Barbell Shrugged - Nasal Breathing To Improve Pretty Much Everything w/ Dr. Lance Einerson - Active Life Radio #22

Episode Date: December 20, 2019

Are you getting the results you want in the gym?   Are you going H.A.M. every day but still end up feeling frustrated by your progress?   Today we’re talking to Dr. Lance, our in-house Active Life breath-work specialist. Lance is a Doctor of Physical Therapy and an Active Life 1-on-1 coach who has personally used breath-work to overcome his battle with chronic health issues. Now, he’s helping others harness the power of breathing to perform better and get out of pain.   In this episode we discuss the myths behind training intensity needs, how nasal breathing can improve pretty much everything you do and the role your breath plays in getting the most return on your work in the gym. Minutes: 5:30 – The Myth behind intensity 13:50 – Nasal breathing is your engine 19:20 – Purpose over everything 25:00 – Getting the return on your fitness 32:00 – Fill in your box Connect with us: Work with an Active Life Coach like Dr. Lance: http://activeliferx.com/shrugged Find Dr. Lance @lance.einerson_dpt Find Dr. Sean @DrSeanPastuch ---------------------------------------------------------------- Show notes: http://www.shruggedcollective.com/alr-ep22 ---------------------------------------------------------------- ► Subscribe to Shrugged Collective's Channel Here http://bit.ly/BarbellShruggedSubscribe 📲 🎧 Listen to the audio version on the Apple Podcast App or Stitcher for Android Here- http://bit.ly/BarbellShruggedApple http://bit.ly/BarbellShruggedStitcher Shrugged Collective is a network of fitness, health and performance shows that help people achieve their physical and mental health goals.  Usually in the gym, but outside as well. In 2012 they posted their first Barbell Shrugged podcast and have been putting out weekly free videos and podcasts ever since. Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini. We're also dedicated to helping affiliate gym owners grow their businesses and better serve their members by providing owners tools and resources like the Barbell Business Podcast. Find Shrugged Collective and their flagship show Barbell Shrugged here: SUBSCRIBE ON ITUNES ► http://bit.ly/ShruggedCollectiveiTunes WEBSITE ► https://www.ShruggedCollective.com INSTAGRAM ► https://instagram.com/shruggedcollective FACEBOOK ► https://facebook.com/barbellshruggedpodcast TWITTER ► http://twitter.com/barbellshrugged

What's up everybody? Welcome back to Active Life Radio on the Shrugged Collective Network. I'm Dr. Sean Pastuch. I'm your host and today's guest is Dr. Lance Inerson. I called him Inerson for like two years, but his last name is actually pronounced Inerson. And you've heard him before. He's been on the podcast. Today, he's going to help us figure out how to realize or how to modulate is a better way to say it. The intensity that we train with. Are you training too hard? How do you know? how do you fix it and still keep that precious six-pack or still chase that precious six-pack without ever having to feel guilty that you're not training hard enough? That's what today's show is all about. And as always, today's show is brought to you by our friends at Organifi. That's O-R-G-A-N-I-F-I dot com. Use the code shrugged at checkout when you buy your gold juice. Do it. Before bed, especially now that it's

wintertime, it's getting colder outside. It's a nice warm cup of non-caffeinated no sugar great tasting anti-inflammatory goodness do it organifi.com use the code shrugged at checkout to get you a beautiful 20% percent off. The show is also brought to you by my favorite company, Active Life. If you're dealing with aches and pains or if you're still working out around it, what are you doing, man? What are you doing? You do not have to deal with aches and pains and working out around it and feeling like you're getting too old for this. All of that stuff is nonsense. It's all stuff that people have told you because they stopped trying to figure out how to feel better themselves. So they can't imagine you figuring out how to do it for yourself. I'm here to tell you, you can. You can feel better and we can help you. ActiveLifeRx.com slash shrugged. Go there

now if you're dealing with aches and pains and you have been for too long. ActiveLifeRx.com slash shrugged to get you out of pain without going to the doctor or missing the gym simply through smarter movement and a new mindset. We got your back. We've done it for thousands of people in the past. I'm not giving you a discount code. You're gonna pay full price. You're gonna love it. It's gonna be awesome and you're gonna send your friend. That's all for today. Here we go. It's going to be awesome. And you're going to send your friend. That's all for today. Here we go. Let's get to Lance Enerson helping you determine if you're working out too hard. All right, Dr. Lance Enerson, welcome back to Active Life Radio on the Shrugged Collective Network, my man. Thanks, man. Love this. It's always fun. Yeah, it is always fun. You're right.

That's why we keep doing it. Yeah. You know, know it's funny it's one of those things people talk often about the idea of you know i i do this because i love helping other people i'm like that's cool you do it because you want to do it just make sure you understand you do it because you love it not because it's good for other people i don't know we're off on a tangent already no tangents no tangents all right so lance you've been on the show before you need no introduction but i already gave you one before we started the show so you got that going for you yeah i'll take it yeah which is nice today we're going to talk about how somebody knows if their intensity is too high to get the results that they want.

And if the results that they want don't line up with the intensity, what are the injury risks that they're facing from training the way that they currently are? You ready for that? Yeah, let's do it, man. Let's go down the rabbit hole. Just so that you guys know, I want the listeners to know this. Our staff is so good. Lance is so good that I texted him what I wanted to talk about last night. We didn't do any kind of prep work.

I was like, hey, is this cool? You good with this? He's like, yeah, man, let's do it. So this is going to just be a genuine conversation between the two of us about what our thoughts on intensity are. And you're going to like it. Let's do it, man. I'm trying to do it. Let's ruffle some feathers.

I don't need to ruffle feathers. I mean, we're probably going to end up ruffling feathers. Yeah. I mean, we're probably going to end up ruffling the feathers. So this is all based on the premise that I believe that people, especially in CrossFit gyms, are training too hard too often. And that they're mixing up the idea of working hard and getting results. They think that they need to train all day, every day, or even if they only work out one hour a day. They think they have to go as hard as they can every time that they train, or they're leaving opportunity, performance, aesthetics, all of that on the table. Yeah, I mean, I see that a ton. And, you know i i don't think it's just in like the crossfit

community i think it's a pretty well spread out in um you know just fitness oriented pursuits and i think that there's an really an extreme amount of fear that surrounds just slowing down you know that that fear of missing out that fear fear of, you know, maybe not fitting in with the culture of their gym, maybe not fitting in with some of the people that they hang out with, because that's just the culture that they find themselves in. So by the end of the show, I want to make sure that we've talked to people about what to do specifically in the case of culture, because I think that that's the biggest draw. That's the biggest, most difficult obstacle to overcome.

So I'd like to, because I want to unpack the case. And then once the case is unpacked, we start putting stuff back inside of it. We're going to have to help people who are members of a gym where the culture is just to go ham every day. Because what do they do? They like that place. Their friends are there they're gonna stay a member there we're not trying to persuade people to leave their gym but we have to give them strategies to go back in cool yeah let's do it all right well let's continue talking about intensity what do you believe is the best first of all how does somebody know if they're training too intensely? I, a lot of that depends on their goal, right? I mean, sometimes people's goal is performance. Like they just want to compete in, you know, they want to go to the games. Yeah. Like that,

that's cool. But it still doesn't mean you should be running yourself into the ground every day let's stay as narrow as we can let's let's focus on mike okay okay mike is 32 years old he is he used to be fit enough to be what i would consider semi-competitive right so he would compete at local competitions and finish top 10 or no he didn't finish top 10. He liked competing at local competitions. Now he has one kid. He has a job that he really likes and he just wants to keep his six pack in his boulders for shoulders. Okay. Yeah.

So, I mean, for that guy being, you know, laid out on the floor every time he's working out, it's not, it's not worth it. I mean, there's, there's not a return on that. There's not a return for you to be testing every day, which is essentially what ends up happening when you're going all out every time you're in the gym. Well, can you unpack that? What is the downside? I mean, people hear that and they're like,

okay, but what do you mean? You know, like, should I have worked less hard? How will I get better results by working less hard? So I think that boils down to a conversation of what exercise is for, like what the point of it is. And this is something that I've heard this a bunch of times. But last time when I was out helping with one of the seminars is some Larry said, was that, you know, we exercise to give ourselves an opportunity to recover. And, you know, those changes, the results that we want, they don't come while we're in the gym. They come while we're outside of the gym. They come when we're asleep. They come with the ways that we manage stress outside the gym. They come with the way that we eat all of that stuff compounds to actually give us a return on the effort that we are putting in, in the gym.

And if we're not doing that adequately, then we're moving backwards. That being, that being recovery. Yes. Yeah. Yeah. Yeah. And you can't burn down the house every day and expect to have an entirely new house in the morning. It doesn't work that way. We don't have the capacity, most of us, if you're not a professional athlete that has all of these things lined out, set up for you to maximize your recovery. So Mike, this fictional guy we have. He's not fictional. He's a real dude. Oh, all right. Cool.

This real Mike that we have. I mean, for him to, you know, figuratively burn down that house, that's not going to get him anywhere. He might get, you know, a little bit stronger with one little thing, but all of the rest of those aspects of recovery that aren't taken care of, they're going to end up pulling him back. They're going to end up slowing him down. And can you give Mike some physiology, some legitimate exercise phys answers as to why, so that when he goes into the gym and his buddy says, oh, you're not going hard today. He can say, did you know every time you work out, blank happens? Yeah. So we can't recover if we're not in a parasympathetic state.

So parasympathetic state is the rebuilding state that our nervous system gets in to be able to fix the things that are wrong. And that can be stress from exercise. So sympathetic, just for people to understand, there's two states that we're talking about in our nervous system. There's the sympathetic state and the parasympathetic state. The sympathetic state is when we're excitable. The parasympathetic state is when we're relaxed. So essentially, think about it like if you're taking a nap,

you're likely parasympathetic. If you're gearing up for a one rep max, you are sympathetic. Good? That's it. Yep. Okay. So now what I want to also clear out here then is people will be thinking when they hear that, but then Lance, anytime I'm not in the gym, I'm parasympathetic.

So how is it a problem for me to just go ham for an hour a day when really, also I'm warming up for 10 of the minutes or 15 of the minutes, I'm cooling down. Like I'm only sympathetic for like 20, 30 minutes. Yeah, that's not true. Well, elaborate. That's not the way that it works. So when we talk about those two states, it's a spectrum. It's not either parasympathetic or

sympathetic. You're somewhere along the line there. And the things that you're dealing with will dictate where you're at on that spectrum. So you could just be in traffic and be irritated that you're late for work and your breathing changes, your heart rate changes, you feel it, right? Somebody tells you off for some reason, your boss yells at you, you know, some, something like that, that can push you into a sympathetic state. Simply opening your mouth to breathe, that's going to push you into a sympathetic state. So what you're saying is mouth breathers are never going to recover. They're going to be at an extreme disadvantage. Hashtag breathe through your nose.

Absolutely. Okay. Absolutely. advantage hashtag breathe through your nose absolutely okay absolutely but again i think that we're running into a situation where there's there we're lacking i've found myself doing this over and over and over again this is why i want to make sure we do this differently it's very intangible to think about sympathetic parasympathetic living on the spectrum i can't figure it out fuck it i'm just to do whatever I was already doing. I look pretty good.

Yeah. Yeah. And honestly, it's something that I run into a lot too, you know, as a physical therapist and as the guy that's always talking about breathing, it's a hard sell when there's not any context behind it. And so for that context, what, you know, the thing I like to point people towards because it's something that's so easy to, um, to feel is just nasal breathing. I know that's something we've talked about before on here, but if somebody is, is working out, right, and if they're unable to, you know, do that workout, say they just have a cross workouts 10 minutes.

Okay. And they're working somewhere that's like 90% of their heart rate max, and they're not able to do that through their nose for that 10 minutes. There's a problem there. They're not actually adapting to those stressors. They're just piling it on and their body's trying to catch up with it when they're recovering. All right. So this is something we can definitely go with because I think people right now can understand. I can't do Fran and breathe through my nose. Yeah. Should they be able to? Absolutely. Absolutely. The whole time? Yes. Yeah. And that's actually I have a post scheduled for Instagram today. That's about that. That's about, hey, let's look at your capacity to breathe through your nose when you're working at a higher level of exertion. So are you saying essentially that our real safety ceiling, if you will,

is what we can do while we breathe through our nose? I believe so. And the research supports that. Tell us about some of the research. So the study that I cite the most often is what they did is they took some just recreational runners and it was a six month study. So I mean, fair amount of time, right? And what they did was they had one group that was breathing through their nose for all of their exercise, all of their exertional things that they were doing.

And then the other group that was just breathing, however they wanted, you know, breathe through their mouth, breathe through their nose, whatever was comfortable. And, uh,

at the end of the six months, those people who were only breathing through their nose were able to match their pre, um, you know, pre intervention abilities to just, to do the things that they were doing before when they were breathing through their mouth. And on top of that, they actually reduced their mechanical exertion. So they reduced the amount of energy that they were using to breathe by about 20%

because they were breathing through their nose. So essentially they had 20% more capacity to breathe should they have wanted to tap into it. Yeah. Yep. Essentially. And what's cool is that, I mean, we're, we're just basically like a pot of energy, if you will, our bodies. And so if breathing is good everything's on point that means you get 20 percent uh more of that of the energy that your body's extracting that you can in theory apply to other things like what if whether if it's a strength thing if it's a power thing right so it can be diverted elsewhere because again this is more just nerdy research stuff if your diaphragm isn't getting just so you know okay we need somebody to do

nerdy research stuff around it i don't everyone knows i'm not doing it okay fair enough fair enough so if your diaphragm is not getting the uh that it needs, if it's not getting the oxygen, if it's not getting the resources that are necessary to do its job, like keep you alive, it will rob it from other places. So blood will be shunted away from other musculature, which is in the the vicinity and it will go to the diaphragm interesting yeah so that means you're that that low back thing that mike might be dealing with it's probably going to get worse if he's always going all out and robbing his diaphragm from what it needs because he's not breathing properly, all that good stuff. Well, and so far, I understand as well. If I'm understanding you just to lay this out in simple terms, what you're describing is that if the diaphragm is not properly oxygenated, it's not

getting the appropriate nutrients through the blood, which we can increase if we breathe through our nose, then what's going to happen is it going to happen is the body is going to prioritize keeping the diaphragm well nourished. And it's going to extract, potentially, nutrients that were originally planned to go to places like the low back musculature, the lats, maybe the abs, whatever's around the area, and instead send those nutrients to the diaphragm so that we can continue to breathe, even if it means that those muscles are now going to be sub, I don't know, lacking nutrition, malnourished in the moment. Yeah, they're not going to be performing as well. Right. So now our ability to maintain a brace, to keep your back flat, to keep your abs tight, all that kind of stuff goes away. Yeah, it decreases.

I don't have specific numbers on the way that that actually happens. Give me a percent. I want a percent. I don't have any other percentages, man. I'm out of percentages. Well, I'd like to bring up another example that I think is valid for the same point that has nothing to do with breathing, and that is tendon health. You know, when you're working at, let me backtrack.

When you're designing a workout or when you're getting ready to do a workout, you should be able to tell somebody, anybody, write it down, tell yourself, what is the purpose of this workout if this workout goes as planned the following will happen for my body right yeah there should be a goal a specific one and and it like i don't need you guys to become exercise physiologists we don't we got you covered there and there's a lot of good resources that you can find to get you covered there. But I want you to ask yourself, how often would you say the goal of today's workout was to improve my tendon health? Not very often for most people.

No. And you know what? That's why your tendons hurt. It's not this convoluted, well, if I only, maybe I did too many. No. It's as simple as if every time you work out, you have a goal. Why are you running a mile today instead of 400 meters? Oh, we're training longer distance. Great. That's all. It's that simple. You're training your energy systems to be able to produce over the course of, let's say, seven to nine minutes. I want to be closer to six, but let's just say seven to nine for the average.

Then you say, okay, well, why are you running five miles today? I'm looking for much more stamina today. It's going to be a slower pace. We're just looking to keep the breathing level and extend my distance at these paces. Great, great. Why are you squatting heavy? Trying to get strong today.

Trying to get my quad strong, my glutes strong, my low back strong, my abs strong. Okay, reasonable. When would your answer be, get my quad strong my glute strong my low back strong my abs strong okay reasonable when would your answer be i'm trying to build tendon health because the answer is you can't build tendon health and train at high intensity at the same time doesn't work doesn't work so that's a great example that i think people are not paying enough attention to when it comes to what needs to happen in order for their you know their body to get what it needs i look at working out and tell me what your thoughts are on this i'm interested in your take when we work out it's for the following reasons and i'm gonna miss something because i

didn't write these down so for all the trolls who want to hate on me come on bring it on bring it on bring it on bring that shit so um number one we work out for cardiovascular health think of it as your heart number two we work out for our lungs and for our respirations and all that good jazz. Number three, we work out for bone density. We want to stay healthy and strong into our older age. Number four, we work out for strength, muscle development. Number five, we work out for joint health. The way I see it, those are the five physical reasons that we work out. So workouts need to be designed to approach

each of those. Where are you at on that? I agree with you. A lot of, I mean, the thing that I like to say or to bring up is that people work out because their lives are too easy and that those things are being stimulated, that their lives aren't equipping them with the physiological things like you just mentioned, tools and adaptations to help them to succeed, but not the psychological ones either, which I think is where people get stuck because they work out cause they want to look good naked. And there's nothing wrong with that. No, do I work out? Yeah, there's, there's nothing wrong with that, but I think that's where the disconnect comes because like, just like your example with, with tendon health, I mean, you don't see your tendons. They don't make you more desirable when you're naked. Well, they do if you can't get into certain positions because your tendons hurt so much. That's very true. That's very true. You got to go a couple layers there, right?

Yeah. I don't know what you're thinking about. I think your mind went straight to dirty. I'm just talking about being able to like walk around. Yeah. Okay. All right. Yeah. So, I mean, like you said, those, those are like very specific boxes that you can check that if, if those boxes aren't being checked, then you're probably not getting the return that you actually want from the time you're spending in the gym. What do you mean by that? You know, we, we don't go to the gym necessarily just because it makes us feel warm and fuzzy. We want to get something out of it. You know, we, we want the time and the money that we invest into our fitness to actually give us fitness, you know, to yield health and

longevity, which that's what most people think of when they think of fitness. It's not being able to move the barbell X amount of times in a certain amount of time. It's like, Hey, I want to feel good. I want to feel good for a long time, and I want to look good too. That's it. I think that's kind of where that disconnect comes from. Okay. The disconnect happens, and now people are like, okay, I want to look good. I look good.

I've trained hard. I could probably look even better if I trained even harder. I mean, you could have more energy if you were doing meth too, but that's not going. That's meth with an E, correct? Not meth with an A? Okay. Yeah. I mean, it's like more isn't better.

Better is better. More is a side effect of this. Or this percent of my workouts are going to do this and this percent are going to do that. Do you have anything that you can break down like that? I know what I do. I can tell you what I do personally. Let's hear it. And what I do personally is I have one hard day that's just like a CrossFit day that I'm actually essentially testing.

I'm seeing where my adaptation is at. And from there, I can make adjustments on the rest of the work that I do throughout the week. The other days, I have one to two strength days. And then I have another long kind of cardio day. And then I go to jujitsu for, you know, I do that twice a day for a couple hours. Twice a day. No, sorry. Not twice a day, twice a week. That would be bad. I was like, damn, this guy trains a lot. No, twice a week, twice a week. And for all of this, I breathe through my nose 100% of the time. And that's where I keep myself to where I know that I'm staying safe.

But I also know that I'm getting the adaptation that I want because I'm not screwing my nervous system over. Well, and I think that there's a really important point that you made there that people would benefit to understand. You're not looking at your times of completion as, could I have been faster had I breathed through my mouth to get more air in just to really spike my neurological response in the moment? Because you probably could go faster if you allowed yourself to be a mouth breather on some things. Would you agree with that? Yes, but.

There's a yes, but or maybe a yes, and there is that that's like, okay, I'm going to be doing Fran today. I've, I've tested both because like, I've pretty well adapted to breathe through my nose. I've been doing it for a while. I only get back like, I don't know, maybe 15, 20 seconds. A lot of times. What's your time?

What's my time? Like my best friend time ever. Yeah. Wow. Crap. Like two 20, I think. Okay. what's my time like my best friend time ever yeah wow crap like 220 i think okay so 220 and you were mouth breathing yeah so 240 and your nose breathing yeah and i'm not plaster on the floor for the next 10 minutes right i just the point i want to make the point i want people to understand what that is and and that i want to make sure that that you're cognizant of as well is that's 20 seconds out of 160 to 180 seconds right so people are looking at that as like a 15 whatever the math is 12 to 15

percent gain by breathing through your mouth and if they're competing like forget it i'm taking that yeah and that's fine if that's what their their goal is it's on purpose it's not something that they're doing like oh well okay i'm just gonna do this because it's easier to breathe through my mouth there's less resistance well and the point that i'm getting at is that if you're competing every day, you have a problem. So if training, if breathing through your nose while you train sets your cap for intensity, then you're going to be keeping yourself healthy. Where breathing through your mouth might yield 10 to 15% more speed, for lack of a better term, in a short, intense workout. But you're burying yourself neurologically for that gain.

Yeah. And that's what I was getting at. So my day isn't Fran. That's not why I woke up in the morning. Right. My, my day isn't, you know, whatever other workout I might be doing. It's just a component of it. That's supposed to enrich the rest of my day. That's supposed to make me better for that, not crush me because I won't have any more capacity to deal with stress for the rest of, of that day. So Mike, you know, just breathe in your nose. You're going to have a better day. I, you know, other people that might be competing, breathe through your nose while you're training. And then when you're competing, breathe through your nose as much as you can. And when you have to, you know, turn on the afterburners, do it. Think it back through your nose as much as you can and when you have to you know turn on the afterburners do it then get back to your nose if think about mouth breathing is like

the nos button from what was it uh fast and furious yeah there you go right like that it's your nos button it's not your it's it's not your fifth gear sixth gear it's the nos button you only get to do it to pull across the finish line yeah i mean otherwise you're you're gonna be paying for it and that's you know it's not it's not worth it it's you know it's funny that you funny is the wrong word it's an interesting way to think about modulating intensity for yourself because frankly i'm in the game now i've been a licensed personal trainer since 2000 what 2004 is when i first got certified 2005 i got certified as a personal trainer and i've never thought about just maintaining a nasal breath intensity it makes it easy i mean it's that's not true it's hard because people aren't used to it well it's

it's hard it's hard because think about it it's hard because you're like damn especially in the beginning i can imagine your scores for you know you know what your times were on things are going to go down. Yeah. And they will, but I should go retest Fran now just because I'm curious because I haven't done it just nasal breathing for a while. I haven't, I haven't done Fran. I can't even remember how long, just so I could see what the difference is exactly. My guess is is that you're going to see a much bigger change with those short

workouts to like for in anything that's over like 10 15 minutes though that change is going to be almost negligible right not right yeah yeah it's just going to be uncomfortable yeah it absolutely is for sure it is especially this time of year i was walking around with a stuffed up nose be boogers everywhere it's gonna be gross because of you lance yeah that's true but fun fact if you are somebody that is typically congested if you just hold your breath for a few times, like three, four times, and you do it for as long as you can, your nose will almost a hundred percent of the time clear up. What? You can breathe through your nose.

Let's say that again. So do three or four max breath holds. So like actually holding your breath for a long time. Are those breaths through our nose or through our mouth? If your nose is completely plugged, do it through your mouth. All right. So you just holding your breath for a long time. Are those breaths through our nose or through our mouth? If your nose is completely plugged, do it through your mouth. All right. So you just hold your breath, hold it for as long as you can. Let it out.

Do it again. You know, just like no time in between and do that three or four times. Most of the time, like almost a hundred percent of the time, people's noses, they clear up and they can breathe through their nose. What kind of witchcraft is this i know right i i used to do it just because i had allergies you know like when i found out about it and then it helped a lot how long does it last though am i like am i gonna be like oh i can breathe again fuck there it goes um I did it most often before my workouts, and I was fine throughout my workouts.

I just keep breathing through my nose. Interesting. I've never timed it. Next time he knows this stuff, I'd like you to time it, please. All right. Yeah, I actually can't remember the last time I just had a stuffy nose. So now let's get back into what we talked about in the beginning. How do they take this back into the gym? I think that, you know, part of what you're

describing will make it really, really, really simple for them. It's look, do whatever you want. Just make sure you're breathing through your nose. That's what I do. So are you saying, look, if you go to the gym every day, that's fine. Go to the gym five days a week. Even if all of the workouts are designed at high intensity, you breathe through your nose and that's your high intensity and you should be fine. Yeah, pretty much. I mean, you still got to do like all the tendon health stuff that we were talking about,

making sure that you're checking those boxes. But as far as just intensity. Fill in the box, fill in the box fill in the box we don't we don't like checking the box that's too quick i want you to spend some time fill in the box no blank spaces in the box no blank spaces in the box and stay inside the lines yeah yeah so fill in your box um but as far as intensity is concerned, yeah, just breathe through your nose. Like if you want to be better and get better at this thing, like you're training, then let your body do what it's designed to do. It's such a different way to think about it.

Like it's, it's such a simple thing, but it's such a different way to think about it. Cause I know right now, if I went into the gym, my psyche working out with my friends would be, I'm going to lose to all of them because I breathed through my nose today. But you're going to win long term. No, I get it. I get it. I get it. It's just I'm trying to climb inside of their head as I would have been four or five years ago when I was training in the gym at my peak fitness. My peak measurable output fitness. My peak work capacity across broad time and modal domains as long as they're all in the same direction your peak leaderboard potential yes exactly exactly i'm without a doubt healthier now than i was five years ago but by the measure of a crossfit leaderboard i am definitely less fit. Yeah. And that, I mean, that is often what it boils down to, right?

Of like, do I actually value the health, the longevity, the way that I'm feeling, or do I value my position more on the leaderboard in the gym and the way that that makes my ego feel? So what about in terms of, what about in terms of looking sick naked? Am I going to have a harder time looking awesome naked if I just work out by breathing through my nose? No. So you're saying, you're saying slower times on certain workouts will not make it more

difficult for me to, you know, keep my six pack. No, no. Your Fran time has very little impact on the way that you look. Hogwash. Okay. All right. Whatever. I'm done, Sean. Yeah. It's not going to be moving the needle in a negative direction. If anything, it's going to improve the way that you look because you're actually recovering, right? You're being mindful of your nervous system so that it can leverage resources to actually improve the muscle tissue that you like to see in the mirror versus having to utilize a lot of those same materials to go back and repair your nervous system because you're

burnt. No, it makes sense, man. I mean, the, the, the way I, the way I see it is it's less about recovery because I think that recovery needs to be an intentional practice as well. It's more about not redlining because it's almost like this is one of those mechanical shutoffs when you get too close to redline. You follow me? Yeah. And then if you're like, no, we have to cross that finish line before vin diesel then you start breathing through your mouth and you're you know you're nasa yeah but but everyone knows what happened to paul walker's car when he did that for too long that that's very true by the way i'm not

talking about like the real paul walker i'm talking about his character in the movie where the floor fell out and you know all that yeah we don't want to be misconstrued that way no no certainly not i'm not making jokes about paul walker's untimely death i'm talking about paul walker's racing against vin diesel in the fast and the furious when he's like i had you he's like you never had me you never had your car yeah well. Well, you know what? If he would have been nose breathing a little bit before when he was driving. I'm talking about he's not. I know, I know, I know, I know. All right.

Well, this is helpful. I think that people should be able to take from this a very simple tool that if they want, they can use to reduce the risk of injury in the gym. Would you agree? Yeah, yeah absolutely so take home message breathe through your nose to reduce the risk of overuse injury caused by intensity in the gym that's it and also do your tendon health stuff, do recovery workouts. And also if you don't know how to do those, hit us up, active life,

rx.com slash shrugged. Anything else, Lance? You know, the only thing that I would add with the whole nose breathing thing is that it's, even though it's super useful and it's the way that we're meant to breathe, we're meant to perform.

You have to remember that it's not a panacea. I mean, it doesn't solve everything. It's not the end all be all because you still have to do those things. You have to have some intention in like, Hey, I need to be paying attention to my tendon health. You can be breathing through your nose all day

and slamming into the bottom of a clean a thousand times, your knees are still going to hurt. That intention has to keep flowing through the rest of what you're doing, not just the way that you breathe. Perfect. Good. And we're talking about this one last thing in the sense of consistent breathing through a workout we're not talking about taking a deep nasal breath to create the best inter

abdominal core pressure before lifting heavy we're only talking about it in the context of how your entire workout goes. Yep, exactly. Cool. All right, Lance. This was great. Where can people find you? Instagram. It's lance.inerson underscore dpt.

That's E-I-N-E. Oh, I got you. That's lance.l-a-n-c-e dot e-i-n-e-r-s-o-n d-p-t like doctor physical therapy and then what were you gonna say so that's where i'm the most active is on so just go chase him down on there and if they have questions can they dm you oh. All right, Lance, thanks for coming on, man. Yeah, thank you. Always fun. Yes, of course it's always fun.

That's why we do it. Remember, it's about us. Exactly, always. All right, Shrug Nation, I hope you enjoyed that episode of Active Life Radio on the Shrug Collective Network. If you did, it would be a huge help for us to get the word out there. If you would head to iTunes or wherever you listen to podcasts and leave us an honest

rating. If you want to go bonus mode, please feel free to leave us a review as well. Anything that you listened to that you're interested in doing yourself. If you want to work with an active life coach one-on-one yourself. Head to activeliferx.com slash shrugged. Fill out the application and we'll be talking to you soon. Until then, turn pro. Bye.