The Numbers
Don't Lie
A 7-week pilot with an Ekstraklasa first team. Here's what the WHOOP, GPS, and physiological data showed.
at identical training loads
recovery rate (WHOOP data)
breathing rate at week 7
Ekstraklasa Pilot:
7-Week Protocol
In early 2025, AirFlow Performance ran a structured 7-week breathing protocol with a squad of 7 first-team players from a professional Ekstraklasa club. No training volume was added.
Players completed daily 10–15 minute breathing sessions integrated into warm-up and warm-down. BOLT scores were assessed at baseline and weekly. WHOOP data was monitored throughout.
Average time-to-readiness after a high-speed run improved by 27% across the squad.
Players in the pilot showed consistent HRV improvement alongside reduced resting breathing rate overnight.
How the Pilot Progressed
BOLT scores recorded. Diaphragmatic breathing introduced. 10 min daily sessions in warm-up. Players reported awareness of breathing patterns within 48 hours.
Breath-hold progressions introduced. AirFlow Classic trainers deployed in recovery sessions. First players report improved calmness during high-intensity intervals.
All players show measurable reduction in physiological strain at identical GPS outputs. S&C staff notices shorter return-to-ready times in repeated sprint tests.
BOLT scores averaged 48 seconds (up from 28). Red zone time reduced by 90%. Squad BOLT variance reduced — more consistent physiological response across the group.
From the Squad
"I can definitely hold my breath longer, and I think I can breathe more calmly during training/matches. In addition, after daily training, I find that I can breathe better through my nose."
"The exercises have helped me a lot, especially when it comes to sleep, because I have noticed that when I do them before bed, I sleep better."
"When exhausted, I stopped resting my hands on my knees. I calmed my breathing, trying to breathe through my nose as long as possible, rather than through my mouth."
"I feel an improvement in my back muscles. They are more relaxed."