Nose Breathing for Better Running Performance

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Studies 1 & 2

ABSTRACT
Physiologic functioning was compared during conventional athletics and Invincible Athletics – a new exercise program designed to remove stress, rejuvenate the body, and so enliven ones physical and mental potential. Results from three studies are reported: one case study, and two within studies with three and five subjects respectively. The same pattern of results were seen in each study. Heart rates were not consistently different during either workout. However, during Invincible Athletics: (1) breath rates and perceived exertion were consistently and significantly lower; (2) RSA, perceived comfort, and central-parietal EEG alpha coherence were significantly higher; (3) central-parietal EEG alpha power tended to be consistently higher, and (4) endurance was significantly longer. The findings of these three experiments suggest that Invincible Athletics leads to a discrete, repeatable physiologic pattern during exercise that is different than during conventional athletics. RSA decreases with physiologic and mental stress. The observed heightened RSA during Invincible Athletics could infer that the athlete is easily adapting to the demands made upon him. This is supported by subjective reports of greater comfort and less exertion, observed increased endurance, and objective finding of increased alpha coherence and power during the Invincible Athletics protocol.

FINDING

Study 3 – Invincible Athletics Program: Aerobic Exercise and Performance without Strain

ABSTRACT
This study compared physiologic patterns during conventional aerobic exercise to those during Invincible Athletics- a program emphasizing balance and comfort during exercise to increase strength, endurance, and mind-body coordination gradually without the negative effects of the stress/recovery cycle. While heart rates were similar during both workouts, during Invincible Athletics: (1) perceived comfort tended to be higher and perceived exertion tended to be lower; (2) breath rates were significantly lower; (3) respiratory sinus arrhythmia and central-parietal alpha relative power were significantly higher; and (4) endurance was significantly longer. Respiratory sinus arrhythmia decreases with physiologic and mental stress. Heightened respiratory sinus arrhythmia and EEG alpha relative power along with subjective reports of greater comfort, less exertion, and observed increased endurance suggest that during Invincible Athletics athletes may be more easily adapting to the demands made upon them.

International Journal of Neuroscience
1996, Vol. 85, No. 3-4 , Pages 301-308
Frederick Travis, Karen Blasdell, Robert Liptak, Stuart Zisman, Ken Daley, and John Douillard*
Maharishi University of Management
Ayur Ved Clinic*, Lancaster MA
Correspondence: Frederick Travis, Dept of Psychology, Maharishi University of Management, Fairfield, IA, 52557

FINDINGS: http://informahealthcare.com/doi/abs/10.3109/13880209.2010.516754

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The Body, Mind, and Sport book

Body Mind Sport

Body, Mind, and Sport is a best-selling book of health and holistic fitness through Ayurveda. Ayurveda holds three primary keys to prevention of disease — exercise with proper breathing, a proper individualized diet, and a lifestyle in harmony with nature. Body, Mind, and Sport covers each of these and more in easy-to-read detail.

Today, eighty percent of Americans do not exercise regularly, and ten million are exercising less today than just three years ago. Yes, people are very busy, but the real reason for this exercise apathy is that they do not enjoy it — people find time to do the things they enjoy. Dr. Douillard teaches people how to enjoy exercise, probably for the first time ever, as well as reap the most important health benefits not available in other exercise programs.


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Longevity Exercise: Less is More There is no doubt that we have not evolved to thrive on a sedentary lifestyle, but new research is showing us that burning fat with exercise is easier said than done.
 15 Benefits of Nose Breathing Exercise The importance of regular exercise incorporated into a healthy lifestyle and diet cannot be stressed enough in our quest for optimal health and longevity. Stress during exercise causes the production of a stress-fighting hormone called cortisol, along with other hormones that deliver a post-exercise hormonal desire for comfort foods.
Part 1 – Finally, The Research For Nose Breathing Exercise If you are a nose breathing geek like me, or obsessed with the “runner’s high,” “the zone,” or “the flow” state, this newsletter will be a gold mine for you! It will offer some very compelling evidence that we can achieve “the zone,” actually enjoy exercise, and even compete with higher performance and less stress than previously thought.
 Part 2 – Risks of Vigorous Exercise: New Findings As the cultural pendulum keeps swinging further in the direction of extreme activities, it is enlightening to see new research suggesting we may have gone too far! In a new study presented in the cardiovascular medical journal, Heart, researchers found a link between intense exercise and an increased risk of atrial fibrillation (an irregular heartbeat).
 Part 3 – Bliss Out While You Work Out According to Ayurveda, exercise is important, but in the right amounts. If exercise is excessive, it can deplete the body. If there is too little of it, the body can become congested. The right amount is essential for moving prana, the body’s life force, into every cell of the body. The simple and quick way to decipher between balanced exercise and too much is to breathe through the nose. Exercising only to the point where you can still comfortably breathe through the nose has a wealth of benefits. Let me count the ways! But first, let me teach you how to nose breathe during exercise.


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