How To Use The O2LungTrainer / How Breathing Works
Bas explains that your lungs don't have any muscle, and that your 11 Lbs of "breathing muscles" open your lungs for you. Muscles you normally cannot put to work unless you have a product like the o2trainer
Breathing exercise 1.
WATCH THE VIDEO FIRST!
If you keep the o2trainer in your mouth, please swallow after you completely inhaled (So before you exhale), otherwise, saliva might build up in the o2trainer.
The reason you lean forward in the beginning of this exercise is that you crunch your belly, therefore you can’t use your belly to inhale and you automatically use your back muscles (which you use for breathing as well) then when you start coming up straight you start using your front and side core/diaphragm/intercostal muscles (muscles between your ribs). This way you use all your “breathing muscles”. This exercise pays MOST attention though, to the front and sides of your core/diaphragm.
(Please watch video: “How breathing works” on this page, it will be, like it was with me when I heard this the first time, an eye opener)
Do you know that only 5 out of a 100 people breathe correct?
The o2trainer will force you to focus on your front and side core/diaphragm muscles (your breathing muscles), and because of this your breathing technique will become much better, you will notice this immediately after using the o2trainer for the first time.
On top of that your breathing becomes much more powerful and that’s a great combo, technique and power!
You sit down for both breathing exercises
DO NOT FOCUS ON DOING IT FAST, FOCUS ON YOUR TECHNIQUE!
Please, everybody wants to go to the highest setting but that is NOT good. Make sure you completely inhale (and exhale). If you can inhale through your nose at the top of your inhale (after inhaling through the o2trainer), you need to go to a lower resistance setting.
I have personally been doing it since May 2018 and use resistance cap 1.5mm for my back-breathing muscles, and 2.5mm for my front-breathing muscles. So after doing it for over three years, I still don’t use the highest setting!
One more time, “TECHNIQUE BEATS SPEED”.
Find a resistance cap with which your 30 repetitions will take about 3-4:30m to complete. For most people it's cap 4, 5, or 6. (the numbers stand for millimeters)
Every week "time" your session, this way you see your progress since you will find out that you are doing it faster every week since your inspiratory muscles are getting stronger.
Once you go below 3 minutes, go to the next resistance cap!
Again, “quality” beat “speed” every single time, focus on your technique!
And again as well, every time you go below 3 min, go to higher resistance cap, etc
FOR ATHLETES WHO COMPETE
-One more thing for the athletes here who compete in whatever sport you need endurance for
If you do this exercise twice a day for 6 weeks, (after that you can maintain it by doing once a day) you will get rid of all your lactic acid in your core.
THAT, will do wonders for your stamina since all the muscles in your whole core will be relaxed, meaning, you can expand your chest more and therefor pull the maximum amount of air in them.
If you do both breathing exercise, which I HIGHLY recommend, and you want to do it twice a day, do exercise 1 twice a day, and the next day exercise 2 twice a day.
This is important since this way you give your different breathing muscles groups rest the next day. If you train your biceps every day, they won’t grow, they need rest and protein to grow, that’s why we do it like that.
Breathing Exercise 2.
Courtesy of Dr Belisa Vranich, a world renowned breathing specialist, she also made exercise 1 better by bending at the diaphragm level. If you would like to check out your "breathing IQ" go to:www.thebreathingiq.com. and for Dr Belisa Vranich' website: www.thebreathingclass.com
WATCH THE VIDEO FIRST!
Same here: If you keep the o2trainer in your mouth, please swallow after you completely inhaled (before exhaling), otherwise saliva might build up in the o2trainer.
This exercise really focusses on your back muscles that breathe for you as well. In combination with exercise #1, you will be using your entire core muscles (front, sides and back).
Breathe out, place o2trainer in mouth and inhale with explosive power while slowly leaning forward as I show in the video. While leaning over, (elbows on your knees) you keep breathing in while focusing only on your back muscles to expand. You should feel the muscles in the center of your back between the lower part of your shoulder blades and below that.
Same as with exercise 1, find a cap with which it will take you between 3 and 4:30 minutes to complete your 30 reps, once you go below 3 minutes, go to a higher resistance cap, etc
With this exercise, I wouldn’t do 30 reps the first time because you are activating muscles you never used before, meaning, the first time I did 30, the next few days my back muscles were shot, muscle aches. So just do 15 the first time, go to 20 the next, then 25 and from that moment on you can do 30.
You will really feel your back muscles being tight the next day after doing it for the first time, that's good sign because that means you were not using your back muscles to breathe with, but now, with this exercise, you will!
As for myself, I alternate between both exercises, one day I do #1, next day #2, next day #1 again, etc
If you do both breathing exercise, which I HIGHLY recommend, and you want to do it twice a day to get rid of your lactic acid in your core, do exercise 1 twice a day, and the next day exercise 2 twice a day.
This is important since this way you give your different breathing muscles groups rest the next day. If you train your biceps every day, at a certain point, they won’t grow anymore, they need REST and PROTEIN to grow, that’s why.
So one day you work out your front breathing muscles, and the next day when you train your back breathing muscles, the front breathing muscles can rest.
Join Bas Rutten’s O2LungTrainer Boot Camp
Please join Bas Rutten’s private Facebook group named Bas Rutten’s O2LungTrainer Boot Camp – simply send a request to join and Bas will let you in. Once you join, you will see Bas posting every day (since last year May 2018) time lapses of him doing his 30 reps in hopes this will inspire you to do the same!
You will also read the results of other users and find out that it is not only Bas whose inspiratory muscles are getting really strong.
Don’t break the habit
If you miss a day here and there, that is no problem at all. Just go back to it, don’t break the habit!
If you are an athlete or training to compete
If you are an athlete and you are 6 weeks (or more) out to an event in where you have to compete, start doing the breathing exercise twice a day for 6 weeks, after 6 weeks you can maintain this with once a day.
Doing this will take care of the lactic acid build-up in your core and that will do wonders for your stamina since all the muscles responsible for breathing will be completely relaxed and you will be able to breathe with no resistance at all.
Because, when your muscles are tight or filled with lactic acid, you can’t expand your chest/diaphragm/core as much, and since those muscles are responsible for filling up your lungs with air, you can pull in less air than when they are relaxed/lactic acid free.
Godspeed and Breathe on!