-Trikonos Breathing (TKB)-

Description

Trikonos Breathing (TKB) is a breath-holding dry training (exercises involving breath-holding out of the water). The purpose is to take advantage of the beneficial effects for the mind and the body in this type of practices. TKB is a great training to increase the breath holding skills. This exercise can generate a mammalian diving response (DR), when the breath hold phase is long enough.

Training Objectives

  1. To prepare the body and the mind for freediving activities.
  2. To activate the nervous system, reduce.
  3. To reduce heart rate.
  4. To reduce blood pressure.
  5. To increase CO2 tolerance.

.

Execution

  1. Assume sakhasana pose. Maintain the back straight during the exercise.
  2. Start breathing in three phases. Inhale hold the breath and exhale.
  3. Follow the TKB table. Find your own rhythm. The goal is to improve the duration of each phase with constant practice. The training should be a bit challenging.

TKB – average standard – example

InhalationBreath holdExhalationSeries
4168X 5
52010X5
62412X5
72814X5

Average Standard

InhalationBreath holdExhalationSeries
52010X20

Peak Performance Standard

InhalationBreath holdExhalationSeries
104020X 20

Desired end-state – Effects

  1. Higher CO2 tolerance.
  2. Solid mental focus for freediving performance
  3. Bradycardia
  4. Stimulate cellular respiration
  5. Activate the DR
  6. Muscle relaxation
  7. General relaxation

Bibliography

Rakhimov, Arthour. Oxygen Test to Defeat Symptoms and Diseases with Smart Yoga.

Panneton, Michael. Mammalian Diving Response: An Enigmatic Reflex to Preserve Life?.