TRAINING YOUR BREATHING: Lung Elasticity, Respiratory Trainers & Swimming - What Works?!

Summary

In this video, Nick from NJ Sports Science dives into the science of breathing mechanics and respiratory training. He explores the concept of lung elasticity, how it can be trained, and the effectiveness of respiratory trainers, which may offer limited benefits for healthy individuals. Nick also discusses the role of swimming in improving breathing efficiency, particularly through CO2 tolerance and diaphragmatic control. Additionally, he shares personal insights into using nasal breathing and Reflexive Performance Reset (RPR) techniques to enhance breathing control during high-intensity training and reduce stress. Overall, it's a comprehensive breakdown of optimizing your respiratory system for performance.

Takeaways

• 😀 The video creator is making changes to the video setup, including different lighting and an improved intro to enhance the production quality.
• 😀 The main topic of the video focuses on the respiratory system, lung elasticity, breathing trainers, and swimming's role in improving breathing mechanics for athletes.
• 😀 Lung elasticity refers to how well the lungs can expand, but there are limits to how much lung size can change after reaching adulthood.
• 😀 While lung elasticity can be improved through training, such as slow, continuous or high-intensity interval training, the overall impact on performance is likely minimal.
• 😀 Respiratory trainers, like training masks, claim to improve respiratory function by stressing respiratory muscles, but their impact on overall performance is questionable and often overstated.
• 😀 Breathing efficiency, not just the volume of air, is key for athletic performance. It's about how well oxygen is transferred to muscles and carbon dioxide is expelled from the body.
• 😀 The claims made by companies selling respiratory trainers, such as training masks, are often exaggerated. For most athletes, these devices offer little more than what can be achieved through regular training.
• 😀 Swimming can improve breathing mechanics by enhancing CO2 tolerance and teaching controlled breathing, especially when swimming with the head underwater.
• 😀 CO2 tolerance plays a significant role in optimizing oxygen delivery to muscles. A slight increase in CO2 in the body helps oxygen bond more effectively to hemoglobin.
• 😀 Nasal breathing during low-intensity runs can help with CO2 tolerance, regulate the breath, and open up airways, improving overall breathing efficiency during exercise.
• 😀 Reflexive Performance Reset (RPR) is a technique that emphasizes proper breathing through the diaphragm, which can improve breathing control and help reduce stress during intense physical activities.

Q & A

What was the main topic discussed in the video?

The video focused on the respiratory system, specifically lung elasticity, breathing trainers, and the impact of swimming on breathing mechanics and performance.

What changes did the creator make to the video format?

The creator introduced new lighting with a blue background, added an intro reel, and made general improvements in video editing to enhance visual appeal.

Can lung elasticity be trained or improved?

Yes, to a small extent. While the lungs themselves are organs and have limited growth capacity after adulthood, their elasticity can be slightly improved through consistent training that stresses the lungs, such as endurance and high-intensity workouts.

Why doesn’t taking in more air always mean more oxygen for the body?

Taking in more air only increases the potential for oxygen intake, but the actual oxygen utilization depends on efficient gas diffusion, transport through the bloodstream, and usage by the working muscles.

What are respiratory trainers, and do they improve performance significantly?

Respiratory trainers are devices designed to make breathing harder to strengthen respiratory muscles. However, for healthy individuals, they provide minimal performance benefits—likely less than a 1% improvement—since they focus only on air intake rather than the overall efficiency of oxygen use.

Why might respiratory trainers be useful for some people?

They could be beneficial for individuals recovering from thoracic injuries or lung damage, such as a punctured lung, as they help retrain the respiratory muscles. For healthy athletes, their effectiveness is very limited.

How does swimming help improve breathing efficiency?

Swimming forces athletes to regulate breathing patterns and manage CO2 levels since they can only breathe at certain points. This improves CO2 tolerance, gas exchange efficiency, and overall control of breathing mechanics.

What is CO2 tolerance, and why is it important for endurance performance?

CO2 tolerance refers to the body’s ability to manage and withstand higher levels of carbon dioxide. A higher CO2 tolerance improves oxygen delivery to muscles by weakening the bond between oxygen and hemoglobin, enhancing endurance and breathing efficiency.

How does nasal breathing during training help athletes?

Nasal breathing helps lower heart rate, improve relaxation, and enhance CO2 tolerance during long, slow training sessions. It also promotes calmer, more efficient breathing patterns.

What is Reflexive Performance Reset (RPR), and how does it relate to breathing?

RPR is a system that emphasizes proper breathing mechanics through the diaphragm and includes activation drills to enhance breathing efficiency and nervous system function. It helps open up the diaphragm and reduce chest tension, leading to better breath control.

What personal changes did the creator notice after applying RPR and better breathing techniques?

The creator reported feeling more relaxed, breathing more smoothly without frequent large breaths, having a lower resting heart rate, and improved control while swimming and training.

What overall advice did the creator give regarding respiratory performance improvement?

Rather than relying on gadgets like respiratory trainers, athletes should focus on smart, consistent training, improving breathing mechanics through techniques like swimming, nasal breathing, and diaphragm activation for more effective long-term results.