🫁 Breathing 101: Unlocking Fitness Potential from "Breath" by James Nestor

This week, we're delving into a slightly different kind of workout - a breathing workout! We're exploring the major points from the captivating book "Breath: The New Science of a Lost Art" by James Nestor, and applying them to our fitness journey as Masters CrossFit athletes. Trust me, this is going to be a breath of fresh air!

Nestor's insights on breathing go beyond improving our WODs; they can transform our overall wellbeing. As Masters athletes, it's all the more vital that we make every breath count, on and off the CrossFit floor.

Nestor emphasizes that our modern lifestyle has led to shallow, quick, and inefficient breathing. This holds true in our workouts too, where we might forget to breathe properly amidst the intensity. Remember, deep, controlled breaths can enhance your performance and help you with pacing. I always say to myself - “Let your breath determine your pace.”

According to Nestor, breathing through the nose is far superior to mouth breathing. For us, that means focusing on inhaling through the nose during less strenuous exercises, zone 1 & 2 work, and rest periods. This can help maintain our stamina, recover more quickly, and prepare us for the next round of effort.

Nestor points out that a higher tolerance to CO2 in the body can lead to better athletic performance. Practice breath-holding exercises during rest days to improve your CO2 tolerance, which can in turn help improve your performance during those high-intensity WODs. I personally like doing Wim Hoff breath work - see the video below.

Aligning your breath with movement can increase your performance efficiency. In CrossFit, this could mean exhaling as you lift and inhaling as you lower (i.e. Wall balls). This technique not only promotes good form but also can help you maintain a steady rhythm and pace for your movement and your breath during your workouts.

Nestor states that full exhalations are key to better breathing and better health. For us Masters athletes, this means focusing on fully exhaling during our workouts to ensure that we're making space for a fresh, oxygen-rich breath on the next inhale (while discarding as much CO2 as possible).

That's it for this week, Masters! Keep inhaling the inspiration, exhaling the doubt, and embracing the journey. Breathe well, live well, and keep making those gains!

Yours in breath,

Jason

If you're a Masters CrossFit Athlete, this show is specifically for you. This week, we continue our journey through the history of Age Groups at the CrossFit Games, delving deeper into the developments, standout moments, and key changes that have shaped this competitive division over the years.

We also reflect on the recently concluded three weeks of Individual Semifinals. From surprise outcomes to riveting performances, we break down the key highlights and share our thoughts on the stand-out athletes.

Our main focus this week is to answer a burning question: "How do I transition from being a daily CrossFitter to becoming a competitive Masters athlete?" We discuss the necessary mindset shifts, strategies, and training modifications needed to make this transition successfully. We'll also share our personal experiences and lessons learned from our own journeys.

Whether you're an enthusiast looking to level up your game, or a seasoned athlete seeking new insights, this episode is filled with valuable information, motivating stories, and practical advice. Tune in as we celebrate the past, present, and future of Masters athletes in CrossFit. #MastersInMotion #CrossFitGames

Picks of the Week:

Rick: ZeroWater Filter

Jason: Use Photo/Camera instead of video to retain music while recording video

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I appreciate you all!!

Jason