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 trial of Bryan Kohberger – the man who brutally murdered four University of Idaho students inside their off-campus home – ended in July before it ever truly began when he accepted a plea deal that saw him sentenced to four consecutive life terms in prison without the possibility of an appeal or parole.
Kohberger sat impassively throughout the hearing as the loved ones of each of the four students whose lives he so callously ended repeatedly asked him the same question: Why?
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And when he was finally given the opportunity to answer their questions, he said, “I respectfully decline.”
That decision further fueled the mystery around his motive for murdering Xana Kernodle, Madison Mogen, Ethan Chapin and Kaylee Goncalves.
“There’s no reason for these crimes that could approach anything resembling rationality,” Idaho District Judge Steven Hippler said during Kohberger’s sentencing. “The more we try to extract a reason, the more power and control we give to him.”
But, he added, investigators and researchers may wish to study his actions – if only to learn how to prevent similar crimes from occurring in the future.
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Indeed, academics and former FBI profilers told CNN the challenge of unravelling the criminal mind of a man like Bryan Kohberger is enticing. And while his trial may be over, in many ways, the story of what can be learned from his crimes may have only just begun.
“We want to squeeze any silver lining that we can out of these tragedies,” said Molly Amman, a retired profiler who spent years leading the FBI’s Behavioral Threat Assessment Center.
“The silver lining is anything we can use to prevent another crime. It starts with learning absolutely, positively everything about the person and the crime that we possibly can.”
CNN
Only Kohberger knows
Even seasoned police officers who arrived at 1122 King Road on November 13, 2022, struggled to process the brutality of the crime scene.
All four victims had been ruthlessly stabbed to death before the attacker vanished through the kitchen’s sliding glass door and into the night.
“The female lying on the left half of the bed … was unrecognizable,” one officer would later write of the attack that killed Kaylee Goncalves. “I was unable to comprehend exactly what I was looking at while trying to discern the nature of the injuries.”
Initial interviews with the two surviving housemates gave investigators a loose timeline and a general description of the killer – an athletic, White male who wore a mask that covered most of his face – but little else.
Police later found a Ka-Bar knife sheath next to Madison’s body that would prove to be critical in capturing her killer.
One of the surviving housemates told police about a month before the attacks, Kaylee saw “a dark figure staring at her from the tree line when she took her dog Murphy out to pee.”
“There has been lighthearted talk and jokes made about a stalker in the past,” the officer noted. “All the girls were slightly nervous about it being a fact, though.”
But after years of investigating the murders, detectives told CNN they were never able to establish a connection between Kohberger and any of the victims, or a motive.
Kohberger is far from the first killer to deny families and survivors the catharsis that comes with confessing, in detail, to his crimes. But that, former FBI profilers tell CNN, is part of what makes the prospect of studying him infuriating and intriguing.
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