Ryan Baxter: Nose Breathing To Improve Oxygen Delivery And Reduce Workout Stress

The Primal Kitchen Podcast

Mark Sisson & Morgan Zanotti

Fitness, Entrepreneur, Sisson, Parenting, Health, Wellness, Weightloss, Primal, Paleo, Nutrition, Health & Fitness

4.4 • 717 Ratings

🗓️ 17 March 2021

⏱️ 58 minutes

🔗️ Recording | iTunes | RSS

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Summary

Host Brad Kearns welcomes Primal Health Coach Ryan Baxter to the show to discuss the importance of intentional breathing as it relates to minimizing workout (and life) stress and optimizing fat burning. Ryan discusses the important role breathing plays in whether we burn carbs or fat during aerobic workouts.

Beyond the need to observe the “180 minus age” in heartbeats per minute, the efficiency of our delivery of oxygen to working muscles is also relevant. Ryan explains how improving our CO2 tolerance can improve oxygen delivery, making workouts less stressful and improving performance. The less CO2 you can tolerate the quicker you are going to want to exhale it from your body—that’s why we default to shallow, panting, inefficient breaths - not only during workouts but also at rest.

This stimulates sympathetic (fight or flight) nervous system function while nose breathing stimulates parasympathetic (rest and digest) nervous system function. The greater you can tolerate C02 the slower you will be able to exhale it. You’ll learn how to dabble in the popular practice of nose breathing both at rest and during workouts. Try the shiftadapt test (linked below) to see how well you tolerate CO2 now and track improvement over time.

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Transcript

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0:00.0	Hi, it's Mark Sisson. Welcome to the Primal Blueprint Podcast, where we deliver a variety of fresh content to help you live awesome.
0:09.9	Enjoy the show. Engage with us online at marksdailyapple.com and on social media and send your questions to info at primal blueprint.com.
0:22.3	Ryan Baxter coming to us from beautiful, wintery, New Hampshire, and we have some
0:28.8	interesting topics to discuss relating to breathing, and you've become quite an enthusiast
0:34.8	of the normal everyday thing that we hardly think about.
0:38.3	But I'd love for you to say hello to the audience and tell me about your background,
0:44.3	your software engineer, but you're deep into the ancestral scene these days.
0:50.2	Yeah, thanks, Brad.
0:51.3	Thanks for having me on.
0:52.0	I appreciate it.
0:52.6	And yeah, I've kind of dove down this ancestral path, ancestral health path. I started back in 2015 when I kind of decided that I wanted to put something behind my motivation to work out. So I decided and I hated running and I hated just doing pointless
1:12.5	things like going to the gym, sitting on elliptical and whatnot. So I decided that I wanted to do
1:17.9	a Spartan race because it involved obstacles in addition to running. So I figured I could tolerate
1:22.7	the running if I had to do something else besides just running. And so I did my first one in 2015 with my wife.
1:31.6	And it was just three miles. And we finished the course together. And I immediately told her that I
1:39.5	couldn't wait to do my next one. And she told me she would never do it again. But then as I looked to do my next one and she told me she would never do it again. But then as I looked to do
1:47.4	my next one, Spartan has this thing called a trifecta where you basically do three different
1:52.5	length races. It's generally like a three or five mile race, an eight to ten mile race and then like a
1:57.9	14 plus mile race. And so I want to do my trifecta the next year.
2:03.9	And I had I had no like running background. I was not athletic. Like you said, I was a computer
2:09.1	scientist, software engineer. So I spent a lot of time at a computer throughout my childhood
2:16.0	and into college and high school and stuff like that.
	...

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