This is the instructional video for RECOVER 2. Programming notes are below for the breath work...
4-Phase Breathing Tempo: I/H1/E/H2
I: Inhale through nose into belly
H1: Breath Hold 1
E: Exhale through mouth
H2: Breath Hold 2
PART 1- 10-5-10-5 Breath Training: 5-10 minutes
- Inhale through the nose into the belly for 10 seconds (single nostril, double or variety)
- Hold breath for 5 seconds
- Exhale through mouth for 10 seconds (purse lips or add resisted breathing device)
- Hold breath for 5 seconds
That's 1 breath cycle that takes 30 seconds to complete. BE SMOOTH on the inhales and exhales. Repeat for 5-10 minutes. This is also a perfect warmup for 5-5-5-5 resisted box breathing. You can do 5 minutes at the 10-5-10-5 tempo then move right into a 5-second box breath (5-5-5-5).
PART 2- Breath Holds Ladder: 5-10 minutes
Start with a 10-second breath hold. Then perform a ladder where you add 5 seconds to every breath hold until you can't go any higher, you feel light-headed or panic overtakes you. Then stay at the top hold time for the remainder of the work period.
For example, building up to a 30-second breath hold:
5-10-5-5
5-15-5-5
5-20-5-5
5-25-5-5
5-30-5-5...
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