This protocol is a CO2 tolerance protocol designed to help build your body's capacity to use oxygen.
We'll start with some light breathing and then move into breath holds that will extend in duration with some equal rest periods in between.
On the way back down,
We'll keep the breath hold static while lowering each rest period.
I'd like you to begin in a seated or lying down position,
Whichever is comfortable with you.
Just close your eyes and begin inhaling in through your nose,
Exhaling through your nose,
Deep down in your belly.
Just slow in your breath down,
Inhaling and exhaling.
Just letting your body breathe how it would like at this moment.
In through the nose and out through the nose.
Continue this for 20 more seconds before we move into our first hold.
These holds will be on the exhale in 10 seconds.
Like you take an inhale through your nose,
Exhale and hold.
Let go of any tension you have in your body,
Your shoulders,
Your neck.
Just relax into this breath hold.
We're almost there,
Stay with it.
Take an inhale and exhale.
Just resume normal breathing for the next minute.
In through your nose and out through your nose.
Letting your body reset before we go into another hold.
These holds will increase in duration.
Try to keep with it as long as you can.
That little trigger in your brain will tell you you need to breathe but you don't need to.
We'll be holding in 15 seconds.
And inhale,
Exhale and hold.
Just relaxing your shoulders,
Your neck,
Your hands,
Your feet.
Be cognizant of what's going on in your mind,
Thoughts running through your head.
Keep holding.
15 more seconds.
And resume normal breathing.
In through the nose and out through the nose.
How are you mentally reacting to these holds?
Do they cause you stress?
Are they easy?
Take note of that.
Keep relaxed breathing.
Another hold in 15 seconds.
And five.
Inhale,
Exhale and hold.
Letting go of any tension you have in your body will make these holds easier.
You're in control.
Keep holding.
Stay with it.
We're almost there.
And resume normal breathing.
Good job.
Now we'll begin to use the same time period on the breath holds on your next one while we shorten the rest period in between.
Take note of how this changes your mind,
What's going through your head.
Doing the next hold in 15 seconds.
Continue light breathing.
Take an inhale,
Exhale and hold.
Almost there.
And resume normal breathing.
Just relaxing your whole body.
Being cognizant of the thoughts in your head,
Any tension you're holding,
Let it go.
And exhale out all your air and hold.
Continue holding.
And resume normal breathing.
Your periods will get shorter and shorter.
Holding in 10 seconds.
Inhale,
Exhale and hold.
We're almost there.
And resume normal breathing.
Be holding again in 10 seconds.
Exhale out all your air and hold.
This is the last one.
Stay with it.
Continue holding.
And resume normal breathing.
Good job.
Some of those breath holds might have gotten a little difficult for you.
That's okay.
Just keep coming back to this,
Working on it,
And it'll help improve your day-to-day life and athletic performance.
