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cover of episode How to Breathe Better for Peak Performance | Brian Mackenzie | Align Podcast #527

How to Breathe Better for Peak Performance | Brian Mackenzie | Align Podcast #527

2025/1/23
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Aaron Alexander: 我与Brian Mackenzie的对话深入探讨了如何通过改善呼吸来提升身心健康和表现。我们讨论了人们在呼吸方面常犯的错误,以及如何通过正确的呼吸练习来改善这些问题。每天我们大约进行2万次呼吸,每一次呼吸都会影响我们的生理和心理状态。因此,学习如何有效地调节呼吸至关重要。 Align呼吸练习计划是一个全面的计划,它首先关注呼吸机制,然后是放松和兴奋调节,并简要概述了呼吸的解剖学和生理学。这个计划帮助人们了解自己的呼吸模式,并学习如何改善呼吸。 此外,我们还讨论了呼吸与情绪反应之间的关系,以及如何通过呼吸练习来管理压力和焦虑。不良的呼吸习惯,例如张口呼吸,可能与焦虑和易怒等情绪问题有关。 最后,我们还探讨了如何通过改善呼吸机制来提升运动表现。通过练习复合动作并仅用鼻子呼吸,可以评估核心肌群的协调性和膈肌功能。理想的呼吸方式是从肋骨下部开始,然后扩展到背部和腹部,并注意盆底肌的参与。 总而言之,改善呼吸是一个多方面的问题,需要关注呼吸机制、情绪管理和身体力学。 Brian Mackenzie: 呼吸对意识状态的影响深刻而迅速,部分原因是呼吸控制着二氧化碳的含量。在休息状态下,大部分吸入的氧气并不需要,而二氧化碳在调节生理机能中起着重要作用。二氧化碳调节pH值,是实时调节pH值的主要因素。二氧化碳浓度升高会促进氧气释放,并使其更容易被线粒体利用。 练习憋气可以训练线粒体更有效地利用氧气产生ATP。研究表明,憋气训练可以提高线粒体效率,即使不需要成为自由潜水员也能获得益处。很多人过度呼吸,导致二氧化碳排出过多,从而影响氧气利用效率。氧气和二氧化碳并非简单的“好”与“坏”,两者协同作用维持生理平衡。 二氧化碳对人体有益,例如,它能产生镇静作用。通过鼻子呼吸可以更好地控制二氧化碳的摄入量,而通过嘴巴呼吸则会降低二氧化碳的含量。调节呼吸和二氧化碳的含量对于维持身心平衡至关重要。 不良的呼吸习惯可能与情绪反应和压力管理有关,这可能与杏仁核的调节作用有关。杏仁核的兴奋会引起神经系统和呼吸系统的过度换气,导致二氧化碳排出过多。焦虑的人往往对二氧化碳更不耐受。 要有效地运用呼吸练习,需要积极地面对自身经历和情绪,并摆脱受害者心态。积极面对挑战,并相信自己能够克服困难。呼吸练习可以帮助人们从负面情绪中解脱出来,并客观地看待自身处境。摆脱受害者心态是个人成长的关键,而呼吸练习可以帮助人们走出停滞状态。 改善呼吸需要关注身体力学,例如肩部、膈肌、盆底肌、舌头和鼻腔等部位的调整。通过练习复合动作(如过头推举)并仅用鼻子呼吸,可以评估核心肌群的协调性和膈肌功能。呼吸时应优先使用膈肌和肋间肌,避免过度依赖次要肌肉群。理想的呼吸方式是从肋骨下部开始,然后扩展到背部和腹部。盆底肌在呼吸过程中起着重要作用,应保持适当的紧张度。身体是一个封闭的液压系统,膈肌和盆底肌的协调运作对于呼吸至关重要。呼吸练习应关注盆底肌的参与。通过呼吸练习可以增强核心肌群的力量和协调性。 使用呼吸阻力器进行呼吸练习是为了增强呼吸肌力量,并非强调呼气或吸气。在使用呼吸阻力器进行训练时,应注意肋骨和骨盆的位置。在进行呼吸阻力练习时,应注意肋骨和身体的姿势。进行呼吸练习时,应注意肋骨的水平和垂直方向的运动。鼻塞会影响呼吸,应及时就医。建议一个月内只进行鼻腔呼吸,如果问题仍然存在,则应就医。

Deep Dive

Shownotes Transcript

What if the way you breathe is hurting you?

In this episode of the Align podcast, Brian Mackenzie, a human optimization expert, breaks down the science of breathing to transform health, performance, and emotional resilience. You’ll discover the role of CO2 in calming the nervous system, why proper breathing techniques are essential for strength and recovery, and how you can integrate some of the best breathing techniques into your daily life and training routines.

OUR GUEST

Brian is an innovator and pioneer in developing and applying custom protocols to optimize human health and performance. His work harnesses and integrates respiratory (breathing), movement, strength & conditioning, and endurance-based training approaches to elicit unprecedented positive results. His protocols and programs have been used to accelerate and raise mental and physical performance in world-class Olympic and professional athletes, first responders, musicians, actors, top executives, elite military operators, the tactical firearms community, prisoners in institutions, and the health of people suffering from chronic and pathological issues.

Brian’s work is voluntarily and repeatedly subjected to rigorous 3rd party scientific testing, re-testing, and improvement, at top institutions. He has been contracted, and his work is involved in research projects at Stanford University School of Medicine, California State University Fullerton, San Francisco State University, and the UFC Performance Institute.

Brian is himself a highly accomplished practitioner. He completed Ironman (Canada, 2004), the Western States 100-mile, and The Angeles Crest 100-mile runs using adapted training protocols he developed to improve performance. He is the co-founder of The Art of Breath, a division of SH//FT that teaches a principles-based approach to breath & performance. Brian has also co-authored the book Power Speed Endurance, The New York Times Best Seller UnBreakable Runner, and UnPlugged, which assesses the integration of emergent technology and human performance. He has voluntarily integrated and invested his programs at varying California State Prisons, including San Quentin, Pelican Bay, and Corcoran, with tremendous success. His programs have been featured in Outside Magazine, Men’s Health, Runners World, Triathlete Magazine, Men’s Journal, and periodicals such as The Economist. Brian and his protocols have been featured in 2 of Timothy Ferriss’ New York Times bestselling books, including: “The 4-Hour Body” and “Tools of Titans” and Scott Carney’s New York Times best-seller “What Doesn't Kill Us.”

His clients have included: Ari Emanuel, Kelly Starrett, Tim Ferriss, U.S. Military (Navy, Army, Marines - including elite units), varying Law Enforcement Agencies, Canadian Military (CANSOF), Jon “Bones” Jones, Laird Hamilton, Tia Clair Toomey (5X CrossFit Games Champion), Rich Froning Jr. (4X CrossFit Games Champion) and many others. Brian is the Founder & Creative Director of SHIFT, Co-Founder and President of The Health and Human Performance Foundation, a non-profit organization dedicated to researching how breath and innate tools can optimize and help health and human performance.

BRIAN MACKENZIE

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AARON ALEXANDER

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ABOUT

Aaron Alexander is a pioneering manual therapist and movement coach with over 5 years experience. He is the founder and creator of The Align Method, author of The Align Method book, and host of The Align Podcast which has ranked #1 in Nutrition on Apple Podcasts.

Aaron has worked with some of the world’s greatest professional athletes, performers, and celebrities to help relieve pain, improve strength, better flexibility, and ease the mind and body.

On this channel, Aaron interviews renowned experts in a range of fields focused on improving the mind and body. This mind and body podcast will teach you all that you need to know to become the healthiest version of yourself by integrating simplified ancient techniques and the foundational principles of The Align Method to strengthen your body, balance the mind, and activate healing systems in daily life.

The mission? To be the best personal growth podcast about healthy habits, redefine functional movement, and make fitness who you are; not what you do.

TOPICS

  1. Breathwork techniques

  2. Breathing techniques

  3. ATP efficiency

  4. Mindfulness

  5. Emotional resilience

  6. Stress management

SPONSORS

Are you a Stressed Survivor, a Regular Respirator, or an Air Alchemist? Click here) to take the Breathing Archetype quiz now and find out!

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