How I Train My Breathing Muscles

My respiratory muscle trainer

Over the Easter weekend, my family and I were away in Lake Toba. Since I would be missing my regular Saturday ride, I brought along my inspiratory muscle trainer, so I could at least train my inspiratory muscles while away. I had previously written about training your breathing muscles.

I do not run with mine, just sit and breathe with it

There are different ways to train your breathing muscles. The 2 most common techniques are voluntary isocapnic hyperpnoea (VIH) and inspiratory pressure threshold loading (IPTL).

VIH involves breathing at high volumes and rates so it is similar to intense exercise while maintaining carbon dioxide at stable levels to avoid dizziness. It is primarily done using specialized devices like the Breathe Way Better device which allows you to rebreathe exhaled carbon dioxide from a bag. This creates a close loop to keep blood gas levels balanced when allowing you to strengthen your inspiratory muscles.

IPTL strengthens the breathing muscles using a device with a calibrated, spring-loaded valve like the Power Lung or the Power Breathe that requires a consistent force to open. Users breathe in forcefully through the mouth against this resistance. It creates a "threshold" that must be overcomed to be able to breathe in. That was the device that I brought along.

Where did I get this idea from? Thanks to Kowalski and colleagues (2023) who investigated 16 well trained triathletes (7 females, 9 males) for  6 weeks using the VIH or IPTL program with progressive overload. 

Both subjective and physiological responses were monitored across sessions. Blood markers, muscle oxygenation and cardiac indices were all measured before, during and after the training sessions to track adaptation and load.

The results show that both VIH and IPTL training increased physiological load. Blood gas analysis showed larger post respiratory muscle training differences in females compared to males. VIH induced smaller changes in blood gasometry compared to IPTL.

VIH produced higher subjective training load and perceived exertion compared to IPTL. IPTL caused greater metabolic stress, altering acid-base balance, elevated lactate and caused dizziness and headache.

The authors concluded that respiratory muscle training added measurable mental and physiological load in well trained triathletes. Usage of such training should be individualized depending on method and training context since this study suggests that the load (30 breaths twice a day) is significant enough to add to training load.

Even though the protocol is short and easy to fit into a training regime, my suggestion is to take it slow and use lower loads and progression to complement your regular training. 

Did it help my following Saturday ride after my Easter trip? I think it did. I fared better than I expected.

References

Kowalski T, Kasiak PS, Rebis K et al (2023). Respiratory Muscle Training Induces Additional Stress And Training Load In Well-Trained Triathletes - Randomized Controlled Trial. Frontiers in Physiology. 14: 1264265. DOI: 10.3389/fphys.2023.1264265

Farewell Physio Solutions

Thank you to our patients for supporting us through the years since we opened in 2007.

We bid goodbye to our first clinic, Physio Solutions, after 19 years at Singapore Shopping Centre. This space provided us with the opportunity to grow our patient base and train young physiotherapists. 

It gave us the space to learn how to manage a small clinic, allowing us to open a bigger second clinic in Amoy Street, 2 years later. It has been a great run and we could not have asked for more.

Will miss this room with a view

This year, when our lease came up for renewal, Gino and I decided to streamline and simplify now that we are in our 50s. We will both see our patients at our clinic in Holland Village, Sports Solutions, together with our team of physiotherapists.

Here’s to a new season of life!

To start with, it has been a nice change to be able to walk to work since April!

With the receptionists from the dental clinic next door

Being In Nature Helps

View of Lake Toba

I hope you are enjoying your Easter long weekend as you read this. My family and I are away this weekend in Lake Toba, in Medan, Indonesia

Last week, we discussed how being fit may protect us from depression and dementia. This past week I came across another article that shows how a 90 minute walk in nature also helps.

Pictures taken by walkers comparing their walks

In that study, participants who went on a 90 minute walk in nature reported lower levels of rumination. Rumination is the subjective, conscious recognition of dwelling on negative feelings, distress and their causes. It often links stress to depression and anxiety. Rumination is a know risk for mental illness.

These participants also showed reduced neural activity in an area of the brain linked to risk for mental illness compared to those who walked through an urban environment.

These results suggest that accessible areas in nature may be vital for mental health in our repidly urbanizing society.

Especially since more than 50 percent of  people live in urban areas. It is estimated that by 2050, this proportion will be 70 percent.

Not a cure-all to be in nature, but a good reminder that environment can shape mental well being. 

Reference

Bratman GN, Hamilton JP and Gross JJ (2015). Nature Experience Reduces Rumination And Subgenual Prefontal Cortex Activation. PNAS. 112(28): 8567-8572. DOI:10.1073/pnas.1510459112

That's our >90 min nature walk