Subject: Vital capacity—no really…vital

Vital. What springs to mind? Critical, essential, necessary?


Exactly.


And vital capacity—a measure of total amount of air exhaled after maximal inhalation—is just that a vital measurement. It is a robust predictor of cardiovascular related death and disease. Having a larger vital capacity is something to train for and shoot for but how do you train for it?

In march of 2021 I had covid, after that I went to spirometry and had really bad results, VLC+ and FEV1 were around 78% of standard results when 75% means I must quit my job as firefighter. Then I found SW express, after few months I had 108% and 102%. It also helped me to stay calmer under pressure, and when I’m using breathing apparatus I can work much longer than others or give higher work output. In a last year I didn’t practice stuff from SW express much, maybe for two weeks than few months nothing and again few weeks. But now after Strong Endurance express I watched SW express for a few times again and began to intercorporate some exercises again. For me, it was well invested money.

—vojtakubi

It is true that there are factors that impact vital capacity like age, sex, height, weight, etc. It is also true that it is a trainable capacity.


Part of the trainability of vital capacity is the strength and elasticity of the respiratory muscles. Just like we want good left ventricular elasticity and strength in the heart, we want the respiratory muscles to be able to stretch (be elastic) for great strength and breathing capacity.


Traditional strength training can reduce the elasticity of the respiratory muscles. So, what’s a student of strength to do?


Train for increased vital capacity.


In Second Wind express online course, Pavel details the benefits of increased vital capacity but also how to train for it.

Vital lung capacity

Enter the “1+3” or super deep breathing drill an excellent way to build vital capacity.


The “1+3” exercise goes after the elasticity needed to improve vital capacity. In fact, a group of advanced cross-country runners improved their vital capacity by 20% after practicing the drill.


Already trained individuals and a 20% increase.

  • The “1+3” exercise delivers. How do you perform the “1+3” exercise:

  • A slow deep inhalation while standing

  • A relaxed 3sec pause without exhaling

  • 3 more consecutive inhalations, maximally tensing rib cage muscles, with a 3sec relaxed pause after each

  • A slow deep exhalation

  • A 3sec pause while maximally relaxing the muscles of the rib cage (do not inhale)

  • A full exhalation with a maximal contraction of the abdominal muscles

  • 3 more consecutive forceful abdominal exhalations with a 3sec relaxed pause after each (let the cough reflex manifest)

  • 3-5 breaths per set, start with 3-4 sets and build up to 10

  • Recommended between sets of A+A kettlebell swings and snatches

If you want to see exactly how to perform the exercise in module 5 and learn much more about breathing check out Pavel’s Second Wind express online course.


Now available for a special limited time offer through July 18th.

I consider breathing one of the key foundations of good health, along with exercise, diet, and sleep. Second Wind express is like taking a college-level course in breath training. I'm 72 and continue to mountain bike, hike, cross-country and downhill ski at elevation (well) over 6500 feet. I'm convinced that Second Wind express has played an important role in that as well as in my kettlebell training. I use elements of it every day, from the “hail Mary” pattern (roughly 5 seconds inhale/pause, 5 seconds exhale/pause) and power breathing to hypercapnic breath holds and, occasionally, hard hypoxic breath holds. It’s a great investment.

—SFSparky


I purchased this product at full price and it has been life changing for me. I am a better man now than I was previously because of what I learned from Second Wind Express. Mental and physical fortitude is what this product provides to its users. I wish that I had purchased it sooner! I have a list of things that have really impacted me in a positive way during the last few years and this is definitely in the top three selections.

—Tobias78

SECOND WIND express online course

 

Russian Breathing Techniques
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