Breathing Techniques and Protocols for

Recovery / Athletic Performance

These protocols are designed to help the athlete achieve increased performance and overall
recovery from a training session. These techniques are derived from Oxygen Advantage and
the Art of Breath.

Pre- Training:
1) Breath of Fire
Inhale 1 second
Exhale 1 second
Duration - 1-2 minutes long
Type - Rapid breathing

2) Maximal Expansion Breathing

Inhale 4 seconds
Hold 2 seconds
Exhale 6 seconds
Duration 2 min Supine
Type - Strong Exhale through pierced lips

3) Maximal Breath Holds

Inhale normal
Exhale normal
Hold (as long as possible)
Walk in paces for 5 total reps repeat 2x
Post- Training:
1) Art of Breath (AOB)
Sequence #1
Inhale 7 seconds
Hold 2 seconds
Exhale 7 seconds
Duration 5 times then on to next sequence

Sequence #2
Inhale 6 seconds
Hold 6 seconds
Exhale 12 seconds
Hold 6 seconds
Duration 5 times

2) Boxed Breathing
Inhale 5 seconds
Hold 5 seconds
Exhale 5 seconds
Duration 5-10 minutes

3) Mackenzie Step Up
Inhale 5 seconds
Hold 5 seconds
Exhale 5 seconds
Hold 5 seconds
Duration repeat 5 times proceed to next sequence

Wim Hof / Super Ventilation Breathing 1 Round

20 full inhalations with relaxed exhalations - only allowing ½ of exhalation out with each breath
cycle
*Nasal - only breathing

Inhale 6 seconds
Hold 6 seconds
Exhale 6 seconds
Hold 6 seconds
Duration repeat 5 times proceed to next sequence

Wim Hof / Super Ventilation Breathing 1 Round

20 full inhalations with relaxed exhalations - only allowing ½ of exhalation out with each breath
cycle *Nasal - only breathing
Inhale 7 seconds
Hold 7 seconds
Exhale 7 seconds
Duration repeat 5 times then protocol is complete

Goal for the step up protocol is to keep stepping up the cadence duration until the athlete can
no longer achieve the target goal for each phase of the breath cycle.