The average person takes 23,000 breaths per day and CrossFitters are far above average! When we breathe properly, our hard-working muscles get supplied with nutrient-rich blood and disposes of toxins such as Carbon Dioxide! So how often do you focus on your breathing BEFORE it becomes a hindering factor in the workout. Here are a couple different breathing techniques you can try:

PACE BREATHING

This is used to for pacing your breath during high volume reps of weight lifting. Rich Froning does this and it's a slow but steady way to win the race! On the way up in the lift, pause for a millisecond to take a swift breath in at the top, then on the way down let that breath back out. These are big breaths but breathing during the lift will allow for less overall rest time to breathe!

BOX BREATHING
This can help regain your calm when you're starting to panic or breathing too fast! You take a breath in, hold for 4 seconds, breath out, hold for 4 seconds, and repeat! This a very technical and strategic form of breathing!

VALSALVA MANUVER
This technique is great to use during low-rep heavy lifting sets or with a 1RM. You take a super deep breath in to fill your belly then close you mouth and nose so that when you force out an exhale, that breath is trapped. This increases the pressure in your thoracic cavity so that your body becomes much more rigid and stable.

SYSTEMA BREATHING
The main breathing principles are:
1. Inhale through the nose, exhale through the mouth.
2. Breathing leads physical movement.
3. Breathe with the frequency demanded by the given activity in the given moment, not more and no less.
4. Do not stop breathing, no matter what you are doing, with the exception of special breath holding practice.
5. Every breath starts and ends following the pendulum principle.
6. Develop the ability to perform an action on an inhalation and on an exhalation, regardless of the intensity of the effort and the position of the body.
7. The skill to remain relaxed while breathing.

STRENGTH
Power clean 1RM

WOD
Balls to the Walls (20 minute time cap)
50-40-30-20-10
Wall balls 20# to 10'/ 14# to 9'
Ball slam (same med ball)

170808 - Tips Tuesday - BREATHE!