Effects Of A 4-week Supplemental Breathwork Program On Aerobic Performance Of Recreational Runners

Abstract

PURPOSE: This study investigated the effects of a novel supplementary functional breathing program (FBP) on the aerobic performance of recreational runners. METHODS: Two groups of recreational runners participated in a 4-week aerobic endurance training program. One group supplemented the aerobic endurance training program with FBP (FBP; n=8, 34.8±5.1yrs, 25.3±2.5kg/m2), and one completed the same aerobic endurance program, but not the FBP (CON, n=8, 28.8±5.4yrs, 22.7±2.3kg/m2). The 4-week running program consisted of 3 days of low intensity running (i.e. below aerobic threshold heart rate), and 1 day of high intensity interval running (i.e. above ventilatory threshold heart rate) per week. FBP consisted of daily breathing exercises completed at rest, and nasal breathing completed during low intensity running sessions. Subjects were tested before (PRE) and after (POST) 4-weeks of training. Testing included a breath holding test (BOLT) followed by a treadmill VO2max test using a progressive workload. During the VO2max test subjects wore a secure piece of tape covering their mouth under a face mask and were instructed to perform the VO2max test to the best of their abilities using this induced nasal breathing condition. When they felt that they could no longer run with nasal breathing, the tape was removed, and the test continued under normal breathing conditions until VO2max was reached. The maximal running time using nasal breathing only (MNRT) and maximal nasal breathing oxygen uptake (MNBVO2) were recorded and data were assessed using a two-way ANOVA (p <0.05). RESULTS: No significant groupXtime interactions were found in MNRT, MNBVO2, or VO2max. There was a significant groupXtime interaction in BOLT times [∆ from PRE: +1.9 sec (CON), +11.7 sec (FBP); p = 0.04]. There were significant time effects in MNRT (+58.7 sec, p=0.038), MNBVO2 (+2.34 ml/kg/min, p=0.007), and VO2max (+1.26 ml/kg/min, p=0.028), suggesting the training stimulus was adequate for the relatively short training program. CONCLUSION: This study demonstrated that the 4-week supplementary functional breathing protocol was effective in increasing breath hold time at rest, but not MNRT, MNBVO2, and VO2max, in recreational runners.