XPT Performance Breathing is a training tool that will guide you on your journey to achieve better breathing techniques to help your body through these categories:
- perform breath protocols that are actual workouts themselves in increasing your performance.
- control helps as a guidance fundamental and technique to help strengthen your breathing muscles and performance.
- activate your body to get it warmed up and ready to tackle your workout, used to hone in your focus and energy
- reset your body, calming your mind and/or prepping you to sleep.
- explore different sensations and try different mixed-protocols to explore different sensations throughout your body.
To Get Started
Although you’re welcome to just jump in and try different breathing protocols on the application, we recommend trying out the Breathwork Introduction (control), which will walk you through the basic mechanics of breathing.
As you continue your practice, we recommend that you perform a BOLT test every week, to calculate how well your aerobic capacity is. You can be guided through a BOLT Score evaluation through the app’s Assessing your BOLT Score (Control), which will allow you to give you an indication of where you are. Afterwards, you can improve your BOLT score through practicing your breathing through our ‘perform’ category, with tracks like CO2 Tolerance(Perform) or Improving your BOLT Score(Perform) protocol.
Some Tips:
- Take things at your own pace- some of the breathwork practices will create some different sensations in the body. At any point you feel uncomfortable or don’t want to keep up with the cadence, you can always return back to light breathing through the nose, and join back in whenever you’re ready.
- All the breathwork we do, unless noted, is driven by the belly- the biggest issue we often see is when one takes in a full breath, majority of people take in through the upper chest, bring up the shoulders, without ever expanding the belly or the ribs. So to correct that, try keeping one hand in your chest and another on the belly. When you breathe in, focus on lifting your belly button first before you expand your upper chest.
- If you want assistance, you can place two fingers at either side of the nose, and push up and back through the nose to open the nasal passageways to help increase the flow of oxygen.
- By default, with our breathwork protocols, we recommend two preferred positions:
- lying on your back with your knees bent and feet flat on the floor
- sitting up-right, legs crossed/straight with a straight spine, ensuring full access to your lungs.
With XPT+
With XPT+, you will receive more breathing guide practices on a monthly basis, and have full access to every coach and their routines published on the app. This will give you a bigger range of help, as some guidances are tailored for specific circumstances on your day, and could very well speak to your current needs.