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Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

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Hey Nick Ortego here. I’m going to
show you how to breathe optimally during
push-ups. Two breathing methods that you can use. One is more suitable for strength
and one is more suitable for endurance.

So I’ll show you the strength
based push up breathing first. This is to
be used when you’re using push-ups for a
strength exercise, stand alone by
themselves. You get into the push-up
position. Everything is lined up, knees
elbows, shoulders all in a straight line.
Take a big breath in fill up your belly
and your chest with air on the way down.
Then start to push then exhale as
you come up. Inhale. If it gets really
hard you can hold it for a split second
as you push through the sticking point.
That’s the type of breathing that will
give you maximal force production. Now if
you’re using push-ups in the context of
a metabolic conditioning or a circuit
training class or exercise and you’re
doing all these other exercises and
you’ve built up kind of an oxygen debt
going into the push-ups, a better way to
breathe is to do two breaths per rep. This
only works if you’re able to pop out
push-ups pretty easily. If you’re only
doing, if your max amount of pushups is
less than 15, you might have to stick
with the strength base because you need
that enhanced strength to be able to do
the push-ups. But let’s say you’re doing
like a crossfit “Murph” workout, and you’re
doing the cycle of squats, push-ups,
pull-ups. Squats and push-ups in between
running or any kind of setting like that,
breathing twice may work. And when you
breathe twice per rep, all you focus on
is the exhale. The inhale will happen
automatically from negative pressure
after you push
the air out. So this is what it looks
like sounds like. You will you’ll actually make it sound like
this because. That’s the indicator that
you’re pushing air out at the right
amount of power. So it’s like this exhale,
exhale, exhale, exhale. That would be the
way to go in the context of metabolic
conditioning exercise or workout. You got
any benefit from this video? Give me a
comment below. Let me know how it went
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