Cycling Performance Club: An exercise in intervention evaluation: Does nasal breathing improve performance?

We take a dive into the nasal passage and look at whether there are performance gains to be obtained through nose breathing. This leads to a discussion around how we evaluate interventions and make decisions on whether they’re worth implementing for ourselves and our athletes.

2:30 How do we normally breathe during exercise?

8:25 What are the claimed benefits of nose breathing over mouth breathing?

9:15 Are we getting too much oxygen?

21:15 What do the studies show?

29:25 What level of evidence do you require to apply an intervention?

38:30 If it’s free and easy, should you try it anyway?

46:55 How much does air intake affect endurance performance?

55:10 But the nose is a filter and humidifier, does that help?

This episode’s panel:

Jason Boynton, Ph.D.

boyntoncoaching.com

Damian Ruse

semiprocycling.com

Cyrus Monk

cyclistscientist.com

Instagram: @cyclingperformanceclub

Facebook: @cyclingperformanceclub

Twitter: @cyclingclubpod

References:

Oxygen - Haemoglobin Dissociation Curve Explainer

https://www.youtube.com/watch?v=BYGPkRFvzOc&ab_channel=ArmandoHasudungan

Oronasal Distribution of Ventilation at Different Ages

https://www.tandfonline.com/doi/abs/10.1080/00039899709602874

The switching point from nasal to oronasal breathing

https://www.sciencedirect.com/science/article/pii/0034568780901048

Effects of Nasal or Oral Breathing on Anaerobic Power Output and Metabolic Responses

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466403/ 

Effect of Nasal Versus Oral Breathing on Vo2max and Physiological Economy in Recreational Runners Following an Extended Period Spent Using Nasally Restricted Breathing

https://www.journals.aiac.org.au/index.php/IJKSS/article/view/4400