capacity, improve oxygen efficiency, and enhance mental clarity and focus. Breathholding is a great way to incorporate eustress into your life. On the plane? Knock out a minute. Waiting in line at the DMV? Go for a minute thirty. Here’s why.
Benefits
Improved oxygen efficiency: When we hold our breath, our body conserves oxygen by reducing blood flow to non-essential organs and tissues. This helps improve oxygen efficiency and can have a range of health benefits, including improved endurance and reduced fatigue.
Increased lung capacity: Breathholding can also help increase lung capacity by training the diaphragm and other respiratory muscles to work more efficiently. This can improve breathing mechanics and help reduce the risk of respiratory conditions such as asthma and COPD (Chronic obstructive pulmonary disease).
Enhanced mental clarity and focus: Breathholding has been shown to improve mental clarity and focus by stimulating the sympathetic nervous system, which helps increase alertness and concentration.
Reduced stress and anxiety: Breathholding can also help reduce stress and anxiety by activating the parasympathetic nervous system, which helps promote relaxation and calmness.
So how can you incorporate breathholding into your routine?
Start slowly: If you're new to breathholding, start with short intervals of 10-15 seconds and gradually work your way up to longer intervals. As your lungs expand, your body relaxes, and you learn the proper mechanics of breath, you’ll start to see an increase in your holds.
Always breathe safely: Make sure to always breathe safely and never hold your breath to the point of discomfort or lightheadedness. If you have any respiratory or cardiovascular conditions, talk to your doctor before starting any breathholding exercises.
Use a coach or guide: Working with a coach or guide can help you learn proper breathholding techniques and ensure that you are breathing safely. Nolan Kim, Co-founder of Trybe Summits is a great breathwork coach with over 4 certifications!
Use resources: There are many resources available to help you learn more about breathholding, including books, online courses, and instructional videos. Some great resources to check out include The Oxygen Advantage by Patrick McKeown, Breatheology by Stig Severinsen, and the Wim Hof Method.
How are you going to incorporate breathholds or breathwork into your life?
Join our Trybe
