The REAL Reason You're Out of Breath Running (Not What You Think!)

Summary

The video discusses why some people feel consistently out of breath during workouts, even when they try to slow down. The main culprit is not a lack of oxygen, but low levels of carbon dioxide, which affects the body’s ability to release oxygen from hemoglobin to the muscles. The video explains how breathing patterns, particularly over-breathing, disrupt this process. It introduces a breath hold test to assess CO2 tolerance and suggests nasal breathing as a way to improve performance. The video also shares insights from Patrick McKeown's 'Oxygen Advantage' program to enhance breathing efficiency.

Takeaways

• 🏃 If you're constantly out of breath while running, it's not just about going too fast; breathing techniques might need adjusting.
• 💨 The buildup of carbon dioxide (CO2) in the body triggers the urge to breathe, not a lack of oxygen.
• 🧬 Hemoglobin binds to oxygen, but it needs CO2 to release that oxygen to your muscles during exercise.
• ⚠️ Low CO2 levels prevent oxygen from being effectively released, causing breathlessness despite effort.
• 🌬️ Over-breathing reduces CO2 levels, which hinders the oxygen release process, impacting performance.
• 📉 A simple breath hold test can predict CO2 tolerance and how it affects your running performance.
• 🔬 Athletes should aim for a 40-second breath hold to maintain optimal CO2 tolerance for better performance.
• ⏱️ Improving your breath hold time (BOLT score) can lead to significant energy and performance boosts in running.
• 😴 Improving breathing during sleep, daily life, and exercise by prioritizing nose breathing can help regulate CO2 levels.
• 👃 Nose breathing, instead of mouth breathing, naturally limits oxygen intake, allowing CO2 to build up and improve oxygen delivery to muscles.

Q & A

Why do people often feel out of breath during workouts?

Feeling out of breath during workouts can be due to improper breathing techniques or attacking workouts too fast. It often has more to do with how you're breathing than a lack of fitness.

What is the common advice given to people who feel breathless while running?

The common advice is to slow down, as many assume they are going too fast. However, this doesn't always address the underlying issues with breathing efficiency.

What misconception do people have about breathlessness during exercise?

People often think that breathlessness is caused by a lack of oxygen, but the real issue is usually an imbalance in carbon dioxide levels, which affects the release of oxygen from hemoglobin to muscles.

How does carbon dioxide play a role in oxygen delivery during exercise?

Carbon dioxide helps make the blood slightly more acidic, which causes hemoglobin to release oxygen to muscles and organs. Without enough carbon dioxide, this process is less efficient, leading to feelings of breathlessness.

Why can over-breathing be detrimental during exercise?

Over-breathing reduces the amount of carbon dioxide in the body, lowering the threshold for the urge to breathe. This prevents proper oxygen delivery to the muscles, making the body feel breathless.

What is the purpose of the breath hold test mentioned in the video?

The breath hold test, or the Body Oxygen Level Test (BOLT), helps measure a person’s tolerance to carbon dioxide buildup, which correlates with their normal breathing patterns and ability to perform without breathlessness.

What result is considered normal for the breath hold test?

A normal adult who exercises moderately should be able to hold their breath for 20 seconds before feeling the need to breathe. Athletes should aim for 40 seconds.

What is a red flag for someone performing the breath hold test?

If someone can only hold their breath for 10–15 seconds, this indicates a low tolerance for carbon dioxide, which could be the missing link in improving their breathing and performance during exercise.

How can someone improve their BOLT score and overall breathing during exercise?

Improving the BOLT score involves gradually decreasing breathing volume and increasing carbon dioxide tolerance. This can be done by practicing nose breathing during day-to-day activities, sleep, and exercise.

Why is breathing through the nose recommended over mouth breathing?

Nose breathing limits the inflow of oxygen and allows natural carbon dioxide buildup, which helps maintain proper gas exchange and oxygen delivery to muscles during exercise.