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Breathing for Warriors: Master Your Breath to Unlock More Strength, Greater Endurance, Sharper Precision, Faster Recovery, and an Unshakable Inner Game
Dr. Belisa Vranich's ground-breaking second book teaches the science, techniques, and benefits of breathing correctly and efficiently for warriors in all walks of life.
People are less in touch with their bodies—and especially their breathing—than ever before. Ironically, athletes and others who pride themselves on taking care of their bodies actually put themselves at greater risk. Why? Because they’re asking their body to take on next-level demands, but failing at life’s most essential skill: efficient breathing.
Proper breathing is the world’s most powerful biohack. Learning it will help you feel better, avoid injury, and perform at your very best (including in bed!). Champion gladiators, master martial artists, even spearfishers all had one thing in common: efficient breathing to achieve flawless execution.
An elite few still understand: Navy SEALs who need to make the perfect shot, super-elite weightlifters who truly understand how to harness and channel their energy, free-divers who can spend seemingly impossible amounts of time underwater, and high-profile execs who keep calm before multi-billion-dollar presentations.
You can learn their secrets.
From the corporate athlete to the tactical ninja, Breathing for Warriors is a practical, science-forward book that focuses on everything related to breathing and performance—from muscles and workouts to an impenetrable inner game.
People are less in touch with their bodies—and especially their breathing—than ever before. Ironically, athletes and others who pride themselves on taking care of their bodies actually put themselves at greater risk. Why? Because they’re asking their body to take on next-level demands, but failing at life’s most essential skill: efficient breathing.
Proper breathing is the world’s most powerful biohack. Learning it will help you feel better, avoid injury, and perform at your very best (including in bed!). Champion gladiators, master martial artists, even spearfishers all had one thing in common: efficient breathing to achieve flawless execution.
An elite few still understand: Navy SEALs who need to make the perfect shot, super-elite weightlifters who truly understand how to harness and channel their energy, free-divers who can spend seemingly impossible amounts of time underwater, and high-profile execs who keep calm before multi-billion-dollar presentations.
You can learn their secrets.
From the corporate athlete to the tactical ninja, Breathing for Warriors is a practical, science-forward book that focuses on everything related to breathing and performance—from muscles and workouts to an impenetrable inner game.
272 pages, Paperback
Published March 10, 2020
289 people are currently reading
655 people want to read
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Displaying 1 - 21 of 21 reviews
May 26, 2020
I'm torn here, the effect this book has had on my life is a 5+. However, I felt the overall layout and writing of the book could definitely have been done better. I am, however, very grateful I read this book.
June 15, 2020
Wow, lots of citations of other work and cross-referencing. The essential core of "knowledge" contained in quite a lengthy book could easily be boiled down into a double-sided A3 work slate.
That core knowledge is potentially very useful but I found getting to it a slog.
That core knowledge is potentially very useful but I found getting to it a slog.
April 26, 2020
Dr. Vranich covers breathing for athletes, military, and many others. At first, like many others, I was skeptical. Learning to breath horizontally (fully using your diaphragm) rather than vertically is her key takeaway. She gives specific exercises on how to achieve this type of breathing and exercises for individual sports/activities.
I recently rode a hill near my house that typically gasses me, but I employed these breathing techniques all the way up this hill and I flew right up it without the usual huffing and puffing. It took quite a lot of cognitive bandwidth to focus on that and the riding, but as with most activities in life I'm sure the cognitive aspect will reduce over time.
I really enjoyed this book. I gave it a 4 because it was so repetitive at times.
I recently rode a hill near my house that typically gasses me, but I employed these breathing techniques all the way up this hill and I flew right up it without the usual huffing and puffing. It took quite a lot of cognitive bandwidth to focus on that and the riding, but as with most activities in life I'm sure the cognitive aspect will reduce over time.
I really enjoyed this book. I gave it a 4 because it was so repetitive at times.
April 19, 2021
As a personal trainer that is aware of the importance of breathing for optimal movement and health, I found this book to be very educational. I will definitely be reading parts of this book over and over again.
September 6, 2020
Good information - difficult to implement from instructions in the book. Would probably be great with a multimedia companion website.
August 22, 2021
Life changing! Summary: breathing = Air and Air= Life!
All greatness and achievement in life stem from our life force which is breathing.
All greatness and achievement in life stem from our life force which is breathing.
March 29, 2023
Professional runners , run with a 2:2 2:1 or 1:2
The number 2:2 stands for “inhale for two steps, exhale for two steps.”)
It is recommended employing a slightly different pattern for less , one that synchronizes with an odd number of steps; for example, inhaling for three steps, then exhaling for two, a total of five foot strikes. This is known as a 5-count (or 3:2) pattern. Using an odd number ensures that you aren’t constantly exhaling while landing on the same foot
recommended that people adopt a 3:2 pattern (in and then out) when running easy and a 2:1 pattern when running faster.
swimming strokes involve rhythmic breathing that can trigger the parasympathetic nervous system the part of our nervous system that's responsible for rest and relaxation.
Your inhale has to be fast your exhale has to be controlled.
Inhale should be done from the mouth and exhale from the nose as soon as the face re-enter the water in a steady stream
Gym
Exhale when effort is exherted. This is true whether the weight is being pushed or pulled. During a very heavy lift you may let out a grunt. Only at the sticking point.
Grunting is a performance-enhancing effort an additional 10% increase in force when yelling.
Squats without weight
-Before starting a set, make sure you relax your body and take big horizontal breaths as you get into your stance.
-Inhale as you move downward.
-This is not a huge breath, but rather an evenly paced.
-Exhale audibly as you ascend.
-The end of the exhale should correspond with the glute contraction that occurs at the top of this movement.
Squats with bar
-Inhale and brace once the bar is wedged on your back, and feels solid.
-While holding breath and bracing, descend.
- Keep the brace and breathhold at the bottom.
-At the sticking point grunt and exhale slightly
-Exhale for momentum to finish the movement.
-Inhale a medium-size breath, brace, go again.
Pull up breathing
-Inhale.
- Exhale as you pull yourself toward the bar.
-You may want to hold, then exhale, as you do at any sticking point.
Just make sure you don’t exhale completely mid-movement.
-Finish the exhale as your elbows tighten into your body. Inhale as you descend.
Dead lift breathing
-Inhale and exhale at the bar to focus and prepare.
-Before the initial lift take an inhale of whatever amount is comfortable for a strong brace.
-Hold your breath. If you need to exhale slightly at the sticking point.
-Exhale as you bring yourself into a straightened standing position.
-Inhale and brace as you descend again. (If you are dropping the weight you can take a full breath only once you have let go of the bar.)
Active recovery
LEGS UP inhale to 4 counts, hold to 4 counts, exhale to 4 counts, hold to 4 counts (or you can use 5), with legs up at a 90/90 position where hips and knees are both bent at right angles, at the end of every workout.
For five minutes.
[image error]
There are a number of reasons why meditation should be part of your active recovery. Workouts put your body into a sympathetic, unregulated state. The meditation you’ll do as part of your active recovery puts you in a parasympathetic state of rest-and-digest.
The number 2:2 stands for “inhale for two steps, exhale for two steps.”)
It is recommended employing a slightly different pattern for less , one that synchronizes with an odd number of steps; for example, inhaling for three steps, then exhaling for two, a total of five foot strikes. This is known as a 5-count (or 3:2) pattern. Using an odd number ensures that you aren’t constantly exhaling while landing on the same foot
recommended that people adopt a 3:2 pattern (in and then out) when running easy and a 2:1 pattern when running faster.
swimming strokes involve rhythmic breathing that can trigger the parasympathetic nervous system the part of our nervous system that's responsible for rest and relaxation.
Your inhale has to be fast your exhale has to be controlled.
Inhale should be done from the mouth and exhale from the nose as soon as the face re-enter the water in a steady stream
Gym
Exhale when effort is exherted. This is true whether the weight is being pushed or pulled. During a very heavy lift you may let out a grunt. Only at the sticking point.
Grunting is a performance-enhancing effort an additional 10% increase in force when yelling.
Squats without weight
-Before starting a set, make sure you relax your body and take big horizontal breaths as you get into your stance.
-Inhale as you move downward.
-This is not a huge breath, but rather an evenly paced.
-Exhale audibly as you ascend.
-The end of the exhale should correspond with the glute contraction that occurs at the top of this movement.
Squats with bar
-Inhale and brace once the bar is wedged on your back, and feels solid.
-While holding breath and bracing, descend.
- Keep the brace and breathhold at the bottom.
-At the sticking point grunt and exhale slightly
-Exhale for momentum to finish the movement.
-Inhale a medium-size breath, brace, go again.
Pull up breathing
-Inhale.
- Exhale as you pull yourself toward the bar.
-You may want to hold, then exhale, as you do at any sticking point.
Just make sure you don’t exhale completely mid-movement.
-Finish the exhale as your elbows tighten into your body. Inhale as you descend.
Dead lift breathing
-Inhale and exhale at the bar to focus and prepare.
-Before the initial lift take an inhale of whatever amount is comfortable for a strong brace.
-Hold your breath. If you need to exhale slightly at the sticking point.
-Exhale as you bring yourself into a straightened standing position.
-Inhale and brace as you descend again. (If you are dropping the weight you can take a full breath only once you have let go of the bar.)
Active recovery
LEGS UP inhale to 4 counts, hold to 4 counts, exhale to 4 counts, hold to 4 counts (or you can use 5), with legs up at a 90/90 position where hips and knees are both bent at right angles, at the end of every workout.
For five minutes.
[image error]
There are a number of reasons why meditation should be part of your active recovery. Workouts put your body into a sympathetic, unregulated state. The meditation you’ll do as part of your active recovery puts you in a parasympathetic state of rest-and-digest.
November 13, 2024
Notes
Breathing IQ is LOM (location of motion: diaphragm where lungs are biggest) + ROM (range of motion; thoracic excursion).
Principle of movement integrity: breath as foundational movement, on which all other movement is built.
Amnestic diaphragm - by bracing / sucking-in, inhibiting diaphragm, causing ‘apical’ vertical breathing using auxiliary neck and shoulder muscles.
Perfect Trifecta: pelvic floor, thoracic diaphragm, connection by psoas muscles.
Liver/Kidney are main detox organ, but diaphragm is main detox muscle, enhancing circulation, digestion and movement of lymph.
Perceived fatigue from undertrained breathing muscles. Fatigue feedback from diaphragm is completely different, our reference for muscle performance is useless here.
Primitive man had larger diaphragm, larger nostrils, and less intercostal innervation (evolved for better control of exhale, enabling speech), and longer neck
Doc drumming on back, palpating, is checking for diaphragm assymetries.
Exhale - Wring out the body, internal intercostals activate, narrow ribs, squeeze lungs underneath them. Inhale - subtle movement forward, diaphragm pushes ribcage open, belly relaxed widens, internal intercostals relax unbrace, external intercostals pull ribs out. ‘Natural pause’ then ‘recoil’. Feel the exhale at the back - circumferential.
Ron Hruska’s Zone of Opposition - use of breathing to correct hip thoracic cavity misalignment
Pro runners use 2-2 breath (2 steps inhale 2 exhale), 2:1 or 1:2 - slower reduces minute-air volume, faster reduces tidal volume by moving air through dead spaces (nose/trachea) which cannot absorb O2. 5-count (3:2) synchronizes with odd steps so exhale isn’t on same foot strike (most unstable time for pelvis, core).
Metaboreflex - temporary fatigue when breathing muscles are weak - vasoconstriction to legs diverting blood to core.
Putting hands on knees during fatigue is to unbrace body, diaphragm stops being postural muscle and can fully expand/contract to take a breath.
Open-water rowing - angle of boat can cause you to miss the water and whack yourself in the chest. In flat water, the boat is an entity and the rowers are its inhale and exhale. Explosive lineback on the drive, soft ninja on the recover, slightest tension even in the feet during recovery will slow down the boat. Boat moves the most on the recovery phase of the stroke - free speed.
Battle-paddle when person next to you has similar rhythm.
The greater the load, the more you shouldn’t breathe during activity.
Benching - hold breath, hiss on outward press, release and reset after lockout.
Overhead press - big inhale, brace midsection, tiny breath on each exertion - psst breath -
Squat - inhale and set brace, hold breath to lower, grunt or hold till top of rep, exhale spoonful to rebrace, reset.
Failure to breathe and brace causes ribs to flare and back to overarch - open-scissor-effect. Pull ribs down, tuck pelvis, align torso and hips so they are neutral.
Situps - inhale on lowering, exhale to propel up, release all air at top.
Recovery breathin ladder - take as many breaths as sets during recovery, start up again.
Straw breaths - lie down, pinch off nose, breath through 1 straw, then 2 then 3. Forces deep inhale into abdomen.
Breathing for precision: lower the center of gravity, minimize upper-body movements, channel nervous energy into performance, efficiently oxygenate. Fine motor control disappears at threshold between alertness and anxiety.
Stakes don’t need to be real for heart-rate to rise, only needs to matter to you.
Pilot etiquette: control of speech, calm and efficient - control of the exhale and arousal.
Sip of water forces you to stop breathing, cycle of hyperventilation, so calms you down.
Breathing IQ is LOM (location of motion: diaphragm where lungs are biggest) + ROM (range of motion; thoracic excursion).
Principle of movement integrity: breath as foundational movement, on which all other movement is built.
Amnestic diaphragm - by bracing / sucking-in, inhibiting diaphragm, causing ‘apical’ vertical breathing using auxiliary neck and shoulder muscles.
Perfect Trifecta: pelvic floor, thoracic diaphragm, connection by psoas muscles.
Liver/Kidney are main detox organ, but diaphragm is main detox muscle, enhancing circulation, digestion and movement of lymph.
Perceived fatigue from undertrained breathing muscles. Fatigue feedback from diaphragm is completely different, our reference for muscle performance is useless here.
Primitive man had larger diaphragm, larger nostrils, and less intercostal innervation (evolved for better control of exhale, enabling speech), and longer neck
Doc drumming on back, palpating, is checking for diaphragm assymetries.
Exhale - Wring out the body, internal intercostals activate, narrow ribs, squeeze lungs underneath them. Inhale - subtle movement forward, diaphragm pushes ribcage open, belly relaxed widens, internal intercostals relax unbrace, external intercostals pull ribs out. ‘Natural pause’ then ‘recoil’. Feel the exhale at the back - circumferential.
Ron Hruska’s Zone of Opposition - use of breathing to correct hip thoracic cavity misalignment
Pro runners use 2-2 breath (2 steps inhale 2 exhale), 2:1 or 1:2 - slower reduces minute-air volume, faster reduces tidal volume by moving air through dead spaces (nose/trachea) which cannot absorb O2. 5-count (3:2) synchronizes with odd steps so exhale isn’t on same foot strike (most unstable time for pelvis, core).
Metaboreflex - temporary fatigue when breathing muscles are weak - vasoconstriction to legs diverting blood to core.
Putting hands on knees during fatigue is to unbrace body, diaphragm stops being postural muscle and can fully expand/contract to take a breath.
Open-water rowing - angle of boat can cause you to miss the water and whack yourself in the chest. In flat water, the boat is an entity and the rowers are its inhale and exhale. Explosive lineback on the drive, soft ninja on the recover, slightest tension even in the feet during recovery will slow down the boat. Boat moves the most on the recovery phase of the stroke - free speed.
Battle-paddle when person next to you has similar rhythm.
The greater the load, the more you shouldn’t breathe during activity.
Benching - hold breath, hiss on outward press, release and reset after lockout.
Overhead press - big inhale, brace midsection, tiny breath on each exertion - psst breath -
Squat - inhale and set brace, hold breath to lower, grunt or hold till top of rep, exhale spoonful to rebrace, reset.
Failure to breathe and brace causes ribs to flare and back to overarch - open-scissor-effect. Pull ribs down, tuck pelvis, align torso and hips so they are neutral.
Situps - inhale on lowering, exhale to propel up, release all air at top.
Recovery breathin ladder - take as many breaths as sets during recovery, start up again.
Straw breaths - lie down, pinch off nose, breath through 1 straw, then 2 then 3. Forces deep inhale into abdomen.
Breathing for precision: lower the center of gravity, minimize upper-body movements, channel nervous energy into performance, efficiently oxygenate. Fine motor control disappears at threshold between alertness and anxiety.
Stakes don’t need to be real for heart-rate to rise, only needs to matter to you.
Pilot etiquette: control of speech, calm and efficient - control of the exhale and arousal.
Sip of water forces you to stop breathing, cycle of hyperventilation, so calms you down.
October 10, 2021
I never thought about how I breathe. You just do it right? Every second of every day, involuntary thing that you just don't think about. Well let me say this book makes you think about it, like alot. Of course that is the whole premise of this book. You think about how you breathe in a different way. There are exercises in this book for you to relearn how to breathe properly. Which essentially means breathing via your diaphragm & not your lungs per se. Apparently you stop breathing correctly at some during your childhood & that continues through adulthood. You have to retrain yourself how to do this in a way that you will have to focus & retrain your brain to do. Most people take a big breath & lift their upper body & shoulders. Well that's not the way to you're supposed to. The other piece to this is how you breathe when you're working out. I never thought too much about it just that you end up breathing harder & heavier. There is a whole process for when you are lifting weights as well as when doing things like yoga that make a difference for the whole body (everything is connected). So this book goes through so many training tools & exercises to teach you how to properly take care of breathing to make the most of oxygenating yourself. So read this book to learn something & change the way you inhale & exhale to be most beneficial for you. It can help lower stress & anxiety too. Totally worth it.
January 2, 2023
On one hand, this book was helpful as it established the key "Exhale on exertion" component of training which has been very beneficial, on the other, there were a few parts that were hard for me. Additionally, learning to keep my breathing "beneath the shoulders" has helped a lot with my constant neck tension.
1. The explanations were only helpful to a degree, but I really didn't know how to implement them from the photos. I would have needed an in-person demonstration.
2. It never really got into more advanced information on how to actually expand your lung capacity. I was thinking there would be some "how to get strong lungs like free divers" overviews, but there weren't any.
Overall, I kind of forced myself to finish it but was glad for the content. Good information, meh book.
1. The explanations were only helpful to a degree, but I really didn't know how to implement them from the photos. I would have needed an in-person demonstration.
2. It never really got into more advanced information on how to actually expand your lung capacity. I was thinking there would be some "how to get strong lungs like free divers" overviews, but there weren't any.
Overall, I kind of forced myself to finish it but was glad for the content. Good information, meh book.
September 3, 2023
This is a classic book in the area of breathing. Unlike many others who had written on this topic, Dr Vranich takes a real scientific approach minus the mystic mumbo jumbo. And her methods are practical and produces result, speaking from my personal experience.
I am familiar with correct breathing techniques as I am a competitive runner however I did learn something new from this book. I applied the technique taught and it did help me improve my breathing while running.
I would have given the book 5 star if not for:
- thin content material, much of this repetitive
- poor graphics and instructions
- poor book structure
- there are other helpful aspects of breathing which are not covered here
I am familiar with correct breathing techniques as I am a competitive runner however I did learn something new from this book. I applied the technique taught and it did help me improve my breathing while running.
I would have given the book 5 star if not for:
- thin content material, much of this repetitive
- poor graphics and instructions
- poor book structure
- there are other helpful aspects of breathing which are not covered here
September 30, 2020
I agree with most of the reviews, this book is less interesting as an audiobook than it would be useful as a reference book. For what it is trying to do, I think I like James Nestor's book BREATH better. But, there was some useful information here.
September 6, 2023
I never thought about this before. A bit too technical and could have done without the "Your Stories" sections. A lot of overlap with yoga. Belly breathing. Lion's breath. Many positions. My summary... breathe horizontal (belly) instead of vertical (shoulders) and practice yoga and meditation :)
This entire review has been hidden because of spoilers.
December 22, 2023
Must read book on the breath
Great mix of research and interviews to present all the benefits of proper breathing techniques to help improve all aspects of life. Well done from start to finish!
Great mix of research and interviews to present all the benefits of proper breathing techniques to help improve all aspects of life. Well done from start to finish!
Read
May 3, 2024Breathing exercises adn focus on breathing....simple enough to breathe right? Not so much after Covid... book just reminded me to focus on breathing exercises several times a day, decreases stress, etc....recommend for those post Covid
July 13, 2022
a bit too much academic information from research, you can choose skipping to the part where the exercises are introduced
August 31, 2022
Need to be able to do exercises with different exercise equipment to get full benefits. Very interesting & worth learning more about it. I plan to read Dr Vranich's other books.
May 13, 2023
The book basically taught you how to do a deep breath. As a runner for many years, it seems that breath deeply could be done easily.
August 2, 2023
Secondo me un po' troppo teorico.
January 17, 2024
This can take your performance and flow to the next level!
September 29, 2024
Único
Até ao momento foi o único livro que explora tecnicamente os aspectos fundamentais da respiração. O Breathe da mesma autora é muito bom também.
Até ao momento foi o único livro que explora tecnicamente os aspectos fundamentais da respiração. O Breathe da mesma autora é muito bom também.
Displaying 1 - 21 of 21 reviews