Pavel Tsatsouline – SECOND WIND express

SECOND WIND express by Pavel Tsatsouline is a course on Breathing. If breathwork is a serious pursuit for you, you might be acquainted with most of its contents, though there’s always room for discovery. Were you aware that CO2 serves as a defense against free radicals? Or that holding your breath following an exhale produces distinctly different effects than holding it after an inhale?

What will be acquired in Pavel SECOND WIND express?

1: The Basics of Breathing

For those deeply committed to breathwork, the majority of this may be familiar, but perhaps not entirely. Were you informed that CO2 acts as a defense against free radicals? Or that the impact of holding your breath after exhaling differs significantly from holding it after inhaling?

2: Exhalation!

Inhaling is for the faint-hearted… “The lips must never lack willpower”… Two drills applicable anywhere to fortify your resolve… The secrets of exhalation employed by elite full-contact fighters and Russian ballet dancers, rendering them unstoppable in their respective disciplines.

3: Inhalation!

Deplete the air from the room using a classic Soviet technique… And you believed you were well-versed in nasal breathing… The two most effective drills for mastering diaphragmatic breathing (neither widely known)… The purpose of yawning…

4: Power Breathing

“Pretend to exhale”… Dispelling myths about the Valsalva maneuver… Why some dancers and endurance athletes deliberately avoid Valsalva training… An 18% strength boost through intelligent breathing… Inhale this amount for a deadlift personal record… and why the bench press abides by different rules… KIAI for power.

5: Breathing Intensely

Run just as swiftly—with a lower heart rate and 25-50% less lactate… Emergency recovery breathing—a game-changer for fighters… Traditional strength training diminishes vital capacity; discover how to enhance it by 20%… Respiratory muscle training without gadgets…

6: CO₂ Enchantment

Understanding why hyperventilation is ill-advised… The remarkable performance, health, and relaxation advantages of carbon dioxide… Four types of low-tech hypercapnic training… The correct method for executing hypercapnic breath holds… Why shallow breathing is incorrect…

7: A Struggle Against Oxygen

Hypoxia combats free radicals and diminishes stress… Hypoxic training for enhanced endurance, speed, and power… Assess your tolerance to hypoxia… 26 guidelines for secure and effective breath holds (many essential points omitted from popular methods)…

8: Relaxed Second

Elite athletes and soldiers unwind in extreme circumstances—and this ability is trainable… Hypoxia rewires neuroendocrine regulation under pressure… Tolerance to hypoxia and the cultivation of “grace under pressure”… Breath holds for personal development…

9: Q&A

Incorporating your newfound knowledge into your training and daily life… The “program minimum” for breathing…

What is the Goal of SECOND WIND express?

Learn breathing techniques for download, performance, and health. Understand how to integrate them into your training and daily routine. Become familiar with the fundamental science underlying these techniques.

Our forebears recognized the tremendous power over oneself that disciplined breathing yielded. Breathing practices, veiled in mysticism, were developed worldwide, with some effective, others harmful, and many pure psychobabble.

Some of these low-tech/high-concept techniques promote physical and psychological resilience:

Cultivate a “grace under pressure” akin to elite soldiers and athletes. Fine-tune your “on/off” switch—master the art of total mobilization or relaxation on demand. Enhance your “anti-fragility” against various pathogens—heat, cold, blood loss, infection, toxins, radiation, etc.—by increasing cellular resistance to free radical damage and reducing the stress reaction. Mitigate fatigue-induced injuries. Other techniques from the SECOND WIND express review enhance athletic performance, even in elite athletes:

Endurance through numerous 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 possible conversion of type I muscle fibers to type IIA. Coordination and reaction time through improved muscle relaxation.

Who is Pavel Tsatsouline?

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

A former instructor in physical training for Soviet Special Forces, Pavel became a Subject Matter Expert for elite 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 people 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 several 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, he was voted the ‘Hot Trainer’ by Rolling Stone and featured in media ranging from Pravda to Fox News to Tim Ferriss Show and The Joe Rogan Experience.

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