Pololegens
Basic Technique7 min read
Diaphragmatic breathing: A beginner's guide
Place your hand on your lower ribs and learn to fill the base of your lungs without moving your shoulders. You will stabilize your pelvis and lower your resting heart rate.
Guides & Knowledge Base
Breathing in Sports7 min read
Nasal or mouth breathing in endurance running?
Learn to regulate air intake through your nostrils during low-intensity running. You will protect your airways from dryness and maintain a steady stride pace.
Lung Capacity7 min read
How to increase vital lung capacity
Use rib cage stretching and deep inhalation exercises to release the intercostal muscles. You will increase the available air volume during intense exertion.
Tools and Measurements8 min read
Inspiratory resistance devices: Are they worth the money?
Examine how mechanical resistance components act on inspiratory muscles before buying equipment. You will be able to tell useful pressure valves apart from simple plastic constrictions.
Breathing in Sports9 min read
Breathing in the squat and deadlift: The Valsalva
Learn how to build intra-abdominal pressure before starting heavy lifts. You will protect your spine and transfer more power to your hips.
Tools and Measurements8 min read
How to measure the BOLT score for CO2 tolerance
Use a timer after a normal exhalation to assess your chemoreceptor sensitivity. You will gain a clear baseline measurement for your breathing performance.
Tools and Measurements8 min read
Nasal strips and dilators: What research shows
Discover how external strips and internal clips affect airflow through the nasal valve. Choose the right aid for nighttime sleep or exercise.
Breathing in Sports7 min read
Freestyle swimming breathing technique: Rhythm and position
Coordinate torso rotation with continuous underwater exhalation to maintain a streamlined position. You will stop lifting your head and save energy in the water.
Basic Technique7 min read
Box Breathing Protocol: Four phases for calm
Practice the equal-interval rhythm of inhalation, breath retention, exhalation, and empty pause to balance the nervous system. You will reduce acute tension before competitive situations.
Lung Capacity8 min read
Hypoxic training: Safe breath-holding exercises
Incorporate short breath holds into walking to train the spleen and muscular system for lower oxygen saturation. You will build fatigue resistance without extreme risks.