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Hi Claudia,

First of all you must determine your base level of fitness. For example at
the very least the following:

Resting rate: When you are relaxed sit down breath normally and count you
breaths per minute over a five minute interval then divide by five to get a
one minute interval. While at rest find out what your heart rate is.

Moderate exercise: Go to a gym (or if you know how to do a step test) do
five minutes of moderate (level 1). At the end of five minutes count you
breaths for a minute (while working) stop and find you heart rate.

Repeat for heavy exercise (level five +).

Once you have your base line data you can start working. I schedule two
types of work out. The one that I have had the better results with is to do
a half hour of extremely heavy interval training every second day (level 8
to Max) on either a stair master, step mill, or climber to the point of
pretty near complete musle exhaustion. On the next day do a fairly easy
longer cardio workout (treadmill, x-trainer) for 45 minutes to an hour.

I do this six times a week. When I get bored I will swim for 45-60 minutes
for the cardio day. This is in addition to my normal workout.

If you check your stats about every two weeks I think you will find a big
improvement initially till about the two month mark when you will have about
peaked. I am a big guy (6'3", 240lbs) and have managed to get my resting HR
rate down in the mid 50's and BR of around 8-10. Under moderate work outs my
HR hovers around 100 with a BR of ~20. Heavy workout will see a HR of 140
and a BR of 18-20. This is vastly better than when I started.

Dan

Claudia Milz wrote:

> Hi all,
>
> Is there some kind of check list how to further improve breathing rates
> especially while working hard?
> (What is the possibly lowest breathing rate anyway? - Although that has
> much to do with the physiology of the specific person.)
> Or does anyone know about the possible influence of small lacks of sleep
> or a bit too much stress over a longer but luckily enough temporary
> limited period, irregardless how well thought over exercise, nutrition,
> mental preparation, training (dive skills) and equipment might be?
>
> Thanks,
> Claudia

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