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Elevation Training Mask 2.0 is a breathing device that can be used during exercise.
This is a great advantage of this device because there are
many others, for example UltraBreathe, Powerbreath, PowerLung,
and several others, which can be used before or after
physical exercise, and they also claim that they help to
improve sport performance and fitness,
and improve other factors like, let's say, level of energy,
sleep, digestion and many other lifestyle related characteristics.
What are the advantages and differences related to the Training Mask 2.0?
This is a Training Mask. So, what can be done?
When exercising, I can put this mask,
and go running with it. In fact, I tried even one hour or more.
And the effect of the Training Mask is following.
it is known, that when we train, especially intensively, and train for
a long time, our breathing becomes heavier;
and Training Mask provides resistance, which can be
regulated: you can put here, different valves, with different
number of holes; and therefore we can regulate resistance
for inhalations and for exhalations.
By regulating resistance, we can adjust it to our
level of breathing. So, if you breathe, let's say, too heavy
at rest, and that also indicates lower body oxygen content,
then you need to have more valves. But, while training with
Training Mask, you will be able to gradually increase
resistance, and that means you will be breathing slower
and less during physical exercise.
And this is the main effect of Training Mask 2.0 that, while
breathing less and slower during physical exercise,
we increase CO2 content in our lungs and in the arterial blood.
That helps to dilate blood vessels, and improve oxygen transport,
and reduce heart rate at the same time.
You can actually check using, for example, a pulse-meter,
or if you exercise on a treadmill or on an exercise bike,
that, if you use Training Mask, your heart rate would be a little
bit lower, maybe by about 5-10 beats per minute,
even when you have the same intensity.
Of course, the immediate sport performance is going to
be reduced, when using the Training Mask you will not be
able to run as fast as you can run without Training Mask.
And therefore, this is a device that actually makes exercise
little bit harder, so that we get a stronger training effect.
This is very common in sports that many athletes, in fact,
and coaches invent different methods and techniques
so that to create harder conditions for training,
so that in order to perform better during sport contests.
And the central effect of Training Mask is gradual improvement
in breathing pattern. That means your breathing becomes
slower and lighter 24 hours per day.
And that increases body oxygen content, and then
people experience shorter and much better quality of sleep.
They experience greatly improved level of energy,
better digestion, disappearance of chronic health problems,
and many other positive effects.
In order to get maximum benefits from the Training Mask,
it's also important to address lifestyle factors
that help to increase body oxygen content, and make
breathing slower and lighter at rest.
Let me now consider how breathing at rest relates to
our ability to exercise.
It is known that people with chronic diseases have
relatively poor fitness. For example, somebody with
diabetes, heart disease, asthma, cancer, COPD, and
many other conditions, they are not able to exercise intensively.
And it is easy to notice, if they go running
or do some other intensive type of exercise,
their breathing becomes much-much heavier.
You can easily hear and see how heavy is their breathing,
whereas athletes, especially those who are fit or very fit,
during exercise, their breathing is more regular, it's lighter
and slower.
Why does this effect take place?
Why do healthy people breathe slower during exercise?
The explanation is relatively simple.
If we look at the results of numerous clinical studies,
we can see that normal breathing rate or minute ventilation
at rest for healthy people is very small: only about
5-6 liters per minute. This is a norm for adults at rest when we
are sitting and, of course, are not involved in any physical activity.
Sick people at rest breathe much more. It's common to have
numbers about 12-15, sometimes 18, liters per minute.
So they breathe 2-3 times heavier.
And that reduces body oxygen content.
This image of the brain shows that, when people breathe more,
they reduce CO2 content, and CO2 is the most powerful dilator
of blood vessels.
Therefore, when we breathe more at rest, we get less oxygen
supply for the brain in this case, but totally the same effect
was found in numerous clinical studies for kidneys,
liver, spleen, colon, heart, and all other vital organs
which were tested in clinical trials.
Therefore, what happens during exercise, our breathing becomes
heavier. Let's say I start light jogging. My breathing becomes
about 10 times heavier. That means instead of 6 liters per minute,
if I have normal breathing pattern at rest,
I am going to breathe 60 liters per minute.
If we think about people with heart disease, diabetes,
cancer, asthma, all these chronic diseases,
their breathing at rest is commonly have about 15 liters
per minute. And, therefore, they start to breathe 10 times
heavier, because CO2 level during physical exercise
remains very close to CO2 level at rest in the arterial blood.
Therefore, these people, people who have chronic diseases,
start to breathe 10 times heavier, and if they have 15,
it will be 150 liters per minute.
150 liters per minute is about the maximum number that an
average person can achieve by having as fast and as heavy
breathing as possible.
So if I start
to breathe very heavy or through the mouth even,
that would be about 150 liters per minute; and this is exactly
how people who have chronic diseases breathe during light
physical exercise, whereas again, if a person is healthy,
and has a normal breathing pattern with higher body oxygen content at rest,
this person is going to breathe slower and lighter during the
same light physical exercise.
For example, instead of 6, light jogging - 10 times higher
metabolism rate, the minute ventilation is going to be
60 liters per minute.
Now, the effect of the Training Mask is that you can gradually
retrain your breathing pattern during exercise and at rest,
so that you start breathe slower and less; and, in fact, if you
train yourself well and if you follow lifestyle changes
related to sleep, diet and other factors, then you will be
able to retrain your breathing, which is quite hard but
hundreds of people were able to achieve this goal.
So if you start to breathe only 2-3 liters per minute,
much less than the medical norm, you can achieve ideal body
oxygen content. And then, during physical exercise, you will
be able to breathe only about 20-30 liters per minute which
is very small number. That means you will be able to run
very fast and breathe lightly and easily through the nose
utilizing much more oxygen from air.
In order to achieve this result, when you breathe only 2-3
liters per minute, and have very high results for the body
oxygen test, like a special breath-holding time test,
about 2-3 minutes people can achieve, it requires to
address many lifestyle factors.
And the amazing effect of Training Mask is that,
if I go for an exercise, and, let's say, I run for one-
one and half hour, I know that, later, it is difficult to control my
breath, and I need to apply efforts to slow it down
when I take shower, before the meal.
But what I found very effective and, in a way, unusual,
because I never experienced this effect before,
that, when I apply Training Mask and go running for 1 hour
or even longer time, I take away the Training Mask,
when I finish the exercise,
I don't have the desire to hyperventilate, to take more air.
My breathing automatically becomes slower and lighter.
Not only that, the longer I use Training Mask, the stronger this effect
This is really paradoxical.
So, in my view, I tested this Training Mask on many breathing
students whom I teach, what was found that Training Mask
dramatically improves efficiency of physical exercise.
People often say that this is ELEVATION Training Mask.
This is what you can even read here,
that it stimulates high altitude.
But, at high altitude, what happens, that we have lower oxygen
content. Let's say, we go to 2 kilometers high altitude,
and oxygen content there is about twice less than we have
at sea level; and therefore, when the person trains there,
the air which is inhaled has twice less oxygen. So that causes
adaptation of the human body, and there is increased production of
hemoglobin and some other physiological changes, which
takes place, positive changes so that they help to improve
fitness and sport performance. But Training Mask, what it does,
it reduces air flow, due to increased resistance,
so it's like an extension of the nose, but, in addition to that,
when you exhale, you are going to inhale this air, which is
rich in CO2 back into your lungs. That means, in addition to
the so called "elevation effect", the effect of high altitude,
the Training Mask also increases CO2 content.
So its both hypoxic and hypercapnic training at the same time.
Therefore, Training Mask is, in fact, is better than training at high altitude.
There are thousands of top or elite athletes
who go to high altitude in order to improve their endurance,
VO2max, and other physiological parameters,
so that they can perform better and win contests.
But, while using Training Mask, you can do it at sea level and get
even better results due to high CO2 content.
Click the link below this video to get on web pages of
NormalBreathing.com, where you can find more information
about Training Mask, lifestyle factors, and other
important effects and details which relate to breathing retraining.