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Use the Breathing Gear System
Use breathing gears rather than heart-rate zones to gauge effort: gear 1 is nasal in/out at a set cadence of about 2-3 seconds in and 2-3 seconds out; gear 2 is nasal-only breathing at whatever rate is needed; higher gears involve nose-in/mouth-out and then mouth-in/mouth-out at the highest intensities.
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“"The first gear is your ability to simply breathe in and out through your nose at a set cadence... Zone two, rather gear two, is inhaling and exhaling at whatever rate you need it to be, but still nasal only."”
huberman · Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat | Huberman Lab Guest Series · Feb 1, 2023 · 2:52:41 · open ↗
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