Andrew Huberman shared a tip to help you control your heart rate while running. If you’re working on low heart rate training, like I am, you’ll want to see the results from when I tried to use his breathing technique while running.
Thanks to @COROSGlobal for sponsoring this video. Here’s a link to the watch I’m using: https://www.coros.com/apex2
WATCH THE ORIGINAL INTERVIEW: https://www.youtube.com/watch?v=msGKrclcsbc
🔴 WATCH NEXT
➜ The Secret to Running with a LOW HEART RATE (Not What You Think!):
➜ Secret to Running Faster with a Low Heart Rate:
—————————
🔴 SUBSCRIBE & RUN STRONGER: https://www.youtube.com/subscription_center?add_user=RunningRevolution
—————————
INSTAGRAM: https://instagram.com/jamesmgdunne
Music by Epidemic Sound: https://www.epidemicsound.com
—————————
ABOUT ME: I’m James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).
Since 2007 I’ve been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.
WEBSITE: https://www.kinetic-revolution.com
DISCLAIMER: Some of the links included in the description above are affiliate links. If you purchase a product with the links that I provide I may receive a commission. There is no additional charge to you, and is an easy way for you to support the channel. Thank you!
#Running #JamesDunne #trainwithCOROS
20 Comments
As mentioned – this is a completely new format for the channel. I'd love to get some feedback!
Great video, honesty and topic. This is roughly the same breathing technique Obree recommends in his book (and he experimented a lot to optimise it) so it’s been around for a long time. I’ve tried different breathing techniques too. Bottom line is I also didn’t see a difference in Z2 but in Z4-5 I did see a significant difference. I think that’s due to the relative contributions of the sympathetic and parasympathetic systems, where there is more to gain by controlling breathing in z4-5. It is also consistent with VT1 and VT2 (ventilary thresholds) where at VT2 you start to lose control of your breathing, which seems to compound the impact on HR from higher oxygen take-up. Basically you are trying to keep breathing under control, and get rid of the CO2 fast enough. In Z2 I find my HR is lower at lower cycling cadences (optimal around 65-70 RPM) which I think may also be related to breathing patterns as much as neuromuscular effects. In Z2 I try to relax as much as possible and keep my mind focused on positive thoughts. I get a lowering of up to 3-4bpm doing that. Not massive but significant when (in cycling terms) that could equate to an extra 10-15 watts.
You look great man, we are our hardest critics
Without going into detail, I've read/ watched content by Mr Huberman and he is like a lot of social influencers on YouTube. He might have all the qualifications in the world but the proof of the pudding is in the eating. And to me, he is just a quack.
I didn't do this exact breathing technique, but I did try a slow inhale and slower exhale, and I dropped my heart rate from 149 to 141 pretty consistently. Later in the run, I'd drop from 149 to 145, then 151 to 147. But it was every single time I did the breathing technique.
man in zone 2 you are not supposed to breath like that you should be able to talk pretty easily… in other words your pace in zone 2 should be lower….
My wife and I are 49. Weight creeps up so easily im wondering 'do we have to eat like blue tits now?' Whyowhy
I don’t buy the constant forced breathing thing. What I find is that the brain will modulate your breathing as load and stress perceptions are received. IME if you find your HR increasing, slow down a bit, shake off the stress (think nice thoughts), take a couple of deep breaths and then get on track. Usually my breathing changes when I hit a small hill or my music changes to a faster beat! It’s more to do with the inner voice that needs to be quietened.
I see a healthcare professional who’s walking the walk. Also, I think it was Dr.Peter Attia who I recently saw quote wind resistance treadmill equivalence study results and he said that if you’re above a 10 minute mile, 1% incline is the right correction and if you’re slower, the incline need only be .5%.
What works pretty good is deep diaphragmatic Breathing. You will get the best Result when you decouple the Breathing from your steps. Just let it flow and try to hold it after exhale and just start the inhale when your body tells you to do so. im lowering my HR by 5-10 beats with it easy. It feels as my Chest isnt "inflating" at all during this when running slow.
Fast pumping Chest Breathing in turn, is an easy way to bring your HR up.
I inhail through my nose while exhailing through my mouth at the same time. This way I was able to half my heart rate or double my performance, depends on how you look at it.
Andrew Hau? Narcissistic deluded you tuber?.. He that smart he paid someone to tattoo 1975 on his body so has not to forget…
If I had even half your level fitness, I'd be elated. Age 60 and having another go at running after a very long break… not even sure it's possible. Running is a whole lot more demanding than walking and cycling.
i found out that when the hr starts going up i inhale and exhale at full lungs volume in and out and i hold for a few seconds before i breathe in again. that always drops my hr by a few beats
I have been trying to run with nose breathing entirely lately and its been great. With staggered inhales almost matching a Native American music beat.
TREADMILLS SUCK
That was interesting to hear and see…so a great video. And please, no apologies needed. Life happens and therefore things happen tu us that derail earlier progress or levels. Something I've been wondering though. Breathing techniques are more or less always used in meditation to calm a person down, which would include lowering the heart rate, right? Couldn't that mean that if you do focus on breathing and try to consciously elongate your breathing cycle, you automatically lower you heart rate, unless you increase your effort at the same time?
I appreciate your honesty James. You're doing good work.
The technique you recommend works! I ran with my Dad before I was 10 and he taught me the same. I'm 54 now……….tried an tested 😉 Great content and format James.
I don't really see what this keep HR artificially down is all about. HR is what it needs to be. Get your muscular endurance and metabolism right and the HR will go down. HR is not a goal its a measure. I do a lot of endurance Z2 but HR varies from day to day. I look at breathing and RPE. Temperature, sleep, hydration, mental stress, coffee etc all influence HR and its drift on any given day next to intensity.