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The Benefits of Nasal Breathing and Nasal Expanders for Athletes: Enhancing Sleep, Performance, and Recovery




In the competitive realm of sports, athletes are in a constant quest for that extra boost that can elevate their performance. While rigorous training and a balanced diet are essential, one often underestimated factor that can make a significant difference is the way athletes breathe. Enter the Triphasic Training Method 18 – Nasal Turbine Recovery Method, a comprehensive approach leveraging the benefits of nasal breathing and nasal expanders to optimise an athlete's sleep, performance, and recovery.


Understanding the Significance of Breathing

Beyond its role as a fundamental life function, breathing plays a crucial role in an athlete's ability to reach their peak performance and recover efficiently. However, not all breathing methods are created equal, and for athletes, the focus is on building a heightened tolerance to carbon dioxide.


The Objective: Elevating Carbon Dioxide Tolerance

Why is this crucial? Athletes who can slow down their breathing rate and enhance their tolerance to carbon dioxide experience less breathlessness during physical exertion. This means they can push their limits further, requiring fewer forceful breaths to expel excess carbon dioxide.


Strategies to Boost Carbon Dioxide Tolerance

  1. Embrace Nasal Breathing: Opt for breathing through the nose to retain more carbon dioxide, thereby enhancing tolerance.

  2. Incorporate Breath Holds: Exhale entirely through the nose and challenge yourself by holding your breath for as long as possible.

  3. Adopt Controlled Breathing: Integrate a 5-second inhale and exhale cycle into your daily routine to practice controlled breathing.

  4. Engage in Breath Exercises: Do exercises like exhaling all air, pinching your nose, holding for 5 seconds, then normal breathing for 10 seconds.


Why Mouth Breathing Falls Short

Common among athletes, mouth breathing can have detrimental effects on both performance and overall well-being. It releases more carbon dioxide, resulting in reduced oxygen uptake, heightened stress levels, poor breathing patterns, decreased energy, concentration issues, dehydration, posture problems, and an increased risk of snoring and sleep apnea.


Advantages of Nasal Breathing

In contrast, nasal breathing provides an array of benefits, including the intake of warmer, cleaner, and more humid air into the lungs. This method enhances oxygen uptake, promotes a calmer nervous system, reduces heart rate, and ensures better oxygen delivery to muscles.


Comparing Nasal and Mouth Breathing in Athletics

  1. Nasal Breathing: Boosts oxygen uptake and facilitates efficient exercise.

  2. Mouth Breathing: Negatively impacts facial growth, posture, and behaviour.


The Role of Nasal Expander Devices

To further enhance nasal breathing, athletes can integrate an internal nasal turbine dilator into their nightly routine. This discreet and comfortable device gently widens nasal passages, ensuring smoother and more effective breathing. The primary advantage lies in improved airflow and heightened oxygen absorption, crucial elements for optimal athletic performance and swift recovery.


For athletes aiming for peak performance, incorporating nasal breathing techniques and utilizing a nasal expander device can be a game-changer. Beyond improving the quality of sleep, these practices elevate overall performance and expedite the recovery process. So, breathe consciously, perform at your best, and recover swiftly – because every breath counts on the journey to athletic excellence.



Adapted from the Triphasic Training Method Manual - Cal Dietz

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