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Integrated Training

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2 contributions to Integrated Training
Use Stress to Create Calm (5:20:10)
You will see this exercise in the breathing for calm and focus section of the course. A 5:20:10 (inhale:hold:exhale) restricts your breathing to around 2 breath cycles per minute. See the questions below and comment with your answers. I will be posting a follow up to this post. 1. Could this exercise be used as a calming breathing practice? 2. What do you think will happen in terms of arterial oxygenation saturation? Oxygen saturation (SpO2) is a measurement of how much oxygen your blood is carrying as a percentage of the maximum it could carry. It is a reading out of 100%. Normal Sp02 is between 95-98% and can be recorded on a simple pulse oximeter. 3. If one day you find this exercise easy (no stress or air huger) and another day you find it more difficult, what is that a reflection of? 4. This is an exercise I would regularly use at the start of a recovery session with athletes we train (see pic below). Why would I start with this? what am I trying to learn about the state of the athlete with this exercise? FYI - Generally 2 things result in a low Sp02 readings below 95% - An inability of the lungs to inhale and send oxygen to all cells and tissues - An inability of the bloodstream to circulate to the lungs, collect oxygen, and transport it around the body Try performing a 5:20:10 for 2 minutes and see how you feel. Use the breathing pacer. Rip in with some answers or questions
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New comment 45m ago
Use Stress to Create Calm (5:20:10)
0 likes • 1d
I just completed the 5:20:10 for 10 minutes. It was very calming for me and a great reset after a long day. The exhale creates such a smoothing effect, especially after the long breath hold. I’ll be testing this as a recovery tool after my workouts. Great stuff - I’m enjoying learning new content from this course all the time!
0 likes • 8h
@Dave Wood Thanks for sharing! This makes sense, and what a cool diagram - there's really a lot going on. I see you can test yourself further with this in Apnea Training. Looking forward to practising this further.
Get Ready for Our Next Live Call!
Hey Team, We’re all set for our next Live Call—check the calendar for the google meet link! Tuesday 26th November 2.30pm (UTC+13) If you can’t make it, no worries. Just post your question on the Community Page, and Dave can go in-depth during the call. Looking forward to seeing you next week!
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New comment 21h ago
1 like • 1d
Shame I’ll miss it too while being based in the UK. Thanks for recording it - I will look forward to catching up with the recorded session in the morning!
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Stuart Hilton
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4points to level up
@stuart-hilton-9402
Stu from UK

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Joined Nov 12, 2024
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