I AM A PROUD NASAL BREATHER!

NARRATIVES
I AM A PROUD NASAL BREATHER! 

I breathe through my nose! 

Besides the benefits of facial bone structure, I use nasal breathing as a compass for training intensity. 

What the heck do I mean? 

Well… Let's take running as an example (but it could be any activity). If you breathe through your nose, it gets harder to inhale enough air till you inevitably open your mouth and suck down air like it's a vanilla shake from In-N-Out. 

There's nothing wrong with that! BUT it causes you to burn through your oxygen really quickly, slow down, and then stop to catch your breath. 

HOWEVER, if you go as fast as you can without opening your mouth, you'll notice you go much slower and you go for much longer. 

So, instead of aiming for a specific fast pace, I aim for the fastest my body can go TODAY without reaching an extreme intensity. 

Breathing through your nose (if your nose is functioning properly) is a life hack I wish I had known when I first started training. Maybe I’d be more fit?

Check out this video for more breathing tips!

 Stay Flexy! 

THE LITERATURE
STATIC VS. HOLD-RELAX STRETCHING FOR SENIORS

This study examines how two stretching techniques—static stretching (SS) and hold-relax stretching (HRS)—affect flexibility and muscle tightness in older adults. It aims to determine which method works best for keeping aging muscles flexible and reducing stiffness.

Key Takeaways:

• Both Improve Flexibility - SS and HRS both enhanced ankle range of motion (ROM) by increasing stretch tolerance.

• SS Reduces Muscle Tightness -SS significantly reduced calf muscle stiffness, unlike HRS.

Practical Uses:

• Flexibility Gains - If you’re aiming to improve flexibility in older adults, both SS and HRS can be effective.

• Loosen Muscles with SS - For reducing muscle tightness and potentially improving comfort during movement, SS might be the better choice.

Limitations:

• Short-Term Focus - Results are based on one day of trials rather than weeks or months of trials.

• Small Sample Size - Just 24 participants, so more research is needed.

The Bottom Line:

This research suggests that both static stretching and hold-relax stretching are good for improving flexibility in older adults. However, if reducing muscle tightness is a priority, static stretching takes the lead. It’s a handy insight for anyone working with older adults or looking to maintain mobility as they age!

If you're older or want to experiment with more flexibility, I posted a seated mobility routine on the secret second channel @WorkoutsbyDavid, which you might enjoy!

Reference:

Nakamura, M., Sato, S., Kiyono, R., Yahata, K., Yoshida, R., Fukaya, T., & Konrad, A. (2021). Comparison of the Acute Effects of Hold-Relax and Static Stretching among Older Adults. Biology, 10(2), 126. https://doi.org/10.3390/biology10020126

TODAY’S SPONSOR
MY FAVORITE TOE SHOES

I wear PELUVA shoes, and I’ve found them really effective for strengthening my feet, toes, ankles, and calves. They’re designed to provide excellent support and flexibility, which is great for improving overall foot health and strength.

If you want to try them out, you can use the promo code STAYFLEXY at checkout on their website, peluva.com, to get 24% off your purchase. It’s a great way to get started with toe shoes and see the benefits for yourself!

FEATURED CONTENT
RESEARCH-SUPPORTED STRETCHING PROTOCOLS

In this video, Dr. Andrew Huberman explains the science of flexibility, covering how it improves movement, prevents injury, reduces inflammation, and aids recovery. He discusses the neural mechanisms involved in stretch and muscle tension and offers evidence-based stretching protocols, including frequency, timing, and progress tracking, aimed at improving flexibility for everyone.

I hope you enjoy this deep dive into the science behind flexibility training!

YOUR VOICE MATTERS
WE ARE MAKING CHANGES

We've listened to you, and based on our latest poll, we're making these changes:

• The stretch is now split into two shorter emails.

• The newsletter will come at the start and end of each week.

• A table of contents has been added to help you find key information.