1 00:00:09,240 --> 00:00:12,719 Speaker 1: Hey, everyone, welcome to another edition of Wisdom Wednesdays. Today, 2 00:00:13,039 --> 00:00:15,560 Speaker 1: I want to dive into a topic that might sound 3 00:00:15,640 --> 00:00:19,239 Speaker 1: a little niche, but could actually have profound effects on 4 00:00:19,280 --> 00:00:23,680 Speaker 1: your brain, your exercise performance, and even your lifespan. 5 00:00:24,239 --> 00:00:25,520 Speaker 2: Today we're going to talk about. 6 00:00:25,280 --> 00:00:30,760 Speaker 1: The many benefits of nasal breathing, especially during lower intensity exercise, 7 00:00:31,240 --> 00:00:36,440 Speaker 1: and how it links to a fascinating concept called transient hypercapnia. 8 00:00:37,040 --> 00:00:39,120 Speaker 1: By the end of this episode, you'll have a strong 9 00:00:39,240 --> 00:00:44,080 Speaker 1: case for why naso breathing should become ideally practice, not 10 00:00:44,280 --> 00:00:48,199 Speaker 1: just something reserved for meditation. So let's dig into the 11 00:00:48,360 --> 00:00:50,720 Speaker 1: recent science. The first study that I want to talk 12 00:00:50,720 --> 00:00:54,440 Speaker 1: about came out of Baylor University and was published in 13 00:00:54,480 --> 00:00:59,520 Speaker 1: a journal called Cerebral Circulation, Cognition, and Behavior, and the 14 00:00:59,600 --> 00:01:03,520 Speaker 1: author in this study led out a comprehensive framework for 15 00:01:03,640 --> 00:01:08,800 Speaker 1: how naso breathing during moderate aerobic exercise, particularly in what 16 00:01:08,840 --> 00:01:12,120 Speaker 1: we call zone two that's sixty to seventy percent of 17 00:01:12,120 --> 00:01:15,840 Speaker 1: your max heart rate, how this can create a state 18 00:01:16,040 --> 00:01:21,319 Speaker 1: called transient hypercapnia, which means a temporary increase in the 19 00:01:21,400 --> 00:01:24,040 Speaker 1: levels of carbon dioxide in the blood. 20 00:01:24,600 --> 00:01:26,240 Speaker 2: So why should this matter? 21 00:01:26,880 --> 00:01:29,600 Speaker 1: Turns out that when we breathe through our nose, particularly 22 00:01:29,720 --> 00:01:35,480 Speaker 1: during lower intensity exercise, we actually avoid hyperventilation, which is 23 00:01:35,480 --> 00:01:38,000 Speaker 1: a big deal. So hyperventilation, as you probably know, is 24 00:01:38,000 --> 00:01:42,600 Speaker 1: that shallow, fast breathing that blows off too much CO 25 00:01:42,920 --> 00:01:47,840 Speaker 1: two naso breathing slows you down, helps you retain more 26 00:01:47,960 --> 00:01:52,120 Speaker 1: CO two combon dioxide, and that slight elevation in CO 27 00:01:52,440 --> 00:01:56,120 Speaker 1: two is enough and this is the key to trigger 28 00:01:56,400 --> 00:02:00,840 Speaker 1: cerebral vasodilation, which is a fancy term meaning that your 29 00:02:00,920 --> 00:02:05,520 Speaker 1: brain's blood vessels widen, and when that happens, you get 30 00:02:05,520 --> 00:02:09,440 Speaker 1: an increase in cerebral blood flow. Now why is this 31 00:02:09,560 --> 00:02:11,119 Speaker 1: important Because. 32 00:02:10,800 --> 00:02:13,360 Speaker 2: Your brain is a very greedy. 33 00:02:13,160 --> 00:02:16,960 Speaker 1: Organ It consumes about twenty to thirty percent of your 34 00:02:16,960 --> 00:02:20,520 Speaker 1: glucose but also about twenty percent of your oxygen, and 35 00:02:20,680 --> 00:02:26,600 Speaker 1: increasing blood flow to it during exercise stimulates neuroplasticity, the 36 00:02:26,680 --> 00:02:30,760 Speaker 1: brain's ability to adapt and to grow. You also get 37 00:02:30,800 --> 00:02:34,919 Speaker 1: a boost in metabolic activity in key areas like the hippocampus, 38 00:02:35,360 --> 00:02:38,480 Speaker 1: which is vital from memory and cognition. And we know 39 00:02:38,919 --> 00:02:42,840 Speaker 1: that in older adults, cerebral blood flu tends to drop off, 40 00:02:42,880 --> 00:02:48,919 Speaker 1: which can cause neurodegenerators at least impact neurodegenerative diseases. So 41 00:02:49,080 --> 00:02:52,200 Speaker 1: anything that's increasing cerebral blood flow is a good thing. 42 00:02:52,720 --> 00:02:56,239 Speaker 1: And this study showed that past about seventy percent of 43 00:02:56,320 --> 00:02:59,640 Speaker 1: year max aerobic effort. And that's when we get into 44 00:02:59,800 --> 00:03:05,200 Speaker 1: ZOE three, cerebral blood flow actually declines, largely due to 45 00:03:05,240 --> 00:03:10,320 Speaker 1: compensatory mechanisms that prevent pressure brain pressure from getting too high. 46 00:03:10,720 --> 00:03:14,240 Speaker 1: But that sweet spot sixty five to seventy percent of 47 00:03:14,280 --> 00:03:16,519 Speaker 1: your max effort, right in the middle of the zone two, 48 00:03:17,000 --> 00:03:19,279 Speaker 1: you get the best of both words. You get sustained 49 00:03:19,400 --> 00:03:24,280 Speaker 1: brain blood flow and cognitive benefits. And here's where naso 50 00:03:24,280 --> 00:03:28,880 Speaker 1: breathing comes in. It actually amplifies the effect without the 51 00:03:28,919 --> 00:03:33,040 Speaker 1: need for fancy altitude chambers or gas masks. And in fact, 52 00:03:33,080 --> 00:03:37,920 Speaker 1: the authors argue that naoso breathing can mimic the beneficial 53 00:03:37,920 --> 00:03:42,440 Speaker 1: effects of hypoxia low oxygen without the need to train 54 00:03:42,640 --> 00:03:48,720 Speaker 1: in low oxygen environments and transient that's short term hypoxia 55 00:03:49,080 --> 00:03:52,080 Speaker 1: or low oxygen actually has been shown to have lots 56 00:03:52,080 --> 00:03:54,120 Speaker 1: of health benefits and a lot of people are saying 57 00:03:54,240 --> 00:03:58,160 Speaker 1: it's a longevity practice, but it has to be transient. 58 00:03:58,200 --> 00:04:04,040 Speaker 1: That's key. Transient hypoxia is possible because naso breathing induces 59 00:04:04,600 --> 00:04:08,720 Speaker 1: hypoventilation that's slowing down in the breathing and leads to 60 00:04:08,760 --> 00:04:13,440 Speaker 1: a buildup of carbon dioxide, which is known as hyper capnia, 61 00:04:13,840 --> 00:04:16,560 Speaker 1: which acts on the body much the same way that 62 00:04:16,640 --> 00:04:21,720 Speaker 1: hypoxia does. So there's this interaction between hypoxia and hypercapnia. No, 63 00:04:22,160 --> 00:04:24,279 Speaker 1: we're going to add a second piece to the puzzle. 64 00:04:24,640 --> 00:04:28,080 Speaker 1: The second study, published this year and the International Journal 65 00:04:28,080 --> 00:04:34,880 Speaker 1: of Molecular Sciences, explores the relationship between hypoxia, hypercapnia tolerance, 66 00:04:35,120 --> 00:04:38,919 Speaker 1: and life expectancy. And anybody who knows anybody who does 67 00:04:39,000 --> 00:04:44,479 Speaker 1: any free diving, they're all about hypercapnia tolerance, increasing their 68 00:04:44,520 --> 00:04:48,840 Speaker 1: tolerance for CO two. And there's lots of extreme exercise 69 00:04:49,240 --> 00:04:52,719 Speaker 1: that's around this hypercapnia tolerance. And there's very good reason 70 00:04:53,800 --> 00:04:57,880 Speaker 1: because researchers have found that the ability to tolerate these states, 71 00:04:57,960 --> 00:05:03,159 Speaker 1: both the mild oxygen deprivation of hypoxia and the hypercapina 72 00:05:03,240 --> 00:05:07,880 Speaker 1: the elevated CO two, is strongly linked to increase longevity 73 00:05:08,000 --> 00:05:11,760 Speaker 1: in both humans and animals, and they point to species 74 00:05:11,800 --> 00:05:15,960 Speaker 1: like the naked mole rat and the bowhead wheel, both 75 00:05:16,000 --> 00:05:19,200 Speaker 1: of which live in low oxygen or CO two rich 76 00:05:19,320 --> 00:05:23,600 Speaker 1: environments and have exceptional life spans compared to other similar species. 77 00:05:23,839 --> 00:05:25,080 Speaker 2: And what these species have in. 78 00:05:25,000 --> 00:05:29,880 Speaker 1: Common is a heightened resistance to oxidative stress, right, a 79 00:05:30,000 --> 00:05:33,320 Speaker 1: term you probably have heard of that contributes to aging. 80 00:05:34,000 --> 00:05:38,159 Speaker 1: And they also get enhanced mitochondrial efficiency. You've heard me 81 00:05:38,279 --> 00:05:41,560 Speaker 1: bang on about the mitochondria, and this is really key. 82 00:05:41,600 --> 00:05:43,960 Speaker 1: This is where we get a little bit geeky. There's 83 00:05:44,279 --> 00:05:48,960 Speaker 1: upregulation of HEIF one alpha, and the HEIF one alpha 84 00:05:49,000 --> 00:05:53,000 Speaker 1: pathway is really critical in longevity. This is a protein 85 00:05:53,040 --> 00:05:57,280 Speaker 1: that stimulates both vascular and neuronal as in new nerve 86 00:05:57,320 --> 00:06:01,080 Speaker 1: cells growth, much like you see in the naso breathing 87 00:06:01,120 --> 00:06:06,880 Speaker 1: induced hypercapnia and even more impressingly, mice that are subjected 88 00:06:06,920 --> 00:06:12,880 Speaker 1: to intermittent hypercapnic hypoxic training. So short repeated sessions of 89 00:06:13,000 --> 00:06:17,719 Speaker 1: low oxygen and high CO two show the sixteen percent 90 00:06:17,920 --> 00:06:22,360 Speaker 1: increase in average lifespan. Now that is not a small number. 91 00:06:22,440 --> 00:06:27,239 Speaker 1: We're talking about potentially adding years of qualitary life quality 92 00:06:27,279 --> 00:06:31,400 Speaker 1: life sorry, through respiratory conditioning. So let's try and connect 93 00:06:31,440 --> 00:06:36,480 Speaker 1: these dots. When you engage in modern intensity aerobic exercise 94 00:06:36,560 --> 00:06:40,040 Speaker 1: that zone two and you breathe only through your nose, 95 00:06:40,520 --> 00:06:44,520 Speaker 1: you prevent hyperventilation, you increase the carbon dioxide the CEO 96 00:06:44,600 --> 00:06:47,080 Speaker 1: two in your bloodstream, and this sets off a chain 97 00:06:47,080 --> 00:06:54,200 Speaker 1: reaction vasodilation, increased cerebral blood flow, nitric oxide production, and 98 00:06:54,240 --> 00:07:00,279 Speaker 1: the stimulation of hypoxia inducible factors that if one, all 99 00:07:00,480 --> 00:07:05,000 Speaker 1: of which have cognitive, vascular, and longevity benefits. So you're 100 00:07:05,360 --> 00:07:12,360 Speaker 1: essentially doing a mini hypercapniic hypoxia training session every time 101 00:07:12,520 --> 00:07:14,920 Speaker 1: you go for a brisk walk or a slow run 102 00:07:15,000 --> 00:07:18,360 Speaker 1: or an easy jog using only naisle breathing. And you 103 00:07:18,360 --> 00:07:21,080 Speaker 1: can do that with any type of exercise. So the 104 00:07:21,160 --> 00:07:26,240 Speaker 1: key here is finding out what your zone too is. Right, 105 00:07:26,280 --> 00:07:29,160 Speaker 1: that's that sixty to seventy percent of your VO two 106 00:07:29,200 --> 00:07:34,120 Speaker 1: max or sixty seven percent of your maximum heart rate. 107 00:07:34,280 --> 00:07:35,920 Speaker 2: If you have a heart rate manager, you can work 108 00:07:36,000 --> 00:07:36,320 Speaker 2: that out. 109 00:07:36,720 --> 00:07:39,520 Speaker 1: There are aids prediction formulas, but they can be a 110 00:07:39,520 --> 00:07:43,120 Speaker 1: bit hit or miss. Basically, this is an intensity and 111 00:07:43,120 --> 00:07:46,360 Speaker 1: you can try this whether it's on a rower or stomaster, 112 00:07:47,640 --> 00:07:49,320 Speaker 1: a treadmill. 113 00:07:49,000 --> 00:07:50,080 Speaker 2: An exercise bag. 114 00:07:50,840 --> 00:07:55,040 Speaker 1: Get to an intensity where you can just about to 115 00:07:55,400 --> 00:07:59,760 Speaker 1: carry on a conversation. You can talk, but you cannot sing. Right, 116 00:08:00,120 --> 00:08:03,240 Speaker 1: that is definitely zone too and just note whatever that 117 00:08:03,400 --> 00:08:07,240 Speaker 1: speed is, and that is where you should be exercising 118 00:08:07,600 --> 00:08:11,840 Speaker 1: and ideally tape your mouth. Tape your mouth shut so 119 00:08:11,880 --> 00:08:14,000 Speaker 1: you can just breathe through your nose. And I've been 120 00:08:14,160 --> 00:08:17,280 Speaker 1: traaling with this. Sounds a bit weird, but it is 121 00:08:17,320 --> 00:08:21,200 Speaker 1: a proven strategy to build a habit. Now you probably find, 122 00:08:21,720 --> 00:08:25,520 Speaker 1: particularly if you're outside doing slow running or whatever, that 123 00:08:25,920 --> 00:08:28,920 Speaker 1: breathing through your nose. You'll be a bit of a 124 00:08:28,960 --> 00:08:31,520 Speaker 1: snotty mess the first few times you do it, but 125 00:08:31,560 --> 00:08:33,080 Speaker 1: you will adapt, right. 126 00:08:34,240 --> 00:08:36,920 Speaker 2: So the second point here, So the first one is training. 127 00:08:36,559 --> 00:08:41,080 Speaker 1: Your tolerance, so doing that that moderate intensity exercise and 128 00:08:41,120 --> 00:08:44,240 Speaker 1: then monitoring your breath. If you've got a heart rate 129 00:08:44,320 --> 00:08:46,920 Speaker 1: monitor and you know what that zone is, try and 130 00:08:47,080 --> 00:08:49,080 Speaker 1: aim to say in that zone too. 131 00:08:49,440 --> 00:08:50,920 Speaker 2: But you'll notice if you go too. 132 00:08:50,880 --> 00:08:53,320 Speaker 1: High because you really struggle with a breathing and you 133 00:08:53,480 --> 00:08:55,440 Speaker 1: just got to slow it down a little bit. And 134 00:08:55,480 --> 00:08:58,960 Speaker 1: then it's just about consistency. This will take you a 135 00:08:59,080 --> 00:09:02,360 Speaker 1: number of sections to actually get used to it, and 136 00:09:02,400 --> 00:09:05,360 Speaker 1: the consistency really is key. 137 00:09:05,160 --> 00:09:06,240 Speaker 2: Here, it really is. 138 00:09:06,679 --> 00:09:10,559 Speaker 1: And then it's about building your hyper company of tolerance, 139 00:09:10,760 --> 00:09:14,559 Speaker 1: just like those free divers do. Taco breathing is another 140 00:09:14,640 --> 00:09:17,600 Speaker 1: type of breathing that builds up your hypercapanic tolerance, and 141 00:09:17,600 --> 00:09:20,920 Speaker 1: there's lots of benefits from potaco breathing and you can 142 00:09:21,080 --> 00:09:24,480 Speaker 1: even do short breath holes at the end of each 143 00:09:24,640 --> 00:09:28,199 Speaker 1: ex heel when you're walking. Just don't push it too far. 144 00:09:28,280 --> 00:09:30,760 Speaker 1: This isn't about going purple and seeing if you can 145 00:09:30,800 --> 00:09:34,320 Speaker 1: beat your meats. It's about gently increasing your CO two 146 00:09:34,360 --> 00:09:39,199 Speaker 1: tolerance over time. And look, if you're already a regular exerciser, 147 00:09:39,280 --> 00:09:42,400 Speaker 1: this is an easy tweak to your low intensity sessions 148 00:09:42,800 --> 00:09:47,600 Speaker 1: that can supercharge the brand benefits of your workout. And 149 00:09:47,640 --> 00:09:50,600 Speaker 1: if you're not yet in the habit, this could actually 150 00:09:50,600 --> 00:09:54,480 Speaker 1: be a really good entry point where you're actually doing 151 00:09:54,520 --> 00:09:57,800 Speaker 1: that lower intensity exercises as well tolerated. But just tape 152 00:09:57,840 --> 00:09:59,760 Speaker 1: your mouth up and you get a shit heap more 153 00:10:00,400 --> 00:10:01,480 Speaker 1: of extra benefits. 154 00:10:02,040 --> 00:10:03,960 Speaker 2: So that is it for this week, folks. 155 00:10:04,000 --> 00:10:06,840 Speaker 1: A little one that's a little bit left side, but 156 00:10:06,960 --> 00:10:09,720 Speaker 1: I've actually been trialing with it, and big shout out 157 00:10:09,720 --> 00:10:12,640 Speaker 1: to Barney. Actually he was on my podcast a couple 158 00:10:12,640 --> 00:10:16,480 Speaker 1: of weeks ago around the breathing who actually reminded me 159 00:10:16,559 --> 00:10:18,559 Speaker 1: about this and that's when I went and dug into 160 00:10:18,559 --> 00:10:22,440 Speaker 1: the research. So thanks for the nudge, Barney. That is 161 00:10:22,480 --> 00:10:24,520 Speaker 1: it for this week folks, catch you next time.