How to Breathe Better According to Science | #92 ft. Dr. Eric Harbour

In this episode of the Critical Oxygen Podcast, Dr. Eric Harbour, Ph.D. and I discuss the how to breath better during endurance exercise according to science! In this episode we explore the mechanics of breathing, the physiological implications of different breathing patterns, and how these can be optimized for better endurance and performance. The conversation touches on the limitations athletes face regarding their breathing, the psychological aspects of breathing, and the potential for training to improve breathing efficiency and effectiveness. We also discuss the risks associated with over and under breathing, providing insights into how these factors can impact overall health and exercise performance. Our main topic of focus is Eric's research paper called Breath Tools: A Synthesis of Evidence-Based Breathing Strategies to Enhance Human Running - https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2022.813243/fullTAKEAWAYS- Breathing patterns significantly influence athletic performance.- Breath control can enhance both physiological and psychological aspects of exercise.- The lung structure is relatively fixed, but breathing function can be improved.- Nasal breathing offers various benefits, including better airway quality. But has limitations at higher exercise intensities.Enjoy!More about Dr. Eric Harbour:Eric has a Ph.D. in sports biomechanics, with a focus on breathing pattern in sport. He is a broadly experienced practitioner with a sports medicine background and has worked in NCAA athletics, alpine ski racing, and New Zealand rugby. His current role as a postdoctoral research scientist is in collaboration with adidas and other companies developing analytical approaches and wearable feedback interfaces to better understand and improve sports experiences. He is a runner, cyclist, and keen outdoor athlete and currently lives with his wife, child, and dog in Salzburg, Austria.Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want me to address, leave a comment!Follow Phil on Instagram - https://www.instagram.com/drphilbattersonInterested in learning more about physiology? Check out the Critical Oxygen website for blogs, courses and coaching -https://www.criticaloxygen.com/CHAPTERS00:00 Introduction to Breathing and Performance02:59 The Science of Breathing Patterns05:47 Breathing Mechanics and Physiology09:08 Breathing Limitations in Athletes12:01 The Role of Breathing in Exercise14:55 Breathing Techniques and Their Benefits17:50 Breathing Adaptations and Training20:45 Psychological Aspects of Breathing23:58 Conclusion and Future Directions34:40 Understanding Breathing Mechanics36:55 Exploring Breath Tools and Strategies39:51 The Importance of Diaphragmatic Breathing45:51 Nasal vs. Mouth Breathing: The Debate51:16 Active Exhale Techniques and Their Benefits58:47 Risks of Over and Under Breathing01:09:24 Exploring CO2 Tolerance and Exercise01:12:24 Breath Control in Swimming and Running01:15:50 The Synchronization of Breathing and Movement01:20:08 Breathing Techniques and Their Impact on Performance01:25:49 Measuring Breathing Patterns in Athletes01:30:36 Practical Applications of Breathing Strategies01:35:58 The Role of Sighing in Exercise01:41:18 Conclusion and Future DirectionsKEYWORDSbreathing, sports performance, physiology, endurance, breathing patterns, respiratory training, athletes, breathing mechanics, oxygen transport, psychological effects, breathing mechanics, diaphragmatic breathing, nasal breathing, mouth breathing, breath tools, respiratory training, exercise physiology, breathing techniques, performance, wellness, CO2 tolerance, exercise physiology, breathing techniques, performance, synchronization, swimming, running, sighing, respiratory patterns, athletic training