Nasal breathing only????

[Fitcook365]

http://www.squidoo.com/how-exercise-can-defeat-chronic-diseases

I'm not sure if this topic has been discussed prior in this forum, but it still is a topic that confuses me to date. Dr. Rakhimov believes that we must exercise 100% of the time nasal breathing only which goes against performance breathing where you breathe out through the mouth. Apparently, he suggests that nasal breathing only because it "provides higher CO2 content in arterial blood and improved oxygen content". So, what benefits would performance breathing's sharp exhalation out of mouth have over breathing entirely with nasal during intense exercise. Breathing has always been a topic that is very complicated when it should be so simple, and felt that nasal breathing only when resting felt natural and resorting to breathing out through exhalation in performance breathing during intense exercise. Perhaps, I need to order Be Breathed and really study the material or the R.E.S.E.T. stuff. Which is best to start with? Also, I do not understand how you do the DIY test. Are you suppose to hold your breath when you plug your nose?:confused: I get very uncomfortable and can't do it long, but I do feel that I'm able to hold my exhalation time 2-3 times long as my inhales. So, not sure why I would get a poor result.

[Coach Clavijo]

I can't answer everything you asked, but as for the DIY, it seems like you just exhale normally, pinch, and see how long you can hold it without discomfort, so that when you resume breathing you don't have to strain. It sounds like you can get info about why you got a poor result on his site, but exhaling and holding after exhaling are different things, so it's not surprising to me that your exhale and post-exhale times were different.

As far as choosing between Be Breathed and RESET, you asked "Which is best to start with?"
For what purpose? If you want to focus your learning more on breathing for performance and recovery, I'd go with RESET.

[Fitcook365]

Ok, thanks for the clarification.


I'm interested in learning how to breathe better for general health but also for performance and recovery. If R.E.S.E.T. has both of those things then that would fit the bill. But, as far as Be Breathed does it just focus on the spinal rock exercises and progressing on those like in the Intuflow shown on youtube. And would the frog squat and the breathing squats, and those vibration drills come along with R.E.S.E.T. or Be Breathed? Or, is that just Intuflow. I see alot of overlap in the material, but with my limited funds I can only afford one or two CST products and still am having a difficult time deciding. I also had Prasara Yoga "A" flows/Flow Without Though in mind, any of the Sambo material, Grappler's toolbox, Ultimate Conditioning for Grapplers, TacGym, and possibly even FlowFit/Tacfit Spetsnaz and don't know where to start. This may be slightly off topic but I'm so engrossed with learning as much as I can that it's hard for me not to say I want them all ;)

[Coach Clavijo]

Be breathed is mostly spinal rock variations and information on "being breathed" by movement. It sounds like, right now at least, you are looking more for something like RESET. You wont see squat variations though.

We can make some recommendations, but having more info would help. Is it one or two products? What are you looking to achieve? I'm sure you'd like to achieve EVERYTHING (you just listed at least 10 products) lol, but pick something to work on, and we can help you find the best tool for the job.

[Fitcook365]

Right now I'm working on explosive (power) strength utilizing Olympic lifting on mod days. And a MMA style metcon on Hi day. It's to gain more explosiveness to be carried out during grappling, so that I can become more quick and explosive. My last cycle was a strongman phase (which concentrated on grinding maximal strength) so I have evolved into power and then my 3rd phase for GPP after this cycle I'm not sure which direction will be but maybe something like ballistic if it does not overlap with explosive. Then eventually SPP and Sport-specific. But, for right now I want to be able to increase my endurance or VO2 max so that my strength sustains during grappling and it won't become difficult when I tire to push a heavier guy off of me when I'm on my back. It's most likely one product and two the most. But, more importantly which one to get first over the others in which I listed. Hope that is clear.

[Coach Clavijo]

Well, since it's a workout you are looking for, I'd say that points us to the following: Ultimate Conditioning for Grapplers (you don't have clubbells), TacGym ($149), Flowfit ($39.95), Tacfit Spetsnaz ($67).

So I'd guess your choice is between Spetznaz and Flowfit. I haven't personally used Spetznaz, but I think it uses a 4:1 minute protocol. That seems like it could be useful for jits :)

I have used Flowfit though, and it's always been a favorite.

[Fitcook365]

It's not just a workout I was looking for because I was thinking of doing my own thing this cycle around and when I have the funds to save the Grappling oriented stuff for my Sport-specific phase.
Hmm lets see, Ok I was thinking of Spetznaz being for Sport-Specific with Ultimate Conditioning for Grappler's , hopefully I'll be able to get clubbells by then. I thought they would make a good fit then. TacGym is definitely too expensive. So, for me I was curious about FlowFit® 1 or 2, which to start with though? Also would like to have R.E.S.E.T. during this explosive cycle and Prasara flows for a variety in flows to do. My question to simplify even more is Prasara A flows vs. Flow Without Thought or even Grappler's toolbox. So the end result I would say which 2 should I go with and from there I can simplify to one depending on which is more important.

*Also, Flowfit would be good to have as warmup or activation drills it seems before my training. I would really utilize then and maybe on my low intensity days for recovery.

[Coach Clavijo]

Ok, I was going off of this:
But, for right now I want to be able to increase my endurance or VO2 max so that my strength sustains during grappling and it won't become difficult when I tire to push a heavier guy off of me when I'm on my back.

That sounded like you were looking for a workout.

If you get a Flowfit, start with 1. For more Prasara work, you would probably want to start with something instructional like GTB or Prasara A. Prasara A teaches you a variety of flows. GTB gives you tools that you can use to create flows/drills/exercises.

I'd recommend Flowfit and.... probably RESET. Since you are planning on doing your own thing right now anyway, RESET will help you do your own thing better. You already have access to ageless mobility, so stick with that until you are ready to buy another Prasara vid.

[Fitcook365]

Ok thanks I'll go with that. What's GTB stand for?

[Coach Clavijo]

Grapplers Toolbox, sorry.

[Fitcook365]

Alright. But, you would recommend Flowfit and R.E.S.E.T. FIRST then. So Grappler's Toolbox I should get another time?

[Coach Clavijo]

Based of of what you were saying, it sounded like those two would be a good fit. GTB would also be a good fit. Nothing you listed would be a bad fit. You said you could only get one or two. The choice is yours.

[Fitcook365]

Another product I was curious about because I want to be able to have a wider variety of compensatory cooldowns and proper warmups. Would Official Kettlebell Foundation fit that bill? It seems to have good amount of content for the price. You can probably tell I'm a pretty confused individual :confused:, but just want to get the most value for my buck within limited finances. I was thinking that things like FlowFit® and Prasara yoga I can see online on youtube along with Intuflow. So, I'm trying to narrow it down to something with alot of content and that would not be on youtube so it won't be wasted money.

[Coach Clavijo]

Flowfit and Prasara are not taught on youtube; you can see examples of them, but they are not instructional. The whole point of the DVDs is to provide high-level instruction, where you otherwise wouldn't have access to it (like working with a Coach). I've had my Flowfit DVD since 2006 I think. When I need to study, I still go back to that, not youtube.

If you simply wanted a wider variety of things to use as cooldown or warmup (as you mention in this latest post), I might point you back to GTB. But that's not what you asked about before. I think your confusion lies in a continual shifting of focus. Each product is made for a reason, and until you decide what kind of product you want, and stick with that decision, we'll be at this forever.

[Fitcook365]

Yes, I understand youtube won't deliver that great of instructional focus as a DVD. I guess what I mean is that they are of a lesser importance in my training and serve right now for warmup and maintenance. Whereas, my main focus is developing explosive strength through Olympic Lifting and some kettlebell lifting that I use for assistance work. Maybe, that helps in simplifying my focus which was a bit unstable due to trying to laying out my goals. I have a pretty clear rough sketch now and have set my priorities straight within my program cycle. GTB was one I did have in back of my mind along with R.E.S.E.T. Recently, I figured Kettlebell Foundation would be of good use for my goals. But, your saying that GTB would be better for a wider variety of things for warmup and cooldown than KB Foundation, is that correct?

[Coach Clavijo]

If you are looking for a variety of tools (exercises) that you can apply, check out the toolbox. The KB foundation has things in it that are specifically intended for KB lifting (though can be applied elsewhere).

This still does not really help me though. You say your main focus is developing explosive strength through oly and kb work. Fine. But what is it that you are looking to get out of your CST purchase? So far, the things it seems you were leaning towards don't have much to do with those things specifically (minus the KB programs, but those haven't gotten as much mention as everything else).


I have a pretty clear rough sketch

lol. I think that phrase sums up my point about focus.

[Fitcook365]

Sorry, I'm not sure how to make myself more clear. I'm looking to get more information on breathing and recovery during and after exercise which I know would be R.E.S.E.T. for that. But, also different warmups I can use to begin my workout that's constructed in an organized way to get me properly "activated" for the Olympic lifts and KBs along with my MetCons. Then a proper cooldown such as compensatory poses where your moving sort of like the creep walk, etc. Just want a variety I can utilize and the correct reason for it. Along with when to use compensatory poses vs. asanas. That's really what I was trying to find within Kettlebell Foundation. I guess the problem is I see pieces of stuff I would like to utilize but they are all within different programs which I can't afford them all! haha. Plus, the fact that I know when I move up within my cycles new products are going to be needed to be bought to go along with my SSP and SPP phase.

[Fitcook365]

I don't think that helped did it? :headwall:

[Coach Clavijo]

What you will find here are programs that give you tools to explore, not instruction on how to specifically create your own separate program. For example, GTB gives you exercises and instruction on their performance. It also gives you some ideas on how those moves relate to grappling. It does not, however, give you a warmup/cooldown program to follow.

Prasara "A" shows you how to do specific flows, and suggest how they might be useful (opening hips, for example). It does not teach you how to create new flows, or how to use asanas specifically to compensate for work in your own separate program.

KB Foundation gives you specific warmup/cooldown material for the KB Foundation exercises. If you are doing that sort of KB work, or similar Oly work, then those specific warmup/cooldown moves might apply to what you are doing. The Foundation does not teach you how to craft warmup/cooldowns for other KB programs.

Through personal practice, you may come to a better understanding of how to apply these tools to your workload. But, like I've told you before, if you are looking to learn the ins and outs of CST warmup/cooldown/program design, you will find that info at a seminar, not on DVD.

[Fitcook365]

Oh, I wish I could really go to a seminar but now at this point in my life with limited funding as an unemployed college student. I checked out the live training opportunities and they all appear to be for certification. I see the one that had program design as "Upsilon Cadre" is not until October 7 which is quite a ways from now. So hopefully things change within my current situation by then. So, I just want to do the "best" I can with the limited resources I can obtain through the forum and the DVD/books by RMAX.

By the way, as someone who is a recent convert from a business major to switch over to kinesiology and possibly becoming a DO/chiropractor/Naturopath would certification in CST be beneficial upon graduation? I'm not really sure whether to go the trainer/coach route as I've heard by some people that it can be sort of a waste of a degree. I just want to be familiarize as to all these certifications not only being beneficial for your own training or to become a personal trainer but how about in terms of careers?

[Coach Clavijo]

I understand that you can't really afford a seminar. I was just trying to point out that some of the stuff you seem to be asking for is not on DVD.
I can't speak with much authority on the second question, as I am not a DO/DC/Naturopath. I do believe we have certified people in those fields (at least with Chiro) in the past, so they must have found CST to be some kind of beneficial.

[exp626]

Not sure where you are located at, but as you seem to know what your goals are in general I would suggest you get with a Coach to design a specific program for your current needs/limitations/strengths/weaknesses.

The individual tools are great, but are definitely a huge investment. Not just in money but in time as well. If none of the canned programs (of which there are a ton to choose from) seem to fit the bill then I would really lean towards getting with a Coach to design you a program that fits your specific needs. The cost is going to be minimal compared to grabbing all of the products ... but more importantly is the time related cost from all of the experimentation that you would have to do. Basically some goals have to be put on the back burner if you want to immerse yourself in CST for the sake of learning it.

Most importantly, getting together with a Coach will give them a chance to introduce you to the pieces that "you" need currently. Subsequent sessions would be able to tweak and extend the designed program so you continue to advance in the realm of CST while working on your specific goals. If you are tied to the goals you mentioned then I feel this is the best path. If you aren't tied to the goals, then pick a program that resonates with you, give it a chance by not cocktailing with other work, and the next step will become clear from there.

Best of luck with whatever you choose to do.

[Fitcook365]

I'm located in Las Vegas, NV.

My goals aren't really so "serious" due to the fact that I've been off and on with my BJJ training due to financial reasons which makes it hard for me to progress or train
with a specific goal in mind within that department of BJJ due to the "all over the place" nature of my life at the moment. I will look into getting together with a coach once everything stabilizes. Just at this point doing the best I can with whatever I receive on here and RMAX products is unfortunately the route I must stick to.

Thank you, I really do appreciate all the guidance and will be more involved within this community sometime in the future, hopefully.

[parkour]

I am also curious about this. I've been nasal breathing only for the past two months because of a similar article I read.

Should I always exhale through my mouth during the exercises and do you still get the benefits of performance breathing by only nasal breathing?

[RonP]

One thing I think should be mentioned on breathing through the nose. I had seen this about breathing through the nose when doing endurance running. I thought to myself...you've got to be kidding? Surely you jest?.... Well... Since CST and joint mobility.... One day a few years ago...I was doing "Stevies" and something popped in my head. After that, my breathing though my nose was so much more easy. I thought: Gee... I can run while breathing through my nose now. Never before could I consider this.