March 27, 2020

The 8 Breath Run

I've been inspired to share workout tips by my buddy Tyler Jewell, Red Bull's High Performance S&C coach. Tyler's been putting out fun exercises to try while you're stuck at home, you can check my fave out here:


In this vein of challenging things you do by yourself, I wanted to share with you one of the things I've been doing for a while that'll give you a challenge, help exercise your lungs, and teach you to breathe in a way that allows you use your natural filter; your nose. 

First, on your next run (or workout), breathe only through your nose.  Patrick McKeown of Oxygen Advantage fame has written a book about nose-breathing & oxygen training if you want to go deeper.  

Second, if you're running or walking, count your steps.  Breathe in for 4 steps, then out for 4 steps.  Do that for 4 rounds.  On the final exhale of the 4th round, hold your breath *on the exhale* and count your steps.  8 steps will give you what I call an "8 breath run".

You may not want to start at an 8 breath; I'm guessing 4 is probably a better place to start for most folks.  Still, if you're Greg Crouch and think you have what it takes to crush me in any physical contest of will, go for 8.  

Lately I've just been doing a 2 mile loop in the neighborhood, clocking in between 15 and 16 minutes for the run. Keep the pace easy. The breathwork will be plenty challenging.

You don't have to run.  This will be just as challenging whether you walk or run.  The important point is not to go all out and set a record, it's to find the place where you're challenged, then progress from there.  

Let me know what you're doing to stay fit and healthy, I'd love to hear from you!

Liked this article?  Check out these other interviews and writings I think you'll enjoy.

Nik Hawks


Nik Hawks helps run the show at Paleo Treats. Fascinated by humans in all their strange glory, Nik is harnessed in and pulling hard in pursuit of excellence with the rest of the PT Crew. Enjoy!

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1 Comment

Tyler Jewell
Tyler Jewell

March 27, 2020

Thank you for the compliment! Love and respect brother!

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