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.
8 players 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 45 seconds (up from 24). 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."