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Day 2 Mechanics and Measurements

Day 2 – Mechanics and Measurements

Before Starting Please Read Safety Warnings HERE

Todays Outline:

1) Setting an intention

2) Gratitude

3) Daily Reflection / Journal

4) CO2 Tolerance Test

5) Breathing Mechanics – Nose and Diaphragm

Recap Day 2:

Reflection / Mindset

Continue with your daily gratitude and intention setting practice

Activity / Exercise

Take the CO2 Tolerance test – See scores below

Do the daily meditation below (Double X meditation)

Set an alarm timer to go off 3 times spread out throughout your day. Check in. How are you breathing?

Accountability

If your doing this with a friend send them a text or give them a call to let them know you are done todays exercise.

Don’t forget to set your alarm for 3 check ins.

Complete Today’s Survey

CO2 Tolerance Test & Scores

HOW TO IMPLEMENT THE CO2 TOLERANCE TEST

  1. Take 4 full breaths, 1 breath every 5-10 seconds: a 3-5 second inhale, followed by a 5-10 second relaxed exhale, 1 second pause before beginning to inhale again.
  2. At the top of the 4th inhale (totally full), start a timer and exhale as slowly as possible.  Stretch out the exhale for as long as possible. It’s helpful to close your eyes so that you can more effectively stay relaxed.
  3. Stop the timer when your air runs out, or you need to inhale.

HOW TO INTERPRET YOUR RESULTS

>80 seconds: Elite

Advanced pulmonary adaptation, excellent breathing control, excellent stress control

60-80 seconds: Advanced

Healthy pulmonary system, good breathing control, relatively good stress control

40-60 seconds: Intermediate

Generally improves quickly with focus on CO2 tolerance training

20-40 seconds: Average

Moderate to high stress/anxiety state, breathing mechanics need improvement

<20 seconds: Poor

Very high anxiety and stress sensitivity, mechanical restriction possible, poor pulmonary capacity

Can you do us a little favor?

At the end of each day if you could take 5 minutes to fill out a quick survey it will help us tremendously to improve the 7 day experience.

CLICK HERE FOR SURVEY

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Day 1 Exercises

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