Search a title or topic

Over 20 million podcasts, powered by 

Player FM logo
Artwork

Content provided by Nick Urban | Longevity, Biohacking, & Performance and Nick Urban | Longevity. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Nick Urban | Longevity, Biohacking, & Performance and Nick Urban | Longevity or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://podcastplayer.com/legal.
Player FM - Podcast App
Go offline with the Player FM app!

#229 How Athletes Boost Recovery by 46% With 5.5 Breaths Per Minute | Adam Ludwin @FivePointFive

1:10:15
 
Share
 

Manage episode 509747156 series 2934707
Content provided by Nick Urban | Longevity, Biohacking, & Performance and Nick Urban | Longevity. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Nick Urban | Longevity, Biohacking, & Performance and Nick Urban | Longevity or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://podcastplayer.com/legal.

Think your breathing has little impact on performance?

Adam shows how BioHarmonizing your breath with 5.5-second rhythms, CO2 tolerance, & HRV tracking can improve sleep, reduce stress, & raise endurance.

Meet our guest

Adam is a serial entrepreneur who, after selling Captify Technologies in 2021, became fascinated with the power of breath work. He studied under Patrick McKeown, the world’s #1 functional breath work expert & now lead advisor at FivePointFive, a breath work app built to enhance mental & physical fitness while tracking results in real time.

Thank you to our partners Key takeaways
  • Resonant frequency breath rates around 5.5 seconds in & out optimize nervous system balance & boost HRV
  • Wearables & apps track markers like HRV & VO2 max, helping you personalize & monitor progress over time
  • Breath work isn’t one size fits all. Optimal rates & techniques shift based on your health, training, & daily needs
  • HRV is more than daily changes. Look at trends over time & compare to your own baseline, not others
  • Specific breath work improves oxygen use & increases VO2 max by up to 8–11% within weeks—huge for athletes
  • Higher carbon dioxide tolerance trained with nose breathing & breath holds helps your body use oxygen more efficiently
  • Slower longer exhales & relaxed breathing after exercise speed up recovery by up to 46%—faster performance gains
  • Breathing through your nose especially in childhood shapes facial & dental structure & boosts immunity
  • Intentional breathing is the quickest way to shift your nervous system within seconds you reduce stress & regain focus
  • Functional breath work is research based & used by top athletes. Ignore old myths about breathing being just spiritual

Episode highlights

0:00 Introduction

01:09 Why 5.5 breathing matters

03:10 How to measure breath & nervous system health

13:53 How breath work boosts recovery & performance

17:42 Practical tools for safer, smarter breathing

47:11 Common breathing myths & mistakes

56:13 The FivePointFive platform & future of breath work

Links Connect with Nick on social media Easy ways to support

Do you have questions, thoughts, or feedback for us? Let me know in the show notes above and one of us will get back to you!

Be an Outliyr,

Nick

  continue reading

231 episodes

Artwork
iconShare
 
Manage episode 509747156 series 2934707
Content provided by Nick Urban | Longevity, Biohacking, & Performance and Nick Urban | Longevity. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Nick Urban | Longevity, Biohacking, & Performance and Nick Urban | Longevity or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://podcastplayer.com/legal.

Think your breathing has little impact on performance?

Adam shows how BioHarmonizing your breath with 5.5-second rhythms, CO2 tolerance, & HRV tracking can improve sleep, reduce stress, & raise endurance.

Meet our guest

Adam is a serial entrepreneur who, after selling Captify Technologies in 2021, became fascinated with the power of breath work. He studied under Patrick McKeown, the world’s #1 functional breath work expert & now lead advisor at FivePointFive, a breath work app built to enhance mental & physical fitness while tracking results in real time.

Thank you to our partners Key takeaways
  • Resonant frequency breath rates around 5.5 seconds in & out optimize nervous system balance & boost HRV
  • Wearables & apps track markers like HRV & VO2 max, helping you personalize & monitor progress over time
  • Breath work isn’t one size fits all. Optimal rates & techniques shift based on your health, training, & daily needs
  • HRV is more than daily changes. Look at trends over time & compare to your own baseline, not others
  • Specific breath work improves oxygen use & increases VO2 max by up to 8–11% within weeks—huge for athletes
  • Higher carbon dioxide tolerance trained with nose breathing & breath holds helps your body use oxygen more efficiently
  • Slower longer exhales & relaxed breathing after exercise speed up recovery by up to 46%—faster performance gains
  • Breathing through your nose especially in childhood shapes facial & dental structure & boosts immunity
  • Intentional breathing is the quickest way to shift your nervous system within seconds you reduce stress & regain focus
  • Functional breath work is research based & used by top athletes. Ignore old myths about breathing being just spiritual

Episode highlights

0:00 Introduction

01:09 Why 5.5 breathing matters

03:10 How to measure breath & nervous system health

13:53 How breath work boosts recovery & performance

17:42 Practical tools for safer, smarter breathing

47:11 Common breathing myths & mistakes

56:13 The FivePointFive platform & future of breath work

Links Connect with Nick on social media Easy ways to support

Do you have questions, thoughts, or feedback for us? Let me know in the show notes above and one of us will get back to you!

Be an Outliyr,

Nick

  continue reading

231 episodes

All episodes

×
 
Loading …

Welcome to Player FM!

Player FM is scanning the web for high-quality podcasts for you to enjoy right now. It's the best podcast app and works on Android, iPhone, and the web. Signup to sync subscriptions across devices.

 

Copyright 2025 | Privacy Policy | Terms of Service | | Copyright
Listen to this show while you explore
Play