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Adopting different breathing strategies for different exercise intensities

Fall is finally here and it is reminding me of how much things change as we make the transition into this next season. The leaves are changing colors, kids are back in school, the sun is rising later in the day and setting earlier at night. Most of us are wearing warmer clothes and putting our summer clothes to the back of the closet or bottom of the drawer. 

All these actions and behaviors are a result of shifting and adapting to a new or different environment. This is a concept that Dr. Matt and I talk at lengths about when it comes to movement education. But how often do you learn about how to change, shift or adapt your breathing pattern to the task at hand?

Just like a car that needs to shift gears based on the speed it is driving we can change our breathing cadence to accommodate the intensity we are working at.


G1: Low aerobic zone, nasal inhale and nasal exhale

G2: High Aerobic zone, power audible nasal inhale and nasal exhale

G3/G4: Anaerobic...

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3 uncommon benefits of Cold Water Exposure

5 years ago I took a course called the Wim Hof Method. At the time many professional athletes and biohackers were saying it was the best thing out there. Special breath techniques and ice baths were combined to deliver a full workshop with the science behind it, education on why it is beneficial and an integrated experience that left a lasting imprint on my mind. 

Cold water exposure, also known as cold water therapy or cold water immersion is trending at perhaps here to stay. The attention in recent years is due to its health benefits and many companies now specialize in making an ice bath suitable for installing at home.
While most people associate cold water with discomfort, there is growing evidence to suggest that exposing oneself to cold water can yield several uncommon advantages. Below I will outline and explore three lesser-known benefits of cold water exposure, namely enhanced immune function, improved mental well-being, and increased...
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