How the o2trainer works
The o2trainer activates your diaphragm and your external
intercostal muscles, which are the muscles in between your
ribs, these include the ribs on your back. These muscles are
responsible for filling your lungs with air.
Your lungs are just two bags, they don’t have any muscles
in them. This is how it works: when you expand your lower
ribcage and core, it creates a vacuum between your body and The o2trainer pinpoints the most important breathing
your lungs and your lungs open up and fill with air. muscles, the biggest strongest ones, it makes sure that your
By working out your inhale muscles – the diaphragm and diaphragm is getting a workout, remember your diaphragm is
external intercoastal muscles, you will be able to expand your a skirt steak the size of a frisbee – and is responsible both for
chest more and faster your breathing and balance.
Exhaling is done by your abs, obliques Will this impact the speed of your recovery? But you have to
and internal intercostal muscles. make sure you are really using your diaphragm; 95 percent of
The average human being has about 11 pounds of “breathing people are not using it optimally!
muscles”, muscles you can’t work out when you are doing One diaphragmatic breath is equal to 4-6 chest breaths. Think
your sport, you have to train them separately with a device about taking three breaths to recover rather than 12. Take a
specifically designed to create resistance. The o2trainer belly breath and then also expand lower ribcage. Your di-
does exactly this. aphragm can lower up to 9.2 cm – think of all the space
The heaviness in your limbs, that feeling of “gassing”, means that is created inside your chest for air. In addition, working
the 11 pounds of breathing muscles are actually “blood steal- these muscles, hard (not
ing” (a medical term) taking oxygenated blood for them- with breath counts or
selves. Sometimes this just feels like an inexplicable feeling yoga), means that point
of fatigue, and when you recover later you just feel frustrated you usually fatigue comes
and confused why you couldn’t catch your breath. much later, and that is
Like any other muscle in your body, if you work them out, what you want. Please go
they get stronger and require less oxygen. How will this show to www.thebreathingiq.
up? Your “cardio” and conditioning will get better. Research com there you can find
calls it “delaying fatigue”, which translates into your being out what your “breathing
able to work out harder and longer. IQ” is before you start
FOR BEST working out with the
RESULTS o2trainer, this way you
MOST PEOPLE can compare a month lat-
START WITH A
4, 5 OR 6MM CAP
er. Dr. Belisa Vranich gave Dr. Belisa Vranich
me an A+ Breathing IQ! A WORLD RENOWNED BREATHING EXPERT
What caps should I use?
We advise to only do the breathing To give you an idea, I (Bas Rutten) am doing it for over 3
exercises since they are very pow- years myself and I use cap # 2.5 for my “front breathing
erful and only take about 4 min muscles, and cap # 1.5 for my “back breathing muscles”.
a day. Find a resistance cap with So I am NOT using the strongest setting even after three
which it will take you between 3 and years of doing it every single day.
4.5 minutes to complete 30 repetitions.
Most people start with cap #5. Please What Resistance Cap To Use For
follow the detailed instructions for maximum Working Out With The o2trainer?
benefit. Once your time goes below 3 minutes, it’s time
Of course, you can also work out with the o2trainer
to go to the next resistance cap. Biggest mistake made:
Baby steps are key here because your body needs oxygen,
Please do NOT try to go to the strongest setting as fast as so using a hard resistance cap is NOT a good idea. Just
you can, technique is everything, make sure you completely start with #14, once you feel you are getting the same
EXHALE, and completely INHALE. Just like working any amount of air as you did without the o2trainer, switch to
muscle at the gym, get your form #13, etc. One more time, go slow, make it a “journey”,
right, then add weight! not a “race”!
If you feel you completely in- Whatever exercise you do will determine what cap to use.
haled but need a little extra Meaning; when doing a striking workout on the bag you
air just before you exhale need a less resistance cap than when you do a monotone
Caps range from again (using your nose), go exercise, like long distance running, cycling etc. But when
1mm to 14mm to a lower resistance setting! using intervals and sprints, you need a less resistance cap.
