Breathe Smarter, Hike Higher — Strong Endurance in the Wild

Coach Adventure Update!

We (Luis & Mel) just got back from the Sierras near Mammoth. Highlights: crisp mountain air, long hikes, lake time (and cooking our catch right there), and fully unplugging with friends. Trips like this always remind us why we train strong—to carry packs, climb higher, and soak up moments like these. 💪🌲

What We Noticed at over 9,800 ft

We kept our breathing all nasal on the climbs (packs on, altitude rising). Result: steady effort, clear heads, and fewer “stop signs” from elevation. In short—better coping at altitude and more time enjoying the trail.

Coach note (from our reading & practice):

For moderate-intensity work, nasal breathing shines.

For maximum ventilation (all-out efforts), use mixed nose + mouth.

Nasal work at easy paces can reduce HR and sharpen technique over time.

Why Nasal Breathing Helps (Plain-English Version)

• Efficiency & calm: Nasal breathing encourages a steadier pace and better rhythm.

• Technique: Staying nasal nudges cleaner strides/hiking cadence (less frantic effort).

• Altitude composure: On long climbs, nasal breathing helped us avoid red-lining.

  Quick rule of thumb:

• Easy–moderate = nasal.

• Max efforts/hard surges (steep, sprint, finish kick) = mixed nose + mouth.

Train It (during strength training)

Match your breath to the movement

Think: exhale on effort, inhale on reset—quiet, controlled, and coordinated with tension.

• Kettlebell Swing

  • Inhale through the nose on the backswing as you load the hinge.

  • Crisp exhale at the hip snap (short, pressurized “tss/psst”) while bracing.

  • Bell down? Return to easy nasal breathing immediately.

Turkish Get-Up

Principle: Breathe behind the shield. Take a small nasal “sniff-in” to set your brace, then use a short, pressurized exhale through the effort. Keep abs and lats on; don’t let big breaths break posture.

Step-by-step breathing match

• Set-up → Roll to Elbow: Sniff-in to brace → pressurized exhale as you roll to the elbow (ribs down, shoulder packed).

• Elbow → Hand Post: Sniff-in reset → exhale as you post to the hand and grow tall.

• High Bridge → Leg Sweep: Sniff-in to preload → exhale as hips drive up; keep exhaling as you sweep to half-kneel.

• Half-Kneel → Stand: Sniff-in → exhale through the stand (own the lockout; glute on, ribs stacked).

On the way down (reverse): Mirror the sequence. Sniff-in to brace before each descent step → exhale through the effort (lunge down, hand to floor, leg sweep, tall sit, roll to back).

Between steps: Take small nasal organizing breaths (no rib flare).

Recover between sets (faster)

Switch to nasal, slow, deep breaths with longer exhales to downshift your system.

• Stand tall (or easy walk), inhale 3–4, exhale 6–8 through the mouth or nose × 3–5 breaths.

Train It (during everyday aerobic work)

Breathe in and out through your nose and keep intensity at a level that lets you maintain nasal breathing. Think: full breaths that expand your lower ribs—quiet, controlled, efficient.

• Great ways to practice nasal breathing

  • Trail running

  • Hiking

  • Walking the dog

  When you first try nasal breathing, work capacity may feel lower. That’s normal. It’s trainable—With steady nasal practice, your capacity rises over time.

Why This Matters at OMP

We train for life—for mountains, mat time, and moments with our people. Strong Endurance principles (like nasal breathing) are tools you can take anywhere, from sea level to 10k feet.

Want help personalizing this to your goals or next trip?

• Join our KB Small Group Training classes — get coaching on breath, tension, and technique that you can take anywhere.

• Go deeper with StrongFirst®: check out a Strong Endurance™ , or All-Terrain Conditioning™ professional seminar for high-level breathing and energy-system training you can apply to hikes, runs, and everyday life.

With strength and fresh mountain lungs,
— Luis & Mel

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