#17: Martin & Artur – How to breathe for optimal energy and performance

Martin Petrus and Artur Paulins are both Wim Hof Method certified instructors and teach different breathwork techniques around Europe. They share some of the latest research and very concrete techniques for breathing optimally whether you’re an athlete or looking to improve your energy and health.

Shownotes:

0.40: Artur’s journey into breathwork

1.03: Martin’s journey into breathwork

2.40: Why breathing is important

5.50: Whether you should breathe through your mouth or nose

7.08: How to breathe when doing high-intensity exercise

10.12: Good techniques for breathing

11.20: Diaphragm breathing

13.20: Technique for breathing after an exercise: Legs up against the wall

16.30: Is breathing in slowly and breathe out slowly really such a great technique?

20.40: Tips for holding your breath longer

22.30: Wim Hof breathing

27.05: What to do when you work in an office and hardly move

28.18: Breath light technique

32.02: What to do when breathing through your nose feels hard

34:00 Duct taping your mouth?

36:03: Artur’s other routines for being the best version of himself

37.25: Martins other routines for being the best version of himself

38:02: Tips for getting the most benefit out of a sauna

39.30: Cold exposure

44.30: Box breathing

 

Links to selected resources:

https://oxygenadvantage.com/

 

Links to people mentioned:

https://www.wimhofmethod.com/

 

Links to references and studies:

Oxygen cost of exercise hyperpnea: implications for performance: https://www.ncbi.nlm.nih.gov/pubmed/1601791

Suffocation and respiratory responses to carbon dioxide and breath holding challenges in individuals with panic disorder: https://psycnet.apa.org/record/2006-03151-011

Transcutaneous carbon dioxide application accelerates muscle injury repair in rat models.: https://www.ncbi.nlm.nih.gov/pubmed/28210805

https://en.wikipedia.org/wiki/Central_governor

The effects of nasal breathing on exercise tolerance: http://eprints.uwe.ac.uk/7545/

Nasal nitric oxide in man: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1745376/

Physiology and pathophysiology of blood volume regulation. The Spleen: https://www.ncbi.nlm.nih.gov/pubmed/10175155

Ventilatory control in the athlete: https://www.ncbi.nlm.nih.gov/pubmed/5538798

Effects of prolonged physical training on ventilatory response to hypercapnia: https://www.ncbi.nlm.nih.gov/pubmed/3269045

Spleen volume and blood flow response to repeated breath-hold apneas: https://www.ncbi.nlm.nih.gov/pubmed/12819225

Increased erythropoietin concentration after repeated apneas in humans: https://www.ncbi.nlm.nih.gov/pubmed/18097682

 

Final recommendations from Martin and Artur:

  • Martin: Do some kind of breathwork. A simple way can be box breathing which is used by navy seals and athletes
  • Artur: Use the Wim Hof breathing followed by a mindfulness and awareness practice

 

Links to Martin and Artur:

https://www.instagram.com/martinpetruslondon/

https://www.facebook.com/nicecollectivelondon/

https://www.instagram.com/arturpaulins/

https://www.nicecollective.net/events-1/wim-hof-method-copenhagen-by-artur-paulins?fbclid=IwAR2Crbu_PaMWH8p9ypPj9UpogtS6FwtoLKsu3aRrVAK_JMIvq6Q-I-XCTlc