Optimise your performance with every breath.

There is a scientifically proven link between Breathwork exercises and lower systolic rates. 

For example, here is an article that links results to a practice called High-Resistance Inspiratory Muscle Strength Training (IMST)

https://www.webmd.com/hypertension-high-blood-pressure/news/20210708/breathing-exercises-lower-bp-heart-attack-risk

And here, even more detail. 

https://www.ahajournals.org/doi/10.1161/JAHA.121.020980

The IMST exercises use a respiratory training device. I am an Ambassador for Airofit, and get a discount on the purchase to share with clients. 

https://uk.airofit.com

So yes, one benefit of breath training can be reducing heart rates and lower blood pressure. 

I used to box at Islignton Boxing Club so I'm very familiar with how strenuous bouting can be and how there might be a tendency to hold your breath in the ring. 

A higher performance respiratory system will mean better oxygenation and better breathing habits in the ring. Training yourself to breathe effectively can happen outside the ring and outside the club. For example, breathing a pattern I teach called Breathlight B will change how you breathe biomechanically, training you to take deeper breaths and increase your VO2 max. The more oxygen you can get into your blood, the better you will manage fatigue, in a round and from round to round over time. Similarly, an oxygenated brain is a clearer thinking brain. With clarity you can box more strategically, rather than depending on pure strength and luck. 

In general, in the bout, fighters, and especially boxers, are taught to exhale through the nose sharply every time they throw a punch. This sudden release of oxygen invites an influx of air immediately once the punch is retracted. 

The Oxygen Advantage programme has routines for MMA and boxing clients and I would be delighted to train anyone to perform better, for training and in competition. 

There is a whole field of work in this space and a proven correlation between breath training and reduced asthma systems.

My coach and author of The Oxygen Advantage, Patrick McKeown, who has been training people for over 18 years, has seen many asthma patients reduce their symptoms by 50% within two weeks of doing the practices I teach. 

The benefits of functional breathing include:

• Reduced nasal congestion
• Reduced Coaching
• Less wheezing 
• Reduced breathlessness
• Fewer colds 

I start coaching by measuring the client’s current respiratory ability, with a score called BOLT (Blood Oxygen Level Test). I then introduce them to daily breathing exercises and measure improvements over time. 

If you would like to know more about paid one-to-one coaching, please contact me. Alternatively join a free class at 7am every week day or at 8.30pm Sunday night on Instragram Live at https://www.instagram.com/mattbagwell/

When I was asked this question, I didn't know if it referred to prenatal pain, pain in delivery or postnatal pain so my answer here is quite general. 

Safe to say, there is A LOT that breathing can do in each stage to help the mother – and the other parent if there is one too, I would say! 

Breathing changes for the mother in pregnancy, with oxygen demand increasing due to an increased metabolic rate and up to 20% increase in oxygen consumption. Also, the abdominal cavity size reduces as the baby gets larger. There are also significant biochemical changes in the blood and hormones levels, affected by sensitivity to CO2 levels. 

One aspect of pregnancy can be breathlessness and in turn, this can exacerbate prenatal anxiety. Both can be managed with breathwork exercises. 

However, the question was about pain relief. Certainly, there are breathwork patterns that can help access the parasympathetic nervous system – the calm state – and these will be helpful for pain and stress management. Similarly good functional breathing can help maintain postural integrity, reducing back pain, for example. 

I teach prenatal breath one-to-one or come along to one of my free Sunday night classes and you’ll pick up the basics there (although not explained or specifically tailored, and with more swearing probably!) 

I hope this helps and good luck with this very exciting event! 

People often think that hypothermia – where the body loses heat faster than producing it, causing a. falling core temperature and potentially dangerous symptoms - is a risk when the water is very cold, especially in winter months. 

Open water temperatures are lower than body temperature (36.5 degrees C) all year around, so hypothermia is always possible. Mild hypothermia can be experienced as the core body drops to between 32.3˚C – 35˚C, moderate from 28˚C – 32.2˚C and severe at below 28˚C. The danger is that people might not be able to gauge the severity of their condition or control it as they could experience loss of cognitive thought processing. 

There is a saying used often in open water and cold-water immersion communities, “one minute for every 1˚C.” This is dangerous. We are all different physiologically and hypothermic symptoms could be acerbated by air temperature after exiting the water. So read the signs; if someone starts to feel cold, it’s time to exit the water, and get warm immediately. 

How do you avoid it safely? Simply, don’t let your core temperature drop below 35˚C for long periods. Some people do acclimatise to cold water exposure; starting when the water is warmer and maintaining a consistent practice whilst reducing the time as temperature drop. Similarly, committed devotees might wear less layers, sleep in colder rooms and not be dependent on heating. 

It’s important to state that there are other risks of wild swimming and cold-water immersion, not only time in the water. Practitioners must take the responsibility for doing it safely. More information can be found here https://www.outdoorswimmingsociety.com/tips-on-winter-swimming/

All this said, there are proven health benefits of cold exposure including improved blood circulation, reduced inflammation, and stimulation of the Vagus nerve, which reduces stress hormones in the body. And the awe of being in nature, so connected to it and to yourself? Well, there’s the immeasurable benefit.

My personal tips for open water, wild swimming, ice bath and cold shower exposure? 

1. Let someone else know you’re doing it and better still, be in a group. 
2. Understand how to enter and exit the water safely. 
3. Understand the currents, swells, and rips.
4. Don’t ‘jump in.’ Instead, enter gently and with an exhale. 
5. Don’t feel that you must stay in to prove your resilience or determination to anyone. 

And yes, you will laugh, you will feel alive, and you can wash away stress. It’s a very good way to start any day, safely.