Pavel Tsatsouline – SECOND WIND express

Expressed in a different grammatical structure while maintaining the same meaning:

Pavel Tsatsouline presents SECOND WIND express, a course centered around the art of breathing. For those deeply committed to breathwork, much of this may already be familiar, but perhaps not all. Were you aware that CO2 serves as a defense against free radicals? Or that the impact of holding your breath differs significantly depending on whether it follows an exhale or an inhale?

What will be covered in Pavel’s SECOND WIND express?

1: The Basics of Breathing

If you’re dedicated to breathwork, you likely know most of this, though there might be some surprises. Did you know that CO2 acts as a defense against free radicals? Or that the effects of holding your breath after exhaling differ profoundly from doing so after inhaling?

2: Exhalation!

Inhaling is for those lacking determination… Never let your lips lack willpower… Two drills applicable anywhere… Unveiling the exhalation secrets utilized by elite full-contact fighters and Russian ballet dancers, rendering them unstoppable in their respective fields.

3: Inhalation!

Deplete all the air from the room using a classic Soviet technique… And you thought you were well-versed in nasal breathing… The two top drills for excelling in diaphragmatic breathing (neither well-known)… The benefits of yawning…

4: Power Breathing

“Pretend to exhale”… Dispelling Valsalva myths… Exploring why some dancers and endurance athletes untrain the Valsalva… Achieving an 18% strength boost through intelligent breathing… Inhale this amount for a deadlift PR… Understanding why the bench operates under different rules… The power of KIAI.

5: Breathing Intensely

Run at the same speed—with a lower heart rate and 25-50% less lactate… Emergency recovery breathing—a game-changer for fighters… How traditional strength training diminishes vital capacity and how to increase it by 20%… Gadget-free respiratory muscle training…

6: CO₂ Magic

Understanding why hyperventilation is a terrible idea… Unraveling the exceptional performance, health, and relaxation benefits of carbon dioxide… Four types of low-tech hypercapnic training… The correct way to execute hypercapnic breath holds… Why shallow breathing is incorrect…

7: A Struggle against Oxygen

Hypoxia combats free radicals and reduces stress… Hypoxic training for endurance, speed, power… Evaluating your hypoxia tolerance… 26 guidelines for safe and effective breath holds (many key points absent from popular methods)…

8: Relaxed Seconds

Elite athletes and soldiers master the art of relaxation in extreme situations—and this skill is trainable… Hypoxia rewires neuroendocrine regulation under pressure… Developing tolerance to hypoxia and “grace under pressure”… Incorporating breath holds for self-development…

9: Q&A

Integrating what you’ve learned into your training and daily life… The breathing “program minimum”…

What is the Goal of SECOND WIND express?

To learn breathing techniques for download, performance, and health in Pavel Tsatsouline’s SECOND WIND express. To understand how to incorporate these techniques into your training and daily life. To become familiar with the basic science underlying the aforementioned techniques. Our forebears recognized that disciplined breathing conferred significant control over oneself. Breathing practices, veiled in mysticism, were developed globally. Today, more are emerging—some effective, others harmful, many mere psychobabble.

Certain low-tech/high-concept techniques foster physical and psychological resilience:

Cultivating “grace under pressure” observed in elite soldiers and athletes. Fine-tuning your “on/off” switch—learning to mobilize or relax entirely at will. Enhancing “anti-fragility” against various pathogens—heat, cold, blood loss, infection, toxins, radiation, etc.—by increasing cell resistance to free radical damage and reducing the stress reaction. Mitigating fatigue-induced injuries.

Other techniques, as reviewed in SECOND WIND express, enhance athletic performance, even in elite athletes:

Endurance through adaptations in the heart, lungs, blood vessels, blood, muscles, and the nervous system. Speed through improved muscle relaxation and increased creatine phosphate storage in the muscles. Power through a potential conversion of type I muscle fibers to type IIA. Coordination and reaction time through improved muscle relaxation.

Who is Pavel Tsatsouline?

He introduced the Russian kettlebell to the West in 1998, sparking the kettlebell revolution.

A former Soviet Special Forces physical training instructor, Pavel became a Subject Matter Expert for the elite of the US military and law enforcement, including the Marine Corps, the Secret Service, and the Navy SEALs. His training system has been adopted by special operations units in two countries closely allied with the US. Pavel Tsatsouline founded StrongFirst – SECOND WIND express, the school of strength, to bring low-tech/high-concept methods of achieving high performance and resilience to men and women from all walks of life, not just elite warriors and athletes.

Pavel Tsatsouline earned a sports science degree in the former Soviet Union and authored numerous books, including the bestselling Kettlebell Simple & Sinister, the definitive guide on kettlebell training. Pavel’s books have been translated into many languages, including Russian. Holding a kettlebell in his fist, he was voted the ‘Hot Trainer’ by Rolling Stone and featured in media ranging from Pravda to Fox News to the Tim Ferriss Show and The Joe Rogan Experience.

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