Synchronized walking

I had a lot of breathing difficulty during my benzodiazepines withdrawal. This helped a lot.

(It's a Google translation of a french article in Wkipedia: Marche afghane)

Synchronised walking is a walking technique based on the principle of coordinating breathing to the rhythm of steps. It was born in the 1980s from observations made by the Frenchman Édouard G. Stiegler, among Afghan caravanners, capable of walking over 60 km per day for dozens of days.

Summary

1 Basic principle

2 Health effects

2.1 Effects on the cardio-respiratory system

2.2 Consequences on endurance

Basic principle

It is accepted by most that while breathing is an integral part of Eastern societies, Western societies, on the other hand, have unlearned this precious power.

The synchronized walk puts breathing back at the heart of the walk. It plays on the principle of synchronization of breathing with the steps taken while taking into account the slope of the terrain: the steeper the terrain, the smaller the steps will be. The rhythm on the other hand, remains a function of each one. You have to try to find your own rhythm: for one, the most comfortable pace will be four steps while for the other it will be three or two. The principle is therefore harmony, the balance system: we must have the same number of steps on expiration and inspiration, and each breath must be equivalent to the previous one. For example, we will have: 3 steps during inspiration - 1 not with full lungs - 3 steps during expiration - 1 not with empty lungs; and we resume. On the way up, the technique is a little different: there are as many steps on inspiration as on expiration and we adapt the pace according to the difficulty. The steeper the slope, the shorter the pace: we breathe in and out on 4 steps or 3 then 2 as the slope increases; without holding his breath. Example of a basic sequence for flat terrain:

inspiration on three steps;

keeping the lungs full on the fourth step;

expiration on three steps;

keeping the lungs empty on the last step, before starting a cycle again.

Everyone's preferences for a particular respiratory rate must be respected because they correspond to purely physiological needs. Some will adopt short rhythms, others long rhythms, still others will return to ordinary walking on certain parts of the route.

This technique can be used in hiking to improve endurance.

Its particularity, in terms of unprecedented psycho-physiological modification, would allow it to be a practice adapted to the promotion of physical activity and prevention against sedentary lifestyle. This technique can also be used during acts of daily living.

Health effects

This rhythmic breathing in the footsteps alone causes over-oxygenation which nourishes our cells with oxygen, an essential element for the survival of these, our body and our brain.

Some benefits of synchronized walking on the step:

Intense oxygenation, thanks to the break times with full lungs.

Stimulation of blood circulation.

Stimulation of basic metabolism.

Increased respiratory capacity.

Strengthening the immune system.

Better brain function (increased mental faculties, increased memory, better concentration). Our brain uses 20% of the oxygen in our body.

Slowing down of the aging process.

Reduction of muscle tension and stress ...

This walk can be practiced by everyone and on any terrain, although it is more pleasant to practice it in nature. You will feel the effects after about thirty minutes.

Effects on the cardio-respiratory system

Synchronizing your steps with your breathing and listening to your breathing (frequency, amplitude) induces a particular physiological response. In fact, priority is given here to the respiratory rate which will induce the rate of walking and not the other way around, as in any aerobic physical activity. In the heart, optimal oxygenation allows a reduction in heart rate during exercise. Controlling a constant breathing rate allows you to stay within a low heart rate window (a sign of optimal oxygenation). At the level of the respiratory system: long respiratory cycles such as 5/5 or 6/6 allow work of the diaphragm and intercostal muscles. This voluntary work of the diaphragm allows a reduction in stress and in the medium term an increase in lung capacity.

Synchronized walking is a walking technique based on the principle of coordinating breathing to the rhythm of steps. It was born in the 1980s from observations made by the Frenchman Édouard G. Stiegler, among Afghan caravanners, capable of walking over 60 km per day for dozens of days.

Consequences on endurance

Optimal oxygenation during walking naturally induces a priority on the aerobic metabolism. The energy necessary for walking will therefore be produced as a priority from lipids, thus increasing the walker's potential over time.

This optimal oxygenation induces many positive effects on fatigue during exercise, as well as on the possibilities of recovery.

These particular effects can be quantified by measuring heart rate variability, also showing the balancing effects of synchronized walking on stress.

Very interesting indeed.  Sounds meditative.  I'll have to give this a try as I suffer from exercise intolerance.

Amazing how much knowledge is lost in Western culture.