The following technique is an adaptation of fractional breathing originally developed for very fast running. This remarkable technique was documented to reduce the blood lactate levels of elite mid-distance runners by 25-50% without any loss of speed.
Later it was modified to be used for emergency recovery for other athletes. Here is how to do it.
- Take 4 short and powerful nasal inhalations back-to-back.
- Follow up with 1-2 sharp exhalation(s).
- Keep moving, e.g., walking.
Let Pavel walk you through the emergency breath recovery technique on video
Do as many cycles as needed until you are able to switch to the standard recovery breathing taught in the SECOND WIND express online course.
To give you a preview of how well the standard recovery breathing works, consider the results of a Russian study on grapplers. They compared the speed of the blood oxygen saturation and the heart rate recovery after 10min of sparring under four different conditions:
Average time of oxygen saturation and HR recovery with different breathing patterns in grapplers after a 10min sparring
Left to right: 1) breathing at will; 2) yoga “main breathing”; 3) Tai Chi breathing;
4) the standard recovery breathing technique taught in SECOND WIND express
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