The tried and tested POWERbreathe protocol for Inspiratory Muscle Training (IMT) has sport and clinical science at its heart. In fact, it is the rigorous and systematic testing that identified the most effective breathing training protocol of 30 breaths twice a day. POWERbreathe Protocol Established Following Scientific Testing Specificity and Reversibility of Inspiratory Muscle Training Acute Cardiorespiratory Responses to Inspiratory Pressure Threshold Loading The Inspiratory Muscles can be Trained Differentially to Increase Strength or Endurance Using a Pressure Threshold, Inspiratory Muscle Training Device Why The POWERbreathe Breathing Protocol Requires Hard and Fast Breaths In A study into explosive contraction supports the reasoning behind why the POWERbreathe breathing training protocol must be hard and fast. Types of Training Specificity In the Journal of Applied Physiology (2016) the study compares the effects of two types of training specificity for strength training: Explosive-contraction strength training (ECT) Sustained-contraction strength training (SCT) Study Findings Trial participants performed different contractions on the quadriceps muscles located on the front of the thigh. During ECT they needed to contract as fast and as hard as possible for 1 second. This gradually increased before holding for 3 seconds with SCT. The study’s findings show that ECT produces a wider range of functional adaptations than SCT. It also says that “given the lesser demands of ECT, this type of training provides a highly efficient means of increasing function.” Why Explosive-Contraction Strength Training (ECT) is Best Dr Jonathan Folland at Loughborough University led the study. He shows that explosive contractions are easier and a less tiring way of increasing strength and functional capacity of the muscles. Therefore it is a highly efficient method of training. And the method works by assisting the nervous system in ‘switching on’ and activating the trained muscles to increase their strength. POWERbreathe Protocol Uses Principle of Explosive Contraction When training with POWERbreathe we recommend that you inhale quickly and forcefully, or with explosive contraction. This switches on the breathing muscles, mainly the diaphragm and intercostal muscles, and trains them to become stronger. Why Is The Recommended Training Protocol 30 Breaths Twice A Day? POWERbreathe Inspiratory Muscle Training recommends a training protocol of 30 breaths twice a day because: 30 repetition maximum “is the most commonly used inspiratory muscle training regimen and corresponded to 62.5% +/- 4.6% of PImax and also resulted in the highest external work output”. Your inspiratory muscles need around 6 hours to recover following training. In this study, participants showed that the number of breathing repetitions declined as the breathing load increased, as did breathing volume. Also, the study found that that the 60% training load activated the inspiratory muscle metaboreflex, which occurred closest to the 30 breaths-in mark. This implies that the 30 repetition maximum is the point at which the metaboreflex is activated, which is necessary in order to increase its threshold for activation. Pressure Threshold Loading and Tapered Flow Resistive Loading The POWERbreathe Classic and POWERbreathe Plus IMT devices use a spring loaded valve that is calibrated to open once you’re able to generate the selected pressure (measured in centimetres of water cmH20) and is known as threshold resistance training. Threshold resistance is a more effective training method than the basic flow resistance because you have to be able to generate enough pressure to open the valve, whereas with flow training devices you can always breathe through the device as the holes are always open (often likened to breathing through a straw). The POWERbreathe K-Series is an electronically controlled ‘tapered flow’ resistance breathing muscle training device that uses a computer controlled rotary valve to create the resistance to breathing. This means that the resistance to breathing is not fixed at the same level throughout the breath (like a pressure threshold device), because it automatically reduces the resistance as you progress through your breath, to match your declining muscle strength. Basically, you will be able to perform a longer inspiration and use a wider range of breathing muscles, because you can breathe in after the point where the fixed resistance of a pressure threshold valve would have closed. The result? Higher flow and higher tidal volumes can be achieved which will maximise your training. Basically, it makes the training feel easier but you’re actually working harder and will therefore achieve better results. This study, Training Specificity of Inspiratory Muscle Training Methods: A Randomized Trial concludes that, “only training with tapered flow resistive loading and pressure threshold loading from functional residual capacity resulted in consistent improvements in respiratory muscle function at higher lung volumes, whereas improvements after the standard protocol (pressure threshold loading from residual volume) were restricted to gains in PImax at lower lung volumes.” Watch How To Use POWERbreathe on YouTube Have a look at How POWERbreathe Works on our YouTube channel. You will also find a video showing the proper breathing technique of explosive-contraction strength training i.e. breathing in quickly and forcefully. £675.00 K5 IMT Rated 5.00 out of 5 based on 1 customer rating Add to basket £599.00 K4 IMT Rated 5.00 out of 5 based on 1 customer rating Add to basket £550.00 K3 IMT Rated 5.00 out of 5 based on 2 customer ratings Add to basket £475.00 K1 IMT Rated 5.00 out of 5 based on 1 customer rating Add to basket £59.99 POWERbreathe Plus IMT – Medium Resistance Rated 4.85 out of 5 based on 13 customer ratings Select options £59.99 POWERbreathe Plus IMT – Light Resistance Rated 4.20 out of 5 based on 5 customer ratings Select options
Hi I have progressively increased the load on the Plus IMT Medium. What I’m finding is the back of my throat now activates and there’s a snoring sound. Is the load to high and should I focus on not making that sound? Hard to describe the sensation. Reply
Hi Ravinder, experience tells us that the load is too high. That noise you refer to is a result of your throat muscles (and also probably your neck muscles) being used to try and pull on the resistance to open the valve. Eventually, you’ll probably experience a sore throat. So we would suggest turning back the resistance enough until you can perform a better breath utilising your diaphragm, as opposed to your accessory muscles. Then, increase the resistance a quarter turn. If you’re unable to achieve 30 breaths on the new resistance without using your throat muscles, then only perform what you can when using the correct breathing technique. When you have achieved this, then continue to increase the number of repetitions/breaths. Please don’t hesitate to email us if you would like any further advice: enquiries@powerbreathe.com Reply
Hi, can you please tell me if the powerbreathe is usefull in case of long covid? And which one to choose (low or medium resistance). THANK YOU. Kim Reply
Hi Kim, inspiratory muscle training has been shown to be helpful, and you can read more about this here. We also received some feedback from a paramedic who used the POWERbreathe Medic Plus IMT device after contracting covid-19, which you can read here. The Medic Plus IMT device would be a good choice, as it offers the lowest entry-level load of any threshold IMT device. This means, that you can start training on a very low level and not exhaust your breathing muscles, but it will also offer training progression, in small increments, which are more manageable. Reply
I am using the Power Breathe medium intensity. I am able to take 30 breaths at the maximal setting and don’t feel fatigued. I am a trained competitive cyclist. Do I need a stronger Power Breathe? Reply
Hi Megan – that sounds amazing; congratulations. But before you think about buying another device, please could I quickly check that you are performing two sets of 30 training breaths: one set of 30 in the morning; and one set of 30 in the evening? Also, please check that you are using your nose clip so that you are not inadvertently using your nose to breathe in at the same time (and therefore making the inspiratory breath easier to perform). Another thing to check is that you are making a tight seal with your mouth around the mouthpiece; again so that you are only breathing in through the device. Finally, please ensure you are taking full, deep, quick breaths in, as demonstrated in this video It’s worth ensuring you’re using the right technique before spending more on another device 😉 The levels at the top half of the device on the medium resistance are really quite hard going, so we just want to make sure you’re using it correctly, before buying either the heavy resistance or an electronic device. Hope that helps Megan. Reply
Hi John and thank you for your enquiry. This does occasionally happen with some people but not often and can be the result of inadequate equalisation of pressure between the mouth and ears. We would suggest training on a lower/lighter setting until this passes. If it continues, however, it would be best to get it checked out by your medical professional. Reply
If the goal is lowering blood pressure, and I am using the Plus, should I do 30 breaths twice daily, or 5×6 breaths with rests once daily? Reply
The 30 breaths twice a day protocol is the original, scientifically proven protocol for improving breathing strength and stamina, and reducing breathing fatigue. The most recent protocol used in the Colorado research that found IMST can help to lower blood pressure had subjects perform 5 sets of 6 breaths-in, with 1‐minute rest between sets), 6 days per week, for 6 weeks. But, that research used the POWERbreathe K3 to first establish a person’s MIP (maximal inspiratory pressure), from which training could begin. In our blog, IMST to Lower Blood Pressure, we describe how to find your MIP, if you’re using a Plus IMT device instead. From this, you can then work out your training level. It’s all explained in the section entitled, POWERbreathe IMST How To Do It. Then yes, you can use your Plus model. Reply
I’m using the K3 with the 30 breaths twice daily. Will that help lower blood pressure as well and if not how would I use the K3 to do so? Reply
Hello Ken. The typical – and traditional – IMT training protocol of 30 breaths twice a day is scientifically proven to improve breathing strength and stamina, and reduce breathing fatigue. However, the Colorado study established their own ‘strength’ training IMST protocol using the POWERbreathe K3 for lowering blood pressure, which is different to the existing one. You can see what this is in the blog IMST to Lower Blood Pressure, in the section, POWERbreathe IMST Training. Reply
Why is it recommended to use it two times per day? Don’t muscles need longer than than to recover? Reply
Hi Doug and thank you for your comment. Just as the training specificity was established in research, so too was the frequency, which the then Professor Alison McConnell, a world-leading expert on breathing training, established after finding that the inspiratory muscles require at least 6 hours to recover; hence the twice-daily protocol. Reply
I’m looking for precautions and contraindications for the POWERbreathe. Do you have any links or information about who shouldn’t be using it? Thank you Palliative care physiotherapist Reply
Hello Grace and thank you for your enquiry. Here you will find Precautions & Contraindications for IMT. If you have any further questions, please don’t hesitate to get in touch. Best wishes to you. Reply
I note that practically all the research into IMST uses a once-daily, 5 x 6 breaths, with 60-90 seconds rest in between protocol. Why is your recommendation different to what would appear to be standard practice? Kind regards, Michael Reply
The research that found 30 breaths twice a day to be the most effective inspiratory muscle training regimen was established in the 2010 research linked to in this blog. This regimen was shown to improve inspiratory muscle strength and endurance. The IMST (inspiratory muscle strength training) regimen you are referring to has only just been established (i.e. 2021) for specifically lowering blood pressure and improving endothelial function, using the POWERbreathe K3. Also, other researchers establish their own training protocols for specific medical conditions too, as one size doesn’t fit all when it comes to outcomes for different populations. However, for improving inspiratory strength and stamina and for reducing breathing fatigue to make exercise feel easier and therefore to improve sports performance, the recommended training protocol found 30 breaths twice a day to be the most effective. I hope that helps Michael. Reply
How long should the inhale take ? and how long to exhale… will the inhale kick start my diaphragm into action before my chest ? Thank you mark Reply
Hi Mark and thank you for your comment. This video should be helpful in answering your questions. Firstly, make sure you’re not setting your device on a load that is just too heavy (if using a Classic or a Plus), otherwise, you won’t be using the correct breathing technique to target your diaphragm. Get your load right by starting low and then increasing it until you can complete only 30 breaths. This is your starting point. Then, IMT must be executed with maximum effort. This means that each breath in should be as fast as possible, and noisy. Each exhalation should be relaxed, slow and quiet. In the video, Duncan suggests listening to the sound you make when inhaling. You should be making a loud rushing sound, as you suck air through the valve at high velocity. Try to be as loud as possible as this means you’re working at a high flow rate. Each breath in should take about 1 or 2 seconds. Each breath out should take about 3 to 4 seconds. I hope that helps. Reply
Hello Lloyd and thank you for your comment. We always recommend you speak to your healthcare professional before using an inspiratory muscle training device if you have a medical condition, just as you would if you were to begin any new form of exercise. Here is the list of Precautions and Contraindications but I have found a research paper that you might find to be helpful too. It is a randomized controlled trial into the effects of high-intensity inspiratory muscle training in bronchiectasis. If there is anything else you would like help with, please don’t hesitate to contact us. Reply
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