understanding where you’re at each day is important, especially if you give a shit about long term - life - or short term - performance / competition. heart rate variability can be a great tool to start with, but as research is finding, it too is loosing steam. nonetheless, monitoring it, or even resting heart rate (rhr) along with urine color, time slept, mood can all play great roles. unfortunately the tech will create a dependency. and as anyone who works as a first responder, operator, or in a field where your tech isn’t monitoring you and your vitals, you now have no idea wtf baseline is.
however, 1 or 2 very simple tools of which respond to physical and/or emotional stress incredibly well are a max exhale (co2 tolerance) test, or just a morning controlled (slowed) breathing cadence. the max exhale test obviously speaks for itself on time (more on this on power speed endurance website), the am breathing routine is something you’ve established (also a lot of info on pse on this) and should be able to manage 5-10 rounds normally. when this is off you know immediately, and can make changes accordingly... example: back off training, work, or life stress that day. plug in a nap, make better nutrition choices, sauna, cold plunge/shower, go to bed early, avoid alcohol, etc, etc... the grave is inevitable, the story is what’s important. adapt or fail, your tool shed can be as big as you want.
@powerspeedendurance #artofbreath #breathe
learning to drive & develop an engine
the vw bug
1st gear 16mph
the ferrari f50
1st gear 61mph
energy system management plays a critical role in developing the most efficient, and powerful system. the ability to rebound or recover will be largely dependent on how well you develop these “lower gears”. traditional ideas have the individual using very low levels of aerobic activity for long periods of time. this can work, but it isn’t the only answer nor is it the most effective for everyone... as @nerdreinvented has hypothesized, the vast majority of human beings are “power” responders and an overwhelming minority are “aerobic” responders this could in part explain why crossfit and hiit have had such tremendously positive impacts on people (beyond the community, but not to discount this!!!). nonetheless not understanding one of the most fundamental ways our body switches through higher demands for work (respiration) we can start to feel and understand exactly how and when these transitions are starting to occur. just going hard is not the answer either.
PSE is about to launch a 60+ min webinar on energy system control w/ @preparetoperform that will cover all of this and more for a very clear understanding of what and when things are happening, and what you can do to understand it so that you can change it.
it’s not what i thought
the recovery game is in high gear. with all the talk around cold, heat, breathing and even the brain it is obvious the next phase of human performance is in how we respond, how we rebound how we recover. after all, the majority of performance enhancing drugs out there are about getting us to shorten that recovery window to get back to training sooner.
the obvious is how we recover after training or stress. the not so obvious is what’s happening between punches, reps, strokes, steps. this is where our recovery really matters. how we can make very quick sns responses - keeping them acute - so that the psns response is basically immediate. think of a pedal stroke, and what happens on the back side. when running, when your feet are in the air, as a punch is pulled back. the balance of this is in essence the very basis for skill development, and movement standards. one of the easiest ways to teach this is skill/drill work (at lower intensities) and keeping the individual nasal only breathing, and/or a defocused or peripheral visual field... both help maintain more dominant psns tone. here’s the other interesting part... the brains response is just like this. those who remain in a chronic state of stress vs those who respond immediately. it’s like being scared of something and then calming down immediately or being frightened and not having the ability to calm down. it’s your tool shed, you can only use what you’ve trained.
@powerspeedendurance #artofbreath #trainingresponse
the heat, the cold, working out, working, stress, stress, stress... it’s all part of life, but it’s how you respond that’s important.
if you think you need a specific amount of time in the heat based on scientific literature you missed the point and found dependency.
from left to right (pics) you will see a upward trend in heart rate in a sauna. at 10min in i snapped the first shot. around 20min is when things started to turn up above 99. at around 30min i was at 133 heart rate. yesterday i was at 133 in 25min or so.
i am not using heart rate to train for the sauna, i actually did that about 12yrs ago, and it worked. the difference is i can still feel the same things i felt then that i feel now when between 130-140 HR in the heat. it is no longer fun! i start itching, i start moving around a lot, i can only focus on one thing (how uncomfortable and hot i am), i start to get a little claustrophobic. this is all a part of being aware of wtf is going on, and a good sign that whatever response i was looking to get out of the heat has happened. some will last longer, some shorter, some will respond sooner, some will respond later. when we learn to become more aware of how we feel we then know the response we’re looking for.
so how long do you need to be in the heat? until you feel done.
@powerspeedendurance @optimizestate @rvcasport @unplugged_book #heat #sauna #heartrate
whatever it takes
many moons ago, @kaiborggarcia asked me to help him get back to surfing. he hadn’t been on a board in 6mo due to his knee bugging him.
man, i look back at the stuff we were doing as coaches, and laugh, but he wanted to overhead squat, so we cracked’m. a literal war occurred in the gym. 250lbs of hawaiian beef opening up... we got kai to overhead squat that day, along with back to surfing.
many years later he remains a brother and one of my favorite humans. not many people are willing to go to depths this boy has, and i am not speaking physically, a mental and spiritual warrior, tried and true. 🤙🏼🙏🏼
@powerspeedendurance @optimizestate @rvcasport #Borg808
tutorial on cold plunge set up i do. first learned about the hillbilly ice plunge via —> @kaspersfocus.
this is my home set up. not ideal for party plunges. see below!!! on @powerspeedendurance IG Story.
Setting up a chest freezer for cold exposure. 6:00 minutes of How To just posted on our IG story. Check it out. Hit us with any questions. ❄️🤙🏽
#icebath #powerspeedendurance #getcold #cold #artofbreath #unscared #comfortzone #discomfortzone #stress
Our friends in Kauai have experienced a significant storm and flooding over the weekend with hundreds stranded and the North Shore cut off from food and drinking water.
Our friend @gabbyreece has been involved in setting up a GoFundMe for those affected by what has been declared an emergency by local authorities. For more details, head over to @welovehanalei. Mahalo 🤙🏽
don’t know if we’ve never not smiled when with @mrsmobilitywod. thought we lost her a couple times, but then you could hear the conversations she was striking up with people on the trails a wee bit back. making everyone happy. the mayor was in rare form again. the aussie @thecellcoach kept up, and @erincafaro put it in cruise control, until we went down hill of course to have lunch with @mobilitywod. sunday funday.
hope everyone enjoyed their weekend!
cancer's ability to metastasize can be largely dependent on a hypoxic environment - cells that aren't getting enough oxygen (o2). this has cells moving from oxidation of sugar to fermentation of sugar... oxygen = oxidation. fermentation = absence of o2. chronic over-breathing, low carbon dioxide (co2) tolerance leads to a hypoxic environment due to the bodies inability to absorb o2 correctly. this is a constant diminished “bohr effect”, which we talk about as a critical component on performance with regards to o2 absorption at higher intensities.
although this is not a cure, what can you do? increase your co2 tolerance can help a ton! it may change your entire game... check out power speed endurance website (link in bio), click on “learn”, click on “breath work” to test co2 tolerance, see basic protocols that can help increase co2 tolerance and better breathing habits, or do the full breath assessment.
link to research paper: http://www.hypoxia-imaging.org/v2/References/PDF/RVW4.pdf
@optimizestate @powerspeedendurance @rvcasport
#breathe #cancer #co2 #artofbreath #state
at the center of this is a factor that can be the difference in survival or not. that may play out in a very short period of time (eg: not looking at your phone while driving, or looking at it and running into someone or worse), or it may be long term (things we continue to let eat away at ourselves, things that leave us reactive w/ anger, frustration etc...).
in either case, you will have a breathing pattern associated with the end product - response. interrupting that process allows for the response to not have one of the key physiological reactions associated with it, thus not contributing to the cascade of events that may ensue or contribute to a short or long term demise or problems.
there has always been good reason people have said to, “take a deep breath”, or “take a few breaths before you make a decision”, “patience is a virtue”... this is that reasoning.
@powerspeedendurance @optimizestate @preparetoperform @rvcasport #artofbreath #state