Welcome to this weeks episode where we bring you another hot topic in health and fitness. 

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This week are following on from our last episode where we discussed the huge benefits of nasal, diaphragmatic breathing. We mentioned benefits to blood pressure, heart rate, stress, mood and sleep, a pretty convincing list. This week we flip from health to exercise and fitness performance and how nasal breathing may be your hidden secret to unlocking performance you may have missed. Part of this discussion was how physiology underpins the value of nasal breathing, specifically how it helps us use oxygen more efficiently. The real game changer is the effect of Nitric Oxide on the blood vessels and lungs that is absent in mouth breathing.

Heart rate zones explained:

https://www.polar.com/blog/running-heart-rate-zones-basics/

The Wim Hof method 

https://www.wimhofmethod.com/breathing-exercises 

Navy Seal Box breathing 

https://shruggedcollective.com/breathing-meditation-techniquewod/ 

Buteyko breathing 

https://www.healthline.com/health/asthma/buteyko-breathing-technique#benefits 

Some of the topics we mention today are related to emotional control and stress, as well as some pain control. 

Below are two science research articles that show some evidence to support this Emotive state and diaphragmatic breathing https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4778783/ Breathing and pain https://pubmed.ncbi.nlm.nih.gov/28240995/ Stress and cortisol https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2094294/ Mouth taping and sleep https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9498537/ 

Links to books mentioned James Nestor, Breath 

https://www.amazon.co.uk/Breath-New-Science-Lost-Art/dp/0735213615 

Patrick Mckeown, Oxygen Advantage 

https://www.amazon.co.uk/Oxygen-Advantage-Scientifically-Breathing-Revolutionise/dp/B08GGBMLKC/ref=tmm_aud_swatch_0?_encoding=UTF8&qid=1674676634&sr=1-1 

Links to previous episodes 

Episode 31: Healthy breathing https://podcasts.apple.com/us/podcast/podcast-episode-31-healthy-breathing/id1610345713?i=1000597584102