Breath & Exposure 202

DEUCE Gym

Coach
Kimmy Moss

No matter your training background or emphasis, B&E 202 is for anyone interested in maximizing performance and recovery. B&E 202 offers 5-day/week programming that utilizes the three pillars of breathwork of the B&E curriculum: nasal breathing, apnea, and hypoxic training, in order to drive constant adaptation in fitness and in life. For those following remotely, please note that this programming is NOT dependent upon access to ice or heat. The focus here is breathwork programming that includes a monthly focus. You will also receive guidance & suggestions on weekly exposure practices, but please note: these are optional, and can easily be completed with a shower and/or your local, natural exposures (i.e. ocean, lake, etc.)

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NASAL BREATHING
This ain’t just about increasing “parasympathetic tone”… Learn and experience the benefits of nasal breathing for performance and for health, to improve your C02 tolerance and feel better.
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APNEA
A fancy word for any breath hold, we’re borrowing from the best diver’s apnea protocols to take your lungs to the next level.
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HYPOXIA
Interested in reaping some of the same benefits of high altitude training, at sea level? You’ll learn how systematically training with low oxygen lends itself to massive improvements in aerobic capacity.  
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COLD EXPOSURE
Did you know our nervous, cardiovascular, endocrine, and muscular systems all have natural mechanisms in place to handle cold adaptation? Boost your immune system, rev your metabolism, and increase circulation & feel good hormones, including dopamine and norepinephrine.
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HEAT EXPOSURE
Newsflash! Sauna time can improve longevity, endurance and aerobic capacity, cognitive function, our skin and our immune system, and also stimulate muscle growth. From clinic to 101 to 202, our B&E curriculum offers progressively more advanced experience and information to help you best utilize the sauna for your performance and health goals.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Your Self // Moderate weight - kettlebell, dumbbell // Bowl/tub/basin for ice
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2020-12-7

Prep

A

Submax Apnea w/ Tension Warmup

3 Rounds: 1 minute gentle, relaxed, unrestricted nasal breathing Then, 10-second nasal inhale + 2 mouth sips of air + hold breath for remainder of minute, increasing tension every :10

Conditioning

B

1:1 Breath-to-Breath Hold Gauntlet

At 1:1 breathe to don't breathe ratio, in seconds, nasal breathing only, complete the following: 50-40-30-20-10-20-30-40-50 Nasal breathing Breath Hold

C

Superventilation Breath Hold Ladder

Monday
2020-12-8

Prep

A

Single Nostril Breath of Fire

2 Rounds: :30 short, fast inhale + exhale out of left nostril :30 short, fast inhale + exhale out of right nostril Note: One nostril will inevitably be more congested than the other. Don't panic. The goal is to keep a consistent cadence throughout the entire :30 seconds, so start light on intensity of force and dial up in second round, if comfortable doing so. The emphasis should be on the EXHALE with a rebounded inhale. Be sure to keep mouth as well as other nostril closed while completing each side.

Conditioning

B

Planks with Triangle Breathing

4 Rounds 1:00 plank (forearms & toes) *WITH* triangle breathing at 4s (:04 inhale, :04 hold, :04 exhale, :04 hold) - Rest 1:00 - Bonus: Remain nasal breathing only during recovery :)

C

200m Run w/ Single Nostril Recovery

Tuesday
2020-12-9

A

Accumulate 5 Minute Breath Hold

B

Walking: Nasal Only

1 x 20:00

Wednesday
2020-12-10

A

C02 Tolerance Test: Max Exhale

Conditioning

B

1:3 Nasal Pyramid

Take 3 Breaths* at Each of the Following: :03 inhale + :09 exhale :04 inhale + :12 exhale :05 inhale + :15 exhale :06 inhale + :18 exhale :07 inhale + :21 exhale Then, repeat in reverse order. (:06/:18, :05/:15...) *Nasal breathing only!

Recovery

C

4/4/10 Exhale Medley

4 Rounds 4 Breaths at Each of the Following: :04 inhale + :04 hold + :10 exhale Rd 1: Nasal inhale + nasal exhale Rd 2: Nasal inhale + nasal exhale w/ ocean breath Rd 3: Nasal inhale + mouth exhale w/ ocean breath Rd 4: Nasal inhale + hiss exhale

D

C02 Tolerance Test: Max Exhale

Thursday
2020-12-11

Prep

A

"Baby Pressure Cooker" [tension apnea scales]

3 breaths at each of the following tempos: :03 nasal inhale, :03 hold, :05 max tension + full inhale, full exhale :03/:03/:06 :03/:03/:07 :03/:03/:08 :03/:03/:09

Conditioning

B

"Pressure Cooker" [Inhale Holds]

5 Rds :45 superventilation (nasal inhale, mouth exhale) full nasal inhale, breath hold for 30 seconds, keeping tension (like you're trying to make your face red) 2 cleaning breaths (full nasal inhale, full mouth exhale)

C

Ice Bath for Hands

Coach
coach-avatar Kimmy Moss

Kimmy created and currently runs the Breath & Exposure program at DEUCE Gym. Committed to a lifetime of better understanding human perception, Kimmy is enthusiastic about teaching others how breath, exposure and movement can help them live healthier, more peaceful lives.

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Breath & Exposure is for everyone.

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Breath & Exposure 202