Step 1: Warm Up
Exercise slowly for 2 minutes while breathing deeply in and out your nose.
Step 2: Sprint
Start exercising faster, like a mini sprint, or very fast walk, for 1 minute. Using the nasal breath during the sprint will keep you from overexerting yourself. Don’t push it here. Start slow and build yourself up to a faster sprint over time. Try to do a pace that you can maintain for 1 minute. In a couple of weeks, you’ll be sprinting like a pro.
Step 3: Recovery
Slow the exercise down to the warm-up pace for 1 minute, maintaining the nasal breathing if you can.
Step 4: Second Sprint
Start another sprint (or fast walk, cycle, etc.) for 1 minute. Make this a little faster than the first time if you can.
Step 5: Second Recovery
Recover from the sprint with 1 minute of deep nasal breathing at the warm up pace. If you cannot maintain nasal breathing during the recovery, it’s an indication that the sprint was too hard. With each sprint, it will get
Step 6: Continue Sprints and Recoveries
Continue sprints and recoveries for a total of 4 sprints and 4 recoveries. Breathe through your nose if you can.
Step 7: Cool Down
Repeat Step 1. Exercise at the warm up pace, gradually slowing down, for 2 minutes.
To summarize, warm up slowly for 2 minutes, then do 1 minute fast and hard exercise, followed by 1 minute slow, repeating 4 times total. Then cool down with slow and gentle movements for 2 minutes. Any type of exercise will do: walking, hiking, cycling, jumping up and down, etc. Just vary the intensity each minute.
I’ll report back next newsletter on my results, and would love to hear back from you as well if you try this method!