Continued from Diaphragmatic Breathing Training in Jogging with AYO BT – Part 1 

In Part 1, we introduced training in the Default configuration which focuses on training and activating Inspiratory muscles. 

In Part 2, we will introduce training in 3 optional configurations.  

Training with AYO BT in Option 1 configuration – Expiratory Focus  

In Option 1 configuration, the BTi in the Default configuration is fitted to the right side of the mask, and no module is fitted to the left side of the mask.

In this configuration, the BTi on the right side will independently limit the exhalation by adjusting the air opening so that, the exhaled air is restricted thus increasing the resistance to exhale.

AYO BT in this configuration will train and activate exhalatory muscles.

When properly adjusted, the training will promote the following to your breathing:

• A slower and longer exhalation.
• When you breathe slower and longer, you could easily breathe through your nose, and more importantly, expiratory diaphragm muscles are more engaged.
• When the exhalation is slowed, depending on the exercise intensity and the BTi setting, it can create some air hunger, so even if you perform a full stroke of diaphragm movements, hyperventilation can be avoided.

Reference Training Program

1. Adjust the BTi setting to the level suitable for easy jogging and your current fitness.

As a general guide:

• For advanced Nose-breather, set to Level2 to level4.
• For novice Nose-breather, set around level4 to 6.

2. Jog between 15 to 25 minutes.

• Exhale slowly and steadily.
• Press the belly slightly feeling the pressure it works against.
• At the end of the exhalation, simply relax the belly and let go of it.
• This starts the inhalation.
• Keep the belly relaxed until it is around the neutral position.
• Without pushing it further outward, pause the breath a bit, and then time to start the slow exhalation again.
• This training is meant to have a shorter inhalation and a much longer exhalation.
• When finishing the exercise, keep wearing it for at least 5 minutes while doing some stretches.

Training with AYO BT in Option 2 configuration – Inspiratory + Expiratory

In Option 2 configuration, the BTi in the Default configuration is fitted to the right side of the mask, and the BTo to the left side of the mask.

In this configuration, no air will enter from the left side of the mask, and both inhalation and exhalation will go through the BTi on the right side of the mask. Therefore, by adjusting the air opening at BTi, both the inhalation and the exhalation will be restricted to the same amount, thus increasing the resistance to both inhalation and exhalation.

AYO BT in this configuration will train and activate both Inspiratory and exhalatory muscles.

When properly adjusted, the training will promote the following to your breathing:

• A slower and longer inhalation and exhalation.
• When you breathe slower and longer, you could easily breathe through your nose, and more importantly, both your inspiratory and expiratory diaphragm muscles are engaged.
• When the breath is reduced, depending on the exercise intensity and the BTi setting, it can create some air hunger, so even if you perform a full stroke of diaphragm movements, hyperventilation can be avoided.
• This training can create deep and symmetric diaphragm movement that trains both inspiratory and expiratory muscles at the same time.

Note:

No independent control for inhalation and exhalation in this configuration.

Reference Training Program

1. Adjust the BTi setting to the level suitable for easy jogging and your current fitness.

As a general guide:

• For advanced Nose-breather, set to Level3 to level4.
• For novice Nose-breather, set around level5 to 6.

2. Jog between 10 to 20 minutes.

• Inhale and exhale slowly and steadily.
• Press the belly slightly feeling the pressure it works against.
• At the end of the exhalation, simply relax the belly and let go of it.
• This starts the inhalation.
• Keep the belly relaxed until it is around the neutral position.
• Then push the belly further outward to extend the inhalation further.
• Try to pause a bit at the end of the inhalation to allow time for the inhaled air to reach the lungs fully.
• This training is meant to have a balanced inhalation and exhalation.
• This exercise may put a higher load on the diaphragm, so listen to your body and slow down the run or even walk when the load becomes unbearable.
• Alternatively, go one level up on the adjustment.
• When finishing the exercise, keep wearing it for at least 5 minutes while doing some stretches.

Training with AYO BT in Option 3 configuration – Inspiratory* + Expiratory   

In Option 3 configuration, one BTi is fitted to the left side of the mask, and another BTi is fitted to the right side of the mask (not included in the standard AYO BT package).

In this configuration, inspiratory air will enter from both BTi on the left side and right side of the mask, and the expiratory air will still go only through the BTi on the right side of the mask. Therefore, adjusting the air opening on the right side will independently restrict the expiratory air, while adjusting the air opening on the left side will partially adjust the inspiratory air, and the other part is affected by the adjustment at the BTi on the right side of mask.

AYO BT in this configuration will focus on training and activating the exhalatory muscles while providing some degree of control on the inspiratory muscles.

When properly adjusted, the training will promote the following to your breathing:

• A slower and longer inhalation and exhalation.
• When you breathe slower and longer, you could easily breathe through your nose, and more importantly, both your inspiratory and expiratory diaphragm muscles are engaged.
• When the breath is reduced, depending on the exercise intensity and the BTi setting, it can create some air hunger, so even if you perform a full stroke of diaphragm movements, hyperventilation can be avoided.
• This training can create deep and semi-symmetric diaphragm movement that trains both inspiratory and expiratory muscles at the same time.

Note:

Independent control for Expiration but semi-independent control for inhalation in this configuration.

Reference Training Program

1. Adjust the BTi setting to the level suitable for easy jogging and your current fitness.

As a general guide:

• For advanced Nose-breather, set to Level3 to level4.
• For novice Nose-breather, set around level5 to 6.

2. Jog between 10 to 20 minutes.

• Inhale and exhale slowly and steadily.
• Press the belly slightly feeling the pressure it works against.
• At the end of the exhalation, simply relax the belly and let go of it.
• This starts the inhalation.
• Keep the belly relaxed until it is around the neutral position.
• Then push the belly further outward to extend the inhalation further.
• Try to pause a bit at the end of the inhalation to allow time for the inhaled air to reach the lungs fully.
• This training is meant to have a suitable inhalation resistance while focusing on the expiratory training.
• When finishing the exercise, keep wearing it for at least 5 minutes while doing some stretches.

Here are some more general benefits this type of breathing can bring:

• It helps you relax, lowering the harmful effects of the stress hormone cortisol on your body.
• It lowers your heart rate.
• It helps lower your blood pressure.
• It helps you cope with the symptoms of post-traumatic stress disorder (PTSD).
• It improves your core muscle stability.
• It improves your body’s ability to tolerate intense exercise.
• It lowers your chances of injuring or wearing out your muscles.
• It slows your rate of breathing so that it expends less energy.

Mastering diaphragmatic breathing has a profound impact on your sports performance or your well-being in general.

Diaphragmatic Breathing Training with AYO BT in Jogging

While there are many ways to train for diaphragmatic breathing, most require dedicated time and focus to train properly. For many people with a busy lifestyle, it may be difficult to find time regularly for doing this specific training. Further, commonly recommended training for the diaphragm requires you to lie on the floor with a book on the belly, or in a still position placing your hand on the belly. The main issue with this type of training is a lack of linkage to real-life day-to-day activities, let alone physical exercises and sports training. The good news is that, with AYO BT, one can combine this breathing training with one of the routine exercises shared by many – jogging, either as a warm-up before a serious training section, or using jogging as a cross-training / general fitness exercise.

The goal of diaphragmatic breathing is to move your belly outward to make space for the diaphragm to go downward when you inhale, and to move the belly inward for the diaphragm to move upward to squeeze out the air at the bottom of the lungs when you exhale.

However, even with nasal breathing, one could cause hyperventilation during diaphragmatic breathing, especially when practising a full stroke of deep diaphragmatic muscle movement aggressively and repetitively which could result in breathing too much air that exceeds the need for metabolic rate the jogging exercise imposes on the body leading to over-breathing, thus compromising the benefits offered from the exercise.

In order to achieve the full benefits of diaphragmatic breathing training while at the same time avoiding hyperventilation, the key is to control the air intake according to the intensity of the exercise, and this is exactly what AYO BT is designed for.

Diaphragmatic breathing Patterns

In comparison with Chest breathing, diaphragmatic breathing is generally slower and longer. However, it doesn’t mean that both inhalation and exhalation are equally slow and long, this is particularly true when doing certain breathing exercises.

The following training programs outline two of many possible options, and once mastered the techniques, you can make an adaptation to tailor to your specific needs and situations at ease.

Overtime with this training, you would expect the following distinctive benefits:

• Be able to use the diaphragm to breathe naturally.
• Stronger breathing muscles.
• Less breathlessness in high-intensity exercise.
• Improved breathing efficiency.
• Improved stamina and fitness.

Reference Diaphragmatic Breathing Training Program

What is Pursed-lip Breathing?

Pursed-lip breathing is a breathing technique where the lips are pursed to form a smaller airpath like a short straw which creates breathing resistance and back pressure during exhalation. This created back pressure helps keep the collapsed airways open so that carbon dioxide that’s trapped in the lungs can get out. This technique is particularly useful for COPD which usually causes the airway to collapse, and it is a common breathing technique as a part of pulmonary rehabilitation programs.

What is the common procedure to perform Pursed-lip Breathing?

1. Breathe in through the nose using the diaphragm during inhalation.
2. Purse the lips as if to whistle during exhalation.
3. Slowly exhale through pursed lips. Some resistance should be felt.
4. It should take about twice as long to exhale as it does to inhale.

What is the shortcoming of the Pursed-lip Breathing?

The key shortcoming of pursed-lip breathing is the repeated process of alternating from nose breathing to mouth breathing, where it requires constant effort on the part of the patient to control the pursed-lip which makes it a bit hard to adapt correctly and consistently over an extended time. Therefore, pursed-lip Breathing is not ideal if the exercise is long which may be needed for some COPD patients.

Normal Configuration of AYO BT Breathing Trainer

In the normal configuration, AYO BT consists of an Inhalation module BTi on the left side of the mask, and an Exhalation module BTo on the right side of the mask. In the configuration shown below, it trains inspiratory muscles when the air inlet in the BTi is adjusted small enough to create inhalation resistance while BTo provides an Exhalation valve to ease exhalation. In this configuration, the inspiratory resistance can be adjusted independently:

How to Use AYO BT to Improve Pursed-lip Breathing – Option 1

For COPD breathing training, where an increased exhalation resistance and pressure are needed, the normal BTo module can be replaced by another BTi module as shown below, so that an adjustable air outlet can be achieved to vary the back pressure of the lung during exhalation: 

In this configuration, the BTi on the right side will independently limit the exhalation by adjusting the air opening so that, the exhaled air is restricted thus increasing the resistance to exhale. 

AYO BT in this configuration will train and activate exhalatory muscles. 

How to Use AYO BT to Improve Pursed-lip Breathing – Option 2

For applications requiring symmetric adjustment of inhalation and exhalation, one can fit the BTi module on the Right side of the mask, and fit the BTo on the Left side of the mask as shown below:

Note: In this configuration, the inspiratory and expiratory resistance are adjusted at the same time and no independent adjustment is possible.

In summary, when configured and adjusted properly, AYO BT can be used as an improved method for Pursed-lip Breathing. In particular, it can be configured:

• to train both the inspiratory and expiratory breathing muscles.
• to provide exhalation resistance/back pressure for a long period without the control effort from the patient as for pursed-lip breathing.
• to breathe in the entire exercise through the nose only, which also helps normalize breathing by using the diaphragm.

Related Article: How to Use AYO BT as an Alternative to Alternate Nostril Breathing

The Issue to Asthmatics

While HIIT could offer a range of training and health benefits, it does put on higher pressure to the body, in particular, your heart, muscles and breathing. For asthmatics, elevated breathing could trigger Exercise-induced Asthma or Bronchoconstriction (EIB). Statistics show that, up to 90% of people with asthma have EIB.

Typical triggers for asthmatics include:
• Cold air
• Dry air
• Over-breathing

Although naturally, HIIT demands a high level of breathing, most asthmatics tend to over-breathe, which puts an extra burden on their airways, which are more sensitive to cold and dry air than normal airways.
One of the key reasons for over-breathing is the body’s high sensitivity to CO2 in the lung and blood, a characteristic of most asthmatics.

AYO BT – A Tool to Prevent EIB Naturally

AYO BT addresses the above three triggers all-in-one by design, which doesn’t require prescribed inhalers.

• It effectively extends the airway, which warms and moistens the inhaled air.
• It reduces air intake, thus helping prevent over-breathing.
• It helps train the body to be less sensitive to CO2, reducing the urge to breathe heavily during HIIT, thus reducing over-breathing right at the root.

Breathing Trainer for Asthmatics – How to Use AYO BT for HIIT?

Condition the breathing before HIIT
• Adjust the air intake Dial to Levels 2 – 4.
• Wear the AYO BT and do a warm-up jog for 10 – 15 minutes.

During HIIT
• Adjust the air intake Dial to level 6 or higher.
• Wear AYO BT throughout the HIIT.

Cooling down after HIIT
• Adjust the air intake Dial to levels 2 – 4.
• Wear AYO BT for a 5 – 10 minute cool-down jog.
• Reduce breathing with AYO BT right after the HIIT session allowing quick recovery from the workouts while preventing EIB effectively.

Related article: Why AYO BT Could Help Prevent Exercise-Induced Asthma

What Is Exercise-Induced Asthma?

If you are an asthmatic and also a sports person, especially often participating in high-intensity exercise, you may be aware or even suffer from exercise-induced asthma.

Exercise-induced asthma is more accurately called Exercise-Induced Bronchoconstriction (EIB), and it is a temporary narrowing of the lower airways in the lungs triggered by high exertion exercise, where the small airways in the lungs contract, become red, swollen, and may become blocked with mucus. This narrows the airways and makes it difficult to breathe. It causes shortness of breath, wheezing, coughing, and other symptoms during or after exercise.

Statistics show that up to 90% of people with asthma have EIB.

How to prevent EIB?

Most people with EIB continue to exercise and remain active by treating the symptoms with asthma inhalers, which are typically steroid-based prescribed medicines. All medicines can have some side effects. Common side effects of asthma medicines include:

• A faster heartbeat
• A hoarse voice
• A sore throat
• fungal infections of the throat

Most asthma inhalers work as an anti-inflammatory drug, and this is a passive strategy in that, it mitigates the effects caused by the cold and dry air but does not address the source of the issue directly.

The good news is, that there may be ways to prevent EIB at the source without using asthma inhalers. AYO BT is one of them when used correctly.

 Furthermore, AYO BT is also an effective tool to train for diaphragmatic breathing. Diaphragmatic breathing is proven to be the most efficient way of breathing for mankind, and by applying diaphragmatic breathing, it could reduce the amount of air you would normally breathe via chest breathing, thus further reducing the burden for the upper airway for warming and moistening the air.

In summary, AYO BT is very effective to shield you from the cold wind blowing directly to your mouth and nose, it also helps warm and moistens the air to breathe, promote nose breathing and train for diaphragmatic breathing. When used correctly, it could reduce the likelihood or severity of EIB.

Typical use cases in using AYO BT to prevent EIB:

• Jogging or cycling outdoors in cold and windy winter.
• High-intensity training.

There are breathing exercises available about how to use AYO BT here. on the Aimwell website.

REFERENCE:

National Asthma Council Australia. Australian Asthma Handbook, Version 2.0. Available from: http://www.asthmahandbook.org.au

How well do you sleep? Most of us spend nearly 1/3 of our life in sleep. Indeed, we all need good quality sleep to rest and recharge for what we will do the next day, and sleeping well is not only important to our work but also critical to our general health. One of the key factors that may affect our sleep is how we breath conditioning during sleep. If you wake up in the morning having a blocked nose, a dry mouth, or feeling not refreshed and energised, the chances are that you over-breathed during sleep, either by mouth breathing or heavy nose breathing. Research has shown that over-breathing throughout the night will make sleeping quality poor, as over-breathing will not let our mind relax as would slow and gentle breathing. In addition, over-breathing will cause hyperventilation, resulting in chronic oxygen depletion in the tissues and organs of the body, hindering the body’s recovery work during sleep. Overbreathing could also cause snoring or even sleep apnea.

How to breathe well during sleep? There are many ways that could help us breathe better during sleep, such as not eating too full in dinner, not drinking alcohol before sleep, breathing through the nose during sleep, and meditation, just to name a few. One of the strategies is to have a good breathing habit throughout the day so that we will tend to breathe the same way while we are asleep. The rationale is that, although we can not consciously control our breathing during sleep, the way we breathe during the day will more or less influence how we breathe during sleep. To this end, there are many breathing exercises that could help us achieve a healthy breathing pattern. However, most of these exercises would require time, effort, and focus in order to gain good results. Here, we are introducing a simple yet effective way to condition your breathing just before sleep as an addition to many available exercises you might take.

How to condition your breathing for a good night of sleep with AYO BT? Similar to warm-up before doing a sports session, conditioning your breathing before sleep would help you breathe calmly and gently, it would also make your mind more relaxed, and as a result help make your breathing calm and gentle during sleep when you breathe involuntarily. AYO BT is a great tool to help you condition your breathing before sleep. It works by reducing the air inlet so that you can only feel comfortable if you breathe through your nose and breathe slowly.

A typical procedure is like this:

• 30 – 45 minutes before sleep, wear AYO BT for sleep conditioning.
• Adjust the BTi inlet toward a low setting. For example, for advanced nose breathers, Select Setting 0 to 1, for novice nose breathers, select setting 2 – 3.
• Then wear the AYO BT for 15 to 30 minutes.
• You could still do your normal things at that time of the evening, as wearing AYO BT does not require you to focus on your breathing like in medication, hence it would not affect your other routines making it very manageable timewise.
• Keep relaxed while wearing ATO BT, remember this is the winding down phase of the day, the moment you deserve to enjoy after a full day of activities. If anything is left to be done, tomorrow is another day.
• When time is up, it is also the time to go to bed and try to keep the same breathing as you did a moment ago with AYO BT.
• Now enjoy your good night of sleep!

Related Article: How to Boost the Quality and Benefits of Meditation with AYO BT+