Summary
Derek Thiel of Dialed Health covers two main topics: guidelines for training while sick, and breathing techniques for cyclists and athletes. On training through illness, he shares a personal story of going too hard on a 5000-meter row while having a head cold at a CrossFit box, which made him the sickest he'd been in years. The general rule is to train light if symptoms are above the neck, but back off completely if symptoms are below the neck. The breathing segment introduces box breathing via Mark Devine, an ex-Navy SEAL. Derek explains the four-second cycle (inhale 4, hold 4, exhale 4, hold 4) and recommends a minimum of two minutes of practice. He notes it creates an almost meditative state while also challenging you to maintain rhythm. Derek also covers the tactical breath (a three-part deep belly breath through the nose) as a prerequisite skill, and discusses bro science myths around fitness training.
Key Points
- Box breathing: 4-second inhale, 4-second hold, 4-second exhale, 4-second hold on repeat
- The technique comes from Mark Devine, an ex-Navy SEAL who trains special forces
- Recommended minimum practice duration is 2 minutes
- Box breathing creates a meditative state while building breath control
- The tactical breath (deep belly breathing through the nose) is a prerequisite skill
- When sick with symptoms above the neck, train light; below the neck, rest completely
- Going hard while mildly sick can crash your immune system and extend illness by days
- Building breath control off the bike improves performance on the bike
Key Moments
Box breathing from ex-Navy SEAL Mark Devine for breath control
Derek introduces box breathing as taught by Mark Devine, an ex-Navy SEAL, explaining it as a way to practice overall breathing control that benefits cycling and gym performance without additional physical work.
"This is called box breathing. This is a breathing exercise that I have actually included in my mid-season Enduro program."
Box breathing protocol and live demonstration
Derek explains box breathing as a four-second cycle for each phase and does a live demonstration, noting it creates an almost meditative state while also producing a challenging feeling of wanting to breathe faster.
"Box breathing really is the word box is referencing to the amount of time that you're going to spend on each portion of the breath. So it's basically going to be a four second inhale, four second hold."
Tactical breath as prerequisite for box breathing mastery
Before box breathing, Derek recommends mastering the tactical breath -- a deep belly breath through the nose that fills in three stages from stomach to diaphragm to chest, then reverses on the exhale.
"But chest is up, you breathe and you really want to pull your pull that air into your stomach. So you almost push your stomach out as you pull the air down through your nostrils into your lungs and through your belly. So it's a deep breath. So you kind of hear me do it here."
