Reading can be one of the best things that u can do to yourself. Chance discovery of The Oxygen Advantage by Patrick McKeown was one such book last year. Since then have read portions of it 3-4 times. My biggest health discovery last year was nasal only breathing

I started it with my low intensity spinning sessions and found that my performance soared. I could endure more power output for significantly longer at my max aerobic fitness heart rate. What I learnt is that breathing through nose delivers more oxygen to the working muscles

thereby maximising performance. Like most I also used to believe that breathing through mouth delivers more oxygen to lungs. This assumption is entirely wrong. As we all must have during oxygen checks with oximeter that blood is almost fully saturated (95-99%)

To maximise oxygen delivery to the working muscle we need high concentration of Co2 in the blood. With mouth breathing, we over breathe and exhale too much Co2 which reduces oxygen delivery. Over time with my tolerance improving I incorporated it in my running. This can be a

game changer for your health and not just aerobic function. You may like to read the book to know and understand more. A good way to test would be a Max Aerobic fitness test. As per Dr Phil Maffetone who was coach to 6 times ironman winner Mark Allen, your aerobic HR is 180-age

for people between 16-65. If u r on any medicine or have been hospitalised in last two years minus 10 more. So for me it is 125. After a 15 min warm up do a walk, jog, cycle for 20 minutes and record distance at the MAF heart rate. Do most of your training breathing thru

nose. Most athletes do 80% of their training around MAF HR and just 20% anaerobic. Do test after a month on same surface and time. You may see a vast improvement in distance covered. Once this aerobic capacity gets better, training and subsequently health gets better.