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Programa de Treino para Iniciantes

Breath Hold Development

Iniciante    6 Semanas   84 Treinos Méd 7 min

Equipamento: No Equipment

Brian Fallon
 		    Adicionado Por Brian Fallon
Breath Hold Development
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Descrição

This is a six week program designed to introduce people to Breath Holding for Performance. There are two exercises per day; they may be done concurrently, or at different parts of the day (i.e., morning and evening). The second exercise is always a parasympathetic system (“Rest & Digest”) exercise, designed to relax the body and the mind. Each week the length of time extends one second for inhales, and two seconds for exhales. The more you can control your ventilation in a smooth, relaxed manner, the greater control you will have over your breath holds. If at any point in time you feel light-headed, dizzy, disorientated, or nauseous, STOP the breathing exercises and just breathe normally until symptoms subside. Having a Pulse Oximeter to track your blood oxygenation levels (SMO2) and a heart rate monitor to track your heart rate is highly encouraged. NOTE that one the last day of the first week is a BOLT assessment - take note of the time of your breath hold. You will repeat the BOLT assessment on the last day of the program. This should show you how much you progressed!

Calendário
D S T Q Q S S
1 Day 1: "BR 4:4 Coherence Breathing", "BR 4:8 Parasympathetic Breathing"
+1 more
2 Day 2: "BR 4:4 Coherence Cleansing Breaths", "BR 4:8 Parasympathetic Breathing"
+1 more
3 Day 3: "BR 5 Min Alt Nostril Breathing :04", "BR 4:8 Parasympathetic Breathing"
+1 more
4 Day 4: "BR Triangle Breathing 4:0:4:4", "BR 4:8 Parasympathetic Breathing"
+1 more
5 Day 5: "BR Triangle Breathing 4:4:4:0", "BR 4:8 Parasympathetic Breathing"
+1 more
6 Day 6: "BR Box Breathing 4:4:4:4", "BR 4:8 Parasympathetic Breathing"
+1 more
7 Day 7: "BR BOLT Assessment", "BR 4:8 Parasympathetic Breathing"
+1 more
8 Day 8: "BR 5:5 Coherence Breathing", "BR 5:10 Parasympathetic Breathing"
+1 more
9 Day 9: "BR 5:5 Coherence Cleansing Breaths", "BR 5:10 Parasympathetic Breathing"
+1 more
10 Day 10: "BR 5 Min Alt Nostril Breathing :05", "BR 5:10 Parasympathetic Breathing"
+1 more
11 Day 11: "BR Triangle Breathing 5:0:5:5", "BR 5:10 Parasympathetic Breathing"
+1 more
12 Day 12: "BR Triangle Breathing 5:5:5:0", "BR 5:10 Parasympathetic Breathing"
+1 more
13 Day 13: "BR Box Breathing 5:5:5:5", "BR 5:10 Parasympathetic Breathing"
+1 more
14 Day 14: "BR 5:5 Coherence Cleansing and Hold", "BR 5:10 Parasympathetic Breathing"
+1 more
15 Day 15: "BR 6:6 Coherence Breathing", "BR 6:12 Parasympathetic Breathing"
+1 more
16 Day 16: "BR 6:6 Coherence Cleansing Breaths", "BR 6:12 Parasympathetic Breathing"
+1 more
17 Day 17: "BR 6 Min Alt Nostril Breathing :06", "BR 6:12 Parasympathetic Breathing"
+1 more
18 Day 18: "BR Triangle Breathing 6:0:6:6", "BR 6:12 Parasympathetic Breathing"
+1 more
19 Day 19: "BR Triangle Breathing 6:6:6:0", "BR 6:12 Parasympathetic Breathing"
+1 more
20 Day 20: "BR Box Breathing 6:6:6:6", "BR 6:12 Parasympathetic Breathing"
+1 more
21 Day 21: "BR 6:6 Coherence Cleansing and Hold", "BR 6:12 Parasympathetic Breathing"
+1 more
22 Day 22: "BR 7:7 Coherence Breathing", "BR 7:14 Parasympathetic Breathing"
+1 more
23 Day 23: "BR 7:7 Coherence Cleansing Breaths", "BR 7:14 Parasympathetic Breathing"
+1 more
24 Day 24: "BR 7 Min Alt Nostril Breathing :07", "BR 7:14 Parasympathetic Breathing"
+1 more
25 Day 25: "BR Triangle Breathing 7:0:7:7", "BR 7:14 Parasympathetic Breathing"
+1 more
26 Day 26: "BR Triangle Breathing 7:7:7:0", "BR 7:14 Parasympathetic Breathing"
+1 more
27 Day 27: "BR Box Breathing 7:7:7:7", "BR 7:14 Parasympathetic Breathing"
+1 more
28 Day 28: "BR 7:7 Coherence Cleansing and Hold", "BR 7:14 Parasympathetic Breathing"
+1 more
29 Day 29: "BR 8:8 Coherence Breathing", "BR 8:16 Parasympathetic Breathing"
+1 more
30 Day 30: "BR 8:8 Coherence Cleansing Breaths", "BR 8:16 Parasympathetic Breathing"
+1 more
31 Day 31: "BR 8 Min Alt Nostril Breathing :08", "BR 8:16 Parasympathetic Breathing"
+1 more
32 Day 32: "BR Triangle Breathing 8:0:8:8", "BR 8:16 Parasympathetic Breathing"
+1 more
33 Day 33: "BR Triangle Breathing 8:8:8:0", "BR 8:16 Parasympathetic Breathing"
+1 more
34 Day 34: "BR Box Breathing 8:8:8:8", "BR 8:16 Parasympathetic Breathing"
+1 more
35 Day 35: "BR 8:8 Coherence Cleansing and Hold", "BR 8:16 Parasympathetic Breathing"
+1 more
36 Day 36: "BR Coherence Ladder 4-8", "BR 9:18 Parasympathetic Breathing"
+1 more
37 Day 37: "BR Coherence Cleansing Ladder 4-8", "BR 9:18 Parasympathetic Breathing"
+1 more
38 Day 38: "A52 Breathwork", "BR 9:18 Parasympathetic Breathing"
+1 more
39 Day 39: "BR 10 Min Alt Nostril Breathing Ladder", "BR 9:18 Parasympathetic Breathing"
+1 more
40 Day 40: "BR Focus Triangle Breathing 4:7:8:0", "BR 10:20 Parasympathetic Breathing"
+1 more
41 Day 41: "BR Box Breathing Ladder 4-8", "BR 10:20 Parasympathetic Breathing"
+1 more
42 Day 42: "BR BOLT Assessment", "BR 10:20 Parasympathetic Breathing"
+1 more
Equipamento Recomendado

Faça este programa com o melhor equipamento de exercício. Recomendamos o uso de um monitor de frequência cardíaca de tira peitoral bluetooth ou um smartwatch para mais otimização de treinamento e acompanhamento de desempenho.

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Atualmente Matriculado

Brian Fallon
Foxtrot Zekey

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