Breath Training: Tracking Your Progress
by Joe Somodi, Mental Performance Coach
Body Oxygen Level Test: Scientifically Validated
There are three dimensions to consider when it comes to breathing patterns: biochemical, biomechanical, and psychological. The balance of blood carbon dioxide is crucial, as chronic hyperventilation can cause it to become too low. When this happens, your cells and organs will struggle to get enough oxygen, even if there is enough oxygen in your blood. The proper functioning of your breathing muscles, especially your diaphragm, is also essential. (Movement of the diaphragm is about ½ inch downward and upward allowing the natural expansion of the lower ribs.) Finally, there is a two-way connection between your emotions and your breath. Anxiety causes a feedback loop: breathing becomes fast and shallow, and fast, shallow breathing causes anxiety.
Until recently, there was no single screening tool to identify dysfunctional breathing patterns that took all three of these dimensions into account. In 2017, Dr. Kyle Kiesel of the University of Evansville created a breathing screening tool to address this problem. His study involved testing 51 subjects to measure their biochemical, biomechanical, and psychological components.
For biochemical results, Kiesel used end-tidal carbon dioxide (ETCO2) to measure the percentage of carbon dioxide in exhaled air, which gives a good indication of blood CO2 levels. The Hi-Low test was used to measure abdominal movement during breathing, which is a measure of biomechanical function. For psychological components, the self-evaluation of breathing (SEBQ) and Nijmegen (NQ) questionnaires were used.
Based on the study results, Kiesel concluded that a breath-hold time (BOLT score) of 25 seconds, along with answers to four simple questions, can accurately screen for dysfunctional breathing patterns. This tool can be used by coaches, instructors, and healthcare professionals to help identify and address breathing dysfunction.
Breathing Pattern Disorder Signs and Symptoms
The four questions in the dysfunctional breathing screen are:
Do you feel tense?
Do you feel a cold sensation in your hands or feet?
Do you notice yourself yawning?
Do you notice yourself breathing through your mouth at night?breathing can contribute to the development of crooked teeth and facial abnormalities in children, as it can alter the shape of the jaw and palate.
If you answer “no” to these questions, and if your breath hold time after exhalation is greater than 25 seconds there is an 89% chance that dysfunctional breathing is not present [4].
Ineffective Breathing Pattern Symptoms
A BOLT score of less than 20 seconds may indicate poor lung function or dysfunctional breathing, but there are other physical symptoms that can suggest breathing pattern disorders. Dysfunctional breathing patterns, such as hyperventilation syndrome and fast breathing, can lead to respiratory alkalosis, a condition that occurs when breathing causes the blood to become too alkaline. This can result in changes to physiological, psychological, and neuronal states within the body, which can have a negative impact on health, performance, and the musculoskeletal system.
The symptoms of alkalosis are varied and can include headache, dizziness, chest pain, difficulty sleeping, breathlessness, sensitivity to light, fatigue, muscle pain, and cramps. Athletes who experience abnormal breathing may also suffer from muscle fatigue and excessive breathlessness during physical exercise.
It's important to recognize these symptoms and identify dysfunctional breathing patterns, as they can have significant effects on overall health and wellbeing. Therefore, a BOLT score of less than 20 seconds should be considered alongside other physical symptoms when assessing breathing patterns. By addressing breathing dysfunction, individuals can improve their performance, alleviate symptoms, and enhance their overall quality of life.
Prevalence of Dysfunctional Breathing
A study of 34 healthy men and women found that over 70% had irregular breathing patterns. While irregular breathing can cause obvious respiratory symptoms and detrimental changes in blood pH, research has also linked dysfunctional breathing and hyperventilation to various health conditions, including epilepsy, diabetes, osteoporosis, chronic fatigue, back, jaw, and neck pain, and PMS.
When you have a breathing pattern disorder, pain can be intensified due to the relationship between the diaphragm and pain perception. The link between abnormal breathing patterns and health is further explored in Patrick McKoewn’s 2021 book, The Breathing Cure.
Interestingly, the study found that resting end-tidal carbon dioxide was significantly lower in chest breathers compared to diaphragm breathers. Additionally, those with an irregular breathing pattern scored worse on the Functional Movement Screen (FMS), which is used to predict the risk of injury in athletes, compared to those with normal breathing patterns. These results highlight the relationship between dysfunctional breathing patterns and dysfunctional movement patterns.
It's worth noting that 87.5% of study participants who passed the FMS exhibited abdominal or diaphragmatic breathing. This finding suggests that individuals who breathe correctly are more likely to move correctly, further emphasizing the importance of addressing breathing dysfunction to improve overall movement and performance.
Breath Training to Improve Breath Dysfunction
The treatment for breathing pattern disorders involves re-education of breathing habits, which can be achieved through consistent breath training allowing your biochemistry, biomechanics, and physical and mental states to begin to adapt, resulting in improved breathing and overall well-being.
One of the fascinating benefits of correcting dysfunctional breathing is that it can result in the formation of new neural connections in the central nervous system. As breathing is a vital motor function and closely connected to the nervous system, correcting breathing dysfunction can restore normal motor control patterns. This means that by addressing breathing dysfunction, the body can naturally revert to healthy movement patterns, resulting in better overall physical performance.
In other words, by working to improve your breathing patterns, you can make significant strides in restoring your body to optimal health and performance. With consistent effort, you can retrain irregular breathing patterns and experience the numerous benefits of healthy breathing.
5 Essential Tips for Restoring Functional Breathing and Laying the Foundation for Oxygen Advantage® Techniques
Before diving into advanced Oxygen Advantage® exercises, it's crucial to establish a solid foundation by restoring functional everyday breathing and rectifying any dysfunctional breathing patterns. By doing so, you'll achieve more significant long-term gains and be better prepared for advanced exercises, including those involving deliberate hyperventilation. Ensure that your blood chemistry is balanced, your everyday breathing pattern is normalized, and your BOLT score is at least 25 seconds before attempting advanced techniques.
Assess Your Current Breathing: Start by measuring your BOLT score, which gauges your tolerance to carbon dioxide and provides an objective measure of breathlessness. Knowing your BOLT score will help you determine where you stand and how much improvement is needed.
Work on BOLT Score Improvement: If your BOLT score is below 25 seconds, focus on enhancing it through targeted breathing exercises and techniques.
Embrace Light, Slow, and Deep (LSD) Breathing: One effective way to improve your BOLT score is by practicing Light, Slow, and Deep (LSD) breathing. This technique will help you achieve better breath control and gradually increase your BOLT score. Practice reducing your breathing volume before bed. And tape your mouth to ensure nose breathing. This will help you sleep deeper for better recovery and mental focus.
Commit to Nose Breathing: Make a conscious effort to breathe only through your nose, even during exercise. Nose breathing offers numerous benefits, such as improved oxygenation and filtration of inhaled air.
Gradually Progress to Advanced Techniques: Once you've laid a strong foundation with functional everyday breathing and achieved a BOLT score of 25 seconds or more, you can confidently explore more advanced Oxygen Advantage® exercises, knowing that you've built a solid base for long-term success.
