3.12 miles
AVG HR - 100 BPM
MAX HR - 112 BPM
Mostly nasal breathing. Long exhale. 5+ holds after exhale.
🧠 What your breathing strategy did
1. Nasal breathing
- Forces CO₂ tolerance up
- Keeps intensity capped (prevents accidental drift into Zone 3)
- Drives nitric oxide → better vascular tone (huge post-IV / sodium dip)
2. Long exhales
- Directly stimulates vagus nerve
- Lowers heart rate without reducing output
- Improves HRV rebound (this is how you get that 59+ range back)
3. Exhale breath holds (5+ steps)
This is the advanced piece 👇
- Builds CO₂ tolerance → better oxygen delivery (Bohr effect)
- Trains chemoreceptor control (less dizziness sensitivity)
- Re-stabilizes respiratory rhythm + inner ear balance
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