15: Better Breathing

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In This Issue:

• Quick Takes: How subtle changes in breathing can improve your recovery, sleep, mood, and more.
• Community Buzz: Benefits of intense exercise before stress, sensory-centric footwear, and building habits and confidence.
• Expert Q&A: An expert breathing coach breaks down "functional breathing" and shares 3 effective breathwork exercises.
• Company Updates: ICYMI, request early access to the new Benchmark Dashboard. Plus, gift cards for the holidays. 😉

Takeaways from content we’ve enjoyed & other timely topics

Breathe Better

How Breathing Shapes Resilience, Recovery, and Health

We often expect those with a high VO₂ max, indicating strong cardiorespiratory fitness, to also have a low resting heart rate (RHR) and high heart rate variability (HRV). But that’s not always the case. A high VO₂ max reflects strong aerobic capacity, but not necessarily nervous system balance. Even fit individuals can be physiologically stressed due to poor sleep, overtraining, or chronic stress, and this is often accompanied by a higher resting respiratory rate. In fast-paced environments, we may unconsciously hold or restrict our breath while focusing on a task or working under pressure. Over time, this leads to a chronic pattern of shallow, elevated breathing that can disrupt recovery and overall health. The good news: effective breath training can help restore balance. Let’s explore the science behind it, and then practical exercises to get started.

Breathing: A Direct Line to the Nervous System

Highlights from Benchmark’s community

Sweat More, Stress Less ☯️

We often think of exercise as a tool to alleviate existing stress; for example, using a workout to let off steam after a long day at work. But exercise can also be a powerful tool in preparing ourselves for stress and moderating its effects. A 2021 study had participants exercise at various intensities before a stressful situation (giving a speech, then doing mental arithmetic before a panel of evaluators), and compared their subsequent stress response. The higher intensity the exercise(higher cortisol during the workout), the lower the stress response that followed (lower cortisol levels after stress). If you’re preparing for something stressful, get a workout in first!

Sensory Soles 👣

We were intrigued by the new Nike Mind

Lessons and tips from health & wellness experts

Louise Brans Fitzgibbon

Louise is a Functional Breathing Coach and founder of BreathCoach.ca based in Oakville, Ontario. She works with individuals and groups to help them understand how they breathe and how small changes can create shifts in energy, focus, and sleep. Louise breaks down the power of breath, and shares 3 breathwork exercises to try.

Expert Q&A

The latest updates from Benchmark HQ

The Benchmark Dashboard 📈

We loved hearing from so many of you last month requesting access to our new dashboard! You can still get BETA access, and see your past data in this new tool. ➡️ Request here.

Pssst..we have gift cards!

🎁 With the holidays around the corner, consider giving the gift of good health. You can purchase a Benchmark gift card here or get in touch and we'll help you out!

NOTE: This newsletter is informational only; it is not medical advice. We have no stake in the products or brands we highlight here.