This updated version of The Pump is being revised to recommend Nasal Breathing, the most efficient and effective way to breathe heavily for a short and intense time, settle down and gain the therapeutic value:
By definition nasal breathing involves breathing in and out of the nose. However, the exhale may be forced through the nose or mouth depending on personal preference to meet the intended results. In my experience, exhaling through my nose creates more of a calm state and exhaling out of the mouth creates more power and intensity. Both are OK!
The Pump style of power breathing features an intense inhale, the ability to lift up your head, raise your chin and flair your nostrils and get the maximum amount of air though your nose into your lungs. The exhale is forceful as you use your core muscles and your diaphragm to drive the air out.
For each set of the Pump there are three periods.
As a beginner you might want to start with a time of 45 seconds: 45–1:30–2:15. Work your way up to 1:00 minute 1:00–2:00–3:00. And then to 1:15 minutes. 1:15–2:30–3:45. And, finally, to 1:30 minutes. 1:30–3:00 min–5 min to 6 min.
The Pump exercise with nasal breathing builds endurance, increased lung capacity and efficiency and a positive shift in mood. The shift in mood enhances your ability to manage your emotions and let go of grievances that represent a need to forgive and heal.
Establish a habit in the morning and evening to start and end the day with the Pump. Then throughout the day, do a set as needed. I recommend doing a minimum of three sets per day. I think you will find that this practice will help you to feel more rested and calmer during the day, to recover faster from physical exercise and fatigue and to improve the quality of your sleep.
Travis Grant, World Champion Paddling Athlete, speaks to the value of the Pump:
“I use the Pump method every morning. It’s my way of telling my brain that we are about to get to work. The Pump invigorates my body and mind. It’s a small challenge to start the day. I usually aim for the 1:30 Pump but some mornings I fall short and only do the 1-minute hold and that’s okay. After the routine I feel ready to tackle my first task of the day, which is usually a workout.”
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