Training the Inspiratory Muscles: A Review of the O2Trainer

In the realm of fitness and wellness, training your respiratory muscles has gained significant attention in recent years.  These muscles, comprising the diaphragm and accessory muscles, play a vital function in facilitating efficient breathing.  A few months ago, I started using the O2Trainer to enhance my breathing capabilities and overall performance.  In this blog post, I’ll delve into the importance of training your inspiratory muscles.  I will also discuss the pros and cons of using the O2Trainer.

Why Train the Inspiratory Muscles?

Inspiratory muscle training is essential for individuals with respiratory conditions, such as chronic obstructive pulmonary disease (COPD), asthma, and cystic fibrosis.  Even if you don’t suffer from one of these conditions, training these muscles can provide a noticeable performance boost in any physical activity that you take part in.  Breathing may be an involuntary process, but that doesn’t mean that you can’t train to improve this.  Weak inspiratory muscles can lead to:

1. Reduced lung function: Weakened inspiratory muscles impair lung expansion, resulting in decreased oxygenation and increased respiratory distress.
2. Increased respiratory rate: Compensatory mechanisms, such as increased breathing frequency, can lead to fatigue, discomfort, and decreased quality of life.
3. Decreased exercise capacity: Insufficient inspiratory muscle strength hampers athletic performance and daily activities.  With stronger diaphragmatic contractions, you’ll be able to take in more oxygen and expel more carbon dioxide.  This will result in increased stamina and endurance during workouts.
4. Boost overall health: Stronger respiratory muscles can help combat conditions like asthma, sleep apnea, and chronic obstructive pulmonary disease (COPD).

The O2Trainer: A Device for Inspiratory Muscle Training

The O2Trainer is a portable, non-invasive device designed to strengthen the inspiratory muscles.  This device was developed by a former MMA fighter where it was predominantly used for several years.  It progressively trains your inspiratory muscles in a way that anyone can start with the easiest setting.  It accomplishes this by using an adjustable mechanism to provide external resistance, simulating the demands of breathing under load.  By engaging the diaphragm and accessory muscles using the device, the O2Trainer is meant to improve respiratory function and increase endurance.

Pros of Using the O2Trainer

1. Convenience: The O2Trainer is lightweight and portable, making it easy to incorporate into daily routines, such as during travel or at home.
2. Customizable resistance: The device allows users to adjust resistance levels, accommodating different fitness goals and abilities.
3. Improved respiratory function: Regular use of the O2Trainer can lead to enhanced lung function, increased oxygenation, and reduced respiratory symptoms.  Numerous studies have demonstrated the effectiveness of inspiratory muscle training using devices like the O2Trainer in enhancing respiratory function and performance.
4. Cost-effective: Compared to other respiratory training devices, the O2Trainer is relatively affordable.

Cons of Using the O2Trainer

1. Initial adjustment period: Some users may experience discomfort or fatigue during the initial adaptation phase, which typically subsides within a few sessions.
2. User-dependent: The device’s effectiveness seems to vary depending on individual factors.  If you’ve already spent time training your inspiratory muscles, you might not see benefits in using this device.  Overall, this device requires discipline and consistency in order to reap the benefits.
3. Limited accessibility: While the O2Trainer is portable, it may not be as easy to incorporate into your routine as other devices.  Competitor devices are often ‘full mask’ incorporating a headstrap to keep the device on during more vigorous activity.

My Use of the O2Trainer

I first discovered the O2Trainer after the first time I took the BreathingIQ quiz.  My score on this test was extremely poor the first time I took it. This was a shock since I always considered myself a ‘good breather’ 🤣 Soon after this, I made it a point to improve my score on this test and incorporated the 02Trainer into my daily practice.  I started by adding this into the meditation portion of my day.  Within days, I noticed that it had the side effect making me extremely conscious of any time that I was breathing in an incorrect way.  After a few months, my respiratory rate had decreased by 1 breath per minute, my estimated VO2Max had noticeably increased and there was a positive impact to my HRV as well!

Hypoxic Training

More recently, while preparing for my first multi day backpacking trip at high altitude, I started to incorporate the 02Trainer into my training.  I used it as a form of hypoxic training while walking at an ever increasing pace on my treadmill on the max incline setting while wearing a weighted vest.

Hypoxic training typically involves training at high altitudes or in hypoxic environments to stimulate the production of red blood cells and improve oxygen delivery to the muscles. While the O2Trainer isn’t technically a form of true hypoxic training, you can approximate some of the benefits.  Getting these benefits using the o2Trainer also allows you to bypass some of difficulties of true hypoxic training:

1. Accessibility: Hypoxic training requires access to high-altitude environments or specialized equipment, which can be expensive and difficult to obtain. The O2Trainer, on the other hand, is a portable, easy-to-use device that can be used anywhere.
2. Cost: Hypoxic training can be costly, both in terms of equipment and/or travel expenses. The O2Trainer is a more affordable option, with a one-time purchase and no additional expenses.
3. Time commitment: Hypoxic training typically requires a significant time commitment, as athletes must spend extended periods at high altitudes to achieve the desired benefits. The O2Trainer, however, can be used in short, daily sessions, making it a more time-efficient option.
4. Respiratory muscle training: While hypoxic training does challenge respiratory muscles, it primarily focuses on increasing oxygen delivery to the muscles. The O2Trainer specifically targets inspiratory muscle training, which can lead to improvements in respiratory efficiency and overall respiratory health.
5. Safety: True hypoxic training carries some risks, including altitude sickness and respiratory complications. The O2Trainer is a safer option, as it gradually increases resistance levels and does not expose users to extreme altitudes/low oxygen environments.

Conclusion

I feel that the O2Trainer is a valuable tool for individuals seeking to strengthen their inspiratory muscles and improve respiratory function.  Like adding anything to your routine, the O2Trainer requires dedication and consistency.  Despite this, you can unlock a new level of performance and overall well-being by incorporating inspiratory muscle training into your fitness regimen.