If you are a cycling fanatic, you must know the importance of breathing, especially, when you ride uphill. Your lungs give up and you know how it can hinder your cycling performance and you can’t go any longer. If you learn specific breathing techniques through perfect yoga regime, then you know that you can boost your cycling performance drastically.
Let us learn about the techniques that can increase your endurance as well as boost your speed while cycling. Various breathing techniques are –
- A few days before you prepare for cycling outdoors or at least a day before that, spend some time learning to breathe properly. Simply find a quiet spot and focus on your breathing pattern. Breathe slowly and make sure you feel light-headed. This will have a massive impact on your cycling performance.
- Yoga: Yoga can accentuate your cycling performance immensely. Especially if you are going to participate in a cycling rally or any other competition, then this can work wonders in increasing your breathing performance. There are many breathing techniques of Yoga which can be helpful –
- Deep Yogic Breaths: Deep yogic breathing technique will maximize the capacity of your lungs and help your posture as well. Simply breathe through your nostrils rather than your mouth. Breathing through nostrils is effective at transporting oxygen as compared to the mouth breathing. Take deep breath, sending it to your belly so that the abdomen expands. The abdomen should expand so much that the diaphragm and intercostals muscles should also move.
- Pranayam (Alternate nostril breathing): First breathe through one nostril while closing the other one with your finger and then release the breath through the other one, while holding the one through which you inhaled. Complete the sets of alternate breathing. Around 50 sets are sufficient.
- Ardh Matsyendrasana (Sitting half spinal twist): The sitting half spinal twist will open up your chest and lungs. You could feel the air gushing into your lungs. This will increase the supply of oxygen to your lungs and this will reduce the probability of breaking down while cycling for longer hours.
- Setu Bandhasana (Bridge pose): The bridge pose is extremely helpful in opening up your lungs and chest cavity. It is very effective for asthma patients or those who encounter breathing problems. This easy posture can be vital for your cycling performance and will make you sustain for longer time without taking frequent breaks for rest.
- Performance Breathing: Specifically designed for cycling, this breathing technique will increase your endurance and cycling time. It increases the utilization of oxygen by our lungs thereby opening up our lungs and increasing their capacity. The technique is performed by following a “2,2,4” count. Each breath cycle involves two counts, holding your breath on a count of two, and then releasing it on count of four. As you start, you will follow this count. As soon as you get accustomed to it, you can increase this to “4,4,8” and then to “5,5,10”.
“Never run out of air again.”
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The Justice Department on Friday released the long-awaited transcripts of a weeks-old interview it conducted with convicted Jeffrey Epstein associate Ghislaine Maxwell.
The Maxwell interview was one of two steps the White House took to try and quell outrage over its handling of the Epstein files, which has rocked the administration for weeks and caused even many supporters of President Donald Trump to balk.
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Attorney General Pam Bondi and other officials had built up anticipation for the Epstein documents before pulling back on promises to release them. Trump has also made a series of false and misleading claims that have caused Epstein’s victims to suggest a cover-up.
The administration’s other big move – asking to unseal grand jury testimony – hasn’t amounted to much. In fact, two judges have suggested it was a “diversion” intended to look transparent without actually being so.
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The Maxwell interview conducted by Deputy Attorney General Todd Blanche, likewise, doesn’t add much to the public knowledge of Epstein. But there are some key points worth running through – particularly in the broader context of the administration’s botched handling of the matter.
Here’s what to know from the transcript:
Maxwell isn’t coming clean, which undercut the exercise
The Maxwell interview is the administration’s first significant release of information since its effort to close the matter blew up in its face last month.
(Also on Friday, it sent Epstein documents to a House committee that had demanded them, but those aren’t public yet.)
But it was always a weird choice, given Maxwell is a convicted sex offender and her appeals are ongoing. The Justice Department in Trump’s first term also labeled her a brazen liar. What could she possibly add of value?
Not a whole lot, it seems.
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This undated trial evidence image obtained December 8, 2021, from the US District Court for the Southern District of New York shows British socialite Ghislaine Maxwell, right, and US financier Jeffrey Epstein, left.
READ: Transcript of the Justice Department’s interview with Ghislaine Maxwell
The big headlines are that Maxwell doesn’t implicate anybody – including Trump – in any wrongdoing and says Epstein didn’t have a client list. But those statements might carry more weight if Maxwell came clean about her and Epstein’s own misdeeds.
She clearly didn’t do that. In fact, she repeatedly cast doubt on them, too.
She denied that Epstein paid her millions of dollars to recruit young women for him. She denied witnessing any nonconsensual sex acts. And she denied seeing anything “inappropriate” from “any man” – seemingly including Epstein.
“I never, ever saw any man doing something inappropriate with a woman of any age,” Maxwell said. “I never saw inappropriate habits.”
Some other Maxwell responses also call her credibility into question.
In another instance, Maxwell claimed Epstein didn’t have “inappropriate” cameras inside his New York, Caribbean, New Mexico and Paris residences. Cameras in his Palm Beach, Florida, house were used because money was being stolen. But Epstein’s seven-story townhouse in Manhattan was outfitted with cameras, the New York Times reported earlier this month. Several of Epstein’s victims have cited a network of hidden cameras.
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