-Trikonos Breathing (TKB)-
-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
- To prepare the body and the mind for freediving activities.
- To activate the nervous system, reduce.
- To reduce heart rate.
- To reduce blood pressure.
- To increase CO2 tolerance.
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Execution
- Assume sakhasana pose. Maintain the back straight during the exercise.
- Start breathing in three phases. Inhale hold the breath and exhale.
- 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
Inhalation | Breath hold | Exhalation | Series |
4 | 16 | 8 | X 5 |
5 | 20 | 10 | X5 |
6 | 24 | 12 | X5 |
7 | 28 | 14 | X5 |
Average Standard
Inhalation | Breath hold | Exhalation | Series |
5 | 20 | 10 | X20 |
Peak Performance Standard
Inhalation | Breath hold | Exhalation | Series |
10 | 40 | 20 | X 20 |
Desired end-state – Effects
- Higher CO2 tolerance.
- Solid mental focus for freediving performance
- Bradycardia
- Stimulate cellular respiration
- Activate the DR
- Muscle relaxation
- 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?.