Pranaclimb · Field Coaching
Zone-based breathing cues and breath expressions for the wall. Breathe to stay in the right zone — and move with intention.
Book Your RBA → Get in Touch →Zone-Based Coaching
Pranaclimb uses Breathing Rate (BR) + RPE to identify three practical performance zones. Every cue, every breath expression, every coaching decision maps back to these three zones.
Below CP. RPE ≤6. W′bal is recharging.
At CP → RCP. RPE 8–9. Small changes here decide the send.
Redline. RPE 9–10. Execute — then recover immediately.
Breath Cue Library
Each cue is a memorable metaphor linked to a zone, a breath expression, and a coaching goal. Use them to connect physiology with what climbers actually feel.
Smooth, effortless nasal inhale and exhale — almost silent. Minimises ventilation cost, keeps the nervous system calm.
4s nasal inhale, 6s nasal exhale — matched to the natural rise and fall of movement. Improves HRV, synchronises breath and body.
Inhale fully, puff cheeks, release slow forceful exhale through pursed lips. Relieves jaw and facial tension, resets rhythm after grunts or screams.
1–3 deliberate deep breaths to reset rhythm before a crux. Resets CO₂ drive, recentres pacing, improves efficiency.
Direct breath down into the diaphragm and laterally into the ribs. North–south, east–west. Engages full lung capacity under strain.
Inhale/exhale length matched to the timing of hand and foot placements. Keeps breathing rhythm linked to movement tempo, prevents overbreathing.
Short, forceful diaphragmatic exhale — "huh!" or "sshh!" — just before an explosive move. Increases intra-abdominal pressure, stabilises spine, sharpens motor output. (+3 BPM)
Strong vocalised exhale through pursed lips during a hard move. Enhances CO₂ clearance, narrows focus, boosts force. Use once per crux maximum. (+5 BPM)
Inhale 70–80% → brief 0.3–0.5s hold → short exhale under core brace. Combines core stability with controlled CO₂ clearance for high-force situations.
Long, complete exhale with a sigh — "ahhh" — letting shoulders drop. Clears CO₂, releases muscular tension, signals recovery mode.
Breathing at 5–6 breaths/min while tracking HR drop in the 60-second recovery window. Improves HRR₆₀ and parasympathetic dominance.
Slow exhale while feeling feet press into rock or ground. Re-centres focus, activates baroreceptors for calm, lowers heart rate.
Quick Reference
| Red Limiter | What It Means | Quick Fix (Daily) |
|---|---|---|
| High BR at moderate effort | Over-breathing below CP | 5 min nasal-only warm-up + 1:2 extended exhale |
| Slow HRR₆₀ | Poor between-attempt recovery | 5–10 min coherent breathing at 5–6 BPM post-climb |
| Low PEFR | Weak exhale strength | 5× fast exhale bursts, twice daily |
| Low nasal use | Early mouth-breathing | Nasal-only warm-up climbs + 3 min alternate nostril breathing |
| Short CO₂ hold | Early ventilatory drive | 3× exhale-hold ladders + 5 min apnea walking |
| Poor rib mobility | Restricted chest expansion | 3× 1-min thoracic stretch-breathing blocks |
The Pranaclimb RBA is a science-based breathing analysis designed specifically for climbers. Once booked, Annie will guide you through the assessment process — analysing your breathing patterns, effort levels, and recovery during climbing. You'll receive a personalised PDF report identifying your breathing strengths, performance limiters, pacing strategy, and practical recommendations for improvement.
What's included
£69 · Valid for 6 months
Questions? Email annie@pranaclimb.com