Hi all,
When I first saw the breathing mask from the Oxygen Advantage, I swore I’d never use it. I thought wearing a mask for breathing was silly. What I love about breathing is its simplicity.
However, because I got the Sports Mask as part of the training a couple weeks ago, I gave it a shot. And now I’m hooked.
What the mask does:
Adds resistance to your breathing
Increases carbon dioxide tolerance
Helps drop oxygen saturation
Your diaphragm is probably one of your most underworked muscles. The added resistance of the mask helps strengthen your diaphragm, leading to more efficient breathing.
The mask is also designed to pool carbon dioxide (CO2). If you’ve been following my work at all, you know the importance of CO2. The mask makes it easy to feel ‘air hunger’ without even trying. This will help build CO2 tolerance over time.
Lastly, because the mask limits air inflow, it also makes it easier to practice intermittent hypoxia. A brisk walk on the highest resistance setting easily drops me into mild hypoxia (SpO2 ~95%).
How I Use The Breathing Mask
I am currently using the breathing mask 2 times a day, for a total of ~10 minutes.
In the morning, I take around 15 big breaths (nasally) on the highest resistance setting as “inspiratory muscle training”. After this, I do a 4-minute workout of squats, push-ups, and plank, with the mask on the lowest resistance setting. This is surprisingly difficult.
At night, I do a series of stretches with the mask on the highest resistance setting.
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Over the past 3 weeks, I’ve noticed that the exercises with the mask have gotten easier. I’m sure it’s partially a mental adaptation, but I also feel that my breathing is easier and my CO2 tolerance is increasing. (Note: My CO2 Tolerance Test score has increased from ~45 sec to around 67 sec, but I have made other changes, especially to my sleep, which have also helped.)
If you are at all interested in resistance breathing, I recommend you give it a shot. The benefits are real and quickly noticeable. Obviously, I’m a fan of the Oxygen Advantage® Sports Mask, but there are plenty of others out there. Just make sure you get one that supports nasal breathing.
In good breath,
Nick
P.S. The change I made to my sleep was to add 2-2.5 hours after dinner before going to sleep. The author of The Longevity Paradox recommends 4 hours, but that isn’t practical with my schedule. However, adding just 2 hours between dinner and bedtime has substantially improved my sleep and breath hold times. Besides taping, this might be the 2nd easiest change I have made that has substantially improved my overall quality of life.