BREATHING PATTERN GUIDE to PHYSICAL EXERTION - Developed by John Lew

BPG BREATH 1 (Perceived Physical Exertion) PPE 3 / 10

inhale NOSE | exhale NOSE | extra SLOW
Breaths are very deep, extra slow, and controlled
NOTE: Sufficient Cool-Down happens with the ability to breathe easily
for to ! "inutes in this #reathin$ %attern&
BPG BREATH 2 PPE 4 / 10
inhale NOSE | exhale NOSE ~ MOU! | SLOW
Breaths are deep, slow and controlled
NOTE: 't the top of #(E'T) * is an i"pulse to open "outh to e+hale"
BPG BREATH 3 PPE 5 / 10
inhale NOSE | exhale MOU! | SE#$%
Breaths are less deep, yet steady and controlled
NOTE: 't the top of #(E'T) is an i"pulse to open "outh to draw in "ore air -
this is your 'E(O#,C T)(ES)OLD&
BPG BREATH 4 PPE 6 / 10
in &'( NOSE ) *'( MOU! | exhale MOU! | B+,
Breaths are -i., /illin. l0n.s to capacity, yet controlled
NOTE: #e$in inhale with tip of ton$ue li$htly touchin$ roof of "outh-
then release ton$ue and draw air in throu$h "outh to co"plete inhale&
BPG BREATH 5 PPE 7 / 10
in '1( NOSE ) '1( MOU! | exhale MOU! | Bi.
Breaths are B+,, /illin. l0n.s to capacity, yet controlled
BPG BREATH 6 PPE 8 / 10
in *'( NOSE ) &'( MOU! | exhale MOU! | -i.
Breaths are not as -i., /illin. l0n.s shy o/ capacity, yet controlled
NOTE: 't the top of #(E'T) . is an i"pulse to inhale throu$h the "outh only
BPG BREATH 7 PPE / 10
inhale MOU! | exhale MOU! | SW+2
Breaths are swi/t with inter3ittent control
NOTE: 't the top of #(E'T) / is an i"pulse to disen$a$e fro" activity - this is your
'N'E(O#,C T)(ES)OLD& 0hen e+periencin$ this i"pulse lower intensity&
BPG BREATH 8 1not included in class instruction2 PPE 10 / 10
Breaths are extra swi/t with no control
Will li4ely exhale /orcin. air o0t thro0.h nose as well
here is a very lo0d, 0r.ent internal alar3 tellin. yo0 to disen.a.e /ro3 activity NO0
NOTE 3: 4nless you are under the supervision of a 5nowled$eable 6itness %rofessional-
DO NOT T(',N in this #reathin$ %attern&
NOTE *: 7aspin$ for air durin$ e+ercise "eans 8our )eart is wor5in$ too hard and is
NOT (ECO99ENDED:: This can cause tissue da"a$e and lead to other
physical co"plications&
AEROBIC ! ANAEROBIC BREATHING PATTERN "ONES
AEROBIC 1# Warm-Up / Cool-Down / Healthy Heart
B5, B6E#! 7 8 B6E#! *
AEROBIC 2# Conditioning / Fat Burning / Endurance
B5, B6E#! * 8 B6E#! 9
ANAEROBIC 1# Cardiovascular !espiratory "ystem / "trength
B5, B6E#! : 8 B6E#! '
ANAEROBIC 2# #er$ormance / Event Day / %o& '()
B5, B6E#! ; 8 B6E#! &
BPG INTER$ALS# #ower / !esilience
B5, B6E#!S 9 - &
BREATHING PATTERN TEST
2or ' 20ll Breaths, /oc0s on yo0r Breathin. 5attern and t0ne into yo0r -ody
6e/er to Breathin. 5attern ,0ide to assess 5hysical Exertion
2or .reater acc0racy, co3plete 0p to 71 20ll Breaths