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We breathe for one simple reason: O2 in and CO2 out. Though we have two routes for breathing, the mouth and nose, one is far superior. The nose acts as a filter and is the body’s first line of defense against pathogens and pollutants in the air. The sinuses surrounding your nose heats up and humidifies the air, then due to the narrow passage it pressurizes air so that we can extract maximal oxygen(O2) in our lungs.
The scientific literature reports that nasal breathing yields 20% more oxygen per breath, filters allergens, increases lung capacity(lung size), improves performance and recovery, prevents sleep apnea, and releases nasal NO(nitric oxide) a vasodilator. Furthermore, the more you breathe through your nose the more your nasal passages and sinuses open up and the easier it becomes.
When nasal breathing becomes a habit and you start using your nose to breath at night, you are getting more oxygen when you sleep and you wake up feeling well rested and refreshed. In essence sleep is doing what it was designed to do. Better breathing while you rest translates to better recovery from exercise.
The disadvantages of mouth breathing are numerous. When we breathe through our mouth there is decreased oxygen extraction from inspired air because the air stays in the upper lobes of the lung and does not travel deeper into the lower lobes where there is an increased surface area for gas exchange and also better perfusion(blood flow).
Breathing efficiently is all about balancing the O2 and CO2 in the blood. Most people are over breathing, meaning there is an increase in the O2:CO2 ratio. Why does this happen? Because many people are mouth breathing and/or breathing too fast. The healthy rate of breathing is between 12-16 breaths per/minute. Greater than 16 is considered over breathing and we are expiring(breathing out) too much CO2 upsetting the balance. To restore this balance we need to slow down our breath by breathing through the nose and improve our respiratory efficiency. When we do this we increase the CO2 in the blood without compromising on O2, even if we hold our breath our oxygen saturation is generally unchanged. Adequate CO2 is important because it dilates blood vessels allowing for better blood flow to tissues, especially the brain. Low levels of CO2 causes the blood vessels supplying the brain to constrict, reducing blood flow to the brain and impairing functions like cognition.
When air enters our lungs it participates in gas exchange: O2 in & CO2 out. Through tiny popcorn-like structures called Alveoli O2 enters the blood and is loaded onto hemoglobin. The Bohr effect is the affinity of oxygen for hemoglobin, a protein in red blood cells(RBCs) that hold O2. An increase in temperature, increase in CO2, increase in 2,3 DPG (2,3-Bisphosphoglyceric acid), or a decrease in pH affect how O2 binds to RBCs. The affinity for O2 to bind to hemoglobin is concentration dependent. In our lungs we have a high concentration of O2, and peripherally in our tissues we have a low concentration of O2. So when O2 concentration is low, like it is in our tissues, O2 is off-loaded from hemoglobin and enters the cells of our tissues like myocytes(muscle cells). CO2 is an acid and when we exercise we increase the amount of CO2 in our blood lowering the pH. This reduces the affinity of hemoglobin for O2 and delivers more O2 to peripheral tissues→cells, causing the Bohr Effect.
Stretching increases your range of motion and decreases body stiffness for a training session. Overtime, when stretching is done regularly, it increases our mobility. Incorporating stretching into your training regimen will improve your workouts and mitigate risk for injuries like muscle/tendon/ligament tears. Muscle tissue is made of a different material than tendons & ligaments, which are fibrous connective tissue. Frequent stretching adds sarcomeres to the muscle, allowing for a longer muscle resulting in an increased range of motion. Increasing range of motion long term translates to flexibility.
A study conducted by Jama Internal Medicine evaluated sauna use for sudden cardiac death, cardiovascular disease, coronary heart disease, and all cause mortality.
Hot water heats up the surface of the body. The surface of the body controls your core body temperature but directs it in opposite directions.
A study in Cell Reports Medicine done by Susanna Soberg showed the effect of deliberate cold exposure on brown fat.
There are two stages of sleep, REM(Rapid Eye Movement) and Non REM. The body cycles through both stages approximately 4 to 6 times each night, averaging 90 minutes per cycle. The sequence of a sleep cycle is N1→N2→N3→REM. Both REM/NREM show unique features on EEG. An electroencephalogram(EEG) is a test that measures electrical activity/waves in the brain using small metal discs(electrodes) attached to the scalp.
The amount of sleep we need to feel well rested varies from individual to individual but the American Academy of Sleep Medicine recommends that we should strive for 7-9 hours of sleep each night. Inadequate sleep can reduce our testosterone and HGH, resulting in more fatigue when doing any given exercise and an overall drop in performance for that training session. If you can’t improve the length of your total sleep time on a nightly basis, then improve the quality of your sleep with good sleep hygiene.
Water is the best choice for hydration as it is calorie-free and easily absorbed by the body. Aim to drink at least 8 glasses (about 2 liters) of water per day, but individual needs may vary based on factors like age, weight, activity level, and climate. Pay attention to your body’s thirst cues and drink water whenever you feel thirsty. Thirst is a signal that your body needs fluids, so it’s important not to ignore it.
Don’t wait until you feel thirsty to drink water. Instead, sip water regularly throughout the day to maintain hydration levels. Carry a reusable water bottle with you to make it easy to stay hydrated on the go. Drink water before, during, and after exercise to replace fluids lost through sweat.
The American College of Sports Medicine recommends drinking about 17-20 ounces of water 2-3 hours before exercise, 8 ounces of water 20-30 minutes before exercise, and 7-10 ounces of water every 10-20 minutes during exercise.
