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Breath Work Training For Athletes

Updated: Apr 15


Open your airways, improve performance and recovery

Did you know that as an athlete, you should NOT be limited by your ability to breathe? Meaning your athletic output shouldn't be limited by the feeling of breathlessness. The following article has the power to drastically improve your cardiovascular ability, fitness level and your performance as an athlete.


Breathwork is an amazing tool that has so many benefits including but not limited to:

  • Improved cardiovascular output

  • Improved athletic performance

  • Improved sleep and recovery

  • Reduced susceptibility to dehydration

  • Opened up airways

  • Weight loss and body composition

  • Improved facial structure

  • Reduced chance of snoring at night

The key to this type of training is improving CO2 tolerance, which in turn allows for better oxygen uptake in the body


In order to fully understand this concept check out this video



The Protocol - Breathwork for Athletes


Assessment:


Bolt Score Test - Comment your score in Truecoach or to your coach directly

Breath Tracking Test - Take a picture of the graph and submit it to your coach


BOLT SCORE<20


Breath Work Best Practices - Daily Habits

Light Breathing - 3-5 minutes - Best done in the morning or after physical activity

Breath Warm Up - 10 mini breath holds - Best done before physical activity

Breath Cool Down - 10 mini breath holds following the activity

CO2 Flush - 30 reps after a workout or intense bout of activity


BOLT SCORE 20-30


Breath Work Best Practices - Daily habits

Light Breathing - 5-7 minutes - Best done both in the morning and evening

Breath Warm Up - 10 mini breath holds - Best done before physical activity

Altitude Training - 10 breath holds during walking. Increase to 20 breath holds during more intense activity

Breath Cool Down - 10 mini breath holds following the activity

CO2 Flush - 30 reps after a workout or intense bout of activity


BOLT SCORE 30+


Perform Daily - you will need more stimulus to push your BOLT score above 30-35


Breath Work Best Practices - Daily habits

Light Breathing - 5-7 minutes - One session in the morning and a second session in the evening before bed

Breath Warm Up - 10 mini breath holds - Best done before any physical activity

Altitude Training - 30-45 mins of daily activity (20 breath holds followed by 15 seconds of shallow breathing and then 30-60 seconds of regular breathing) Start with walking → jogging → skill training

Breath Cool Down - 10 mini breath holds following the activity

CO2 Flush - 30 reps after a workout or intense bout of activity



BOLT Score 40+


*Contact your coach*


Try out this protocol and let us know how it goes for you! To update us, get feedback or ask questions contact me on Instagram or through email, or even better, join our online community on Discord!


matthew@alliance-athletics.com

@redpill.performance


Thanks for reading,


Matt




References:

The Oxygen Advantage - Patrick McKeown


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