I’m mendacity flat on my again on Laird Hamilton’s pool deck, perched excessive on a cliff overlooking the Pacific Ocean close to Malibu. I’m surrounded by about 20 strangers, who’re doing the identical. Thick clouds are rolling in off the water, obscuring the close by hills, and Hamilton is pacing between us, calling out instructions to control our respiration. Breathe in by means of the nostril, out by means of the mouth; quicker, slower, maintain. It’s undoubtedly not my typical Saturday morning, however that’s not even the strangest factor about it: I’m euphoric. My arms and fingers are pulsing and tingling, and I really feel like I’m excessive. And all I did was breathe just a little otherwise. I’m at Laird’s home to get an intro to XPT health, the excellent well being routine he developed along with his spouse, professional volleyball participant Gabby Reece.



Over greater than a decade, XPT has morphed from a method for Hamilton and Reece to remain match right into a full-fledged program for elite athletes, navy particular forces, and anybody seeking to push themselves to a brand new degree of bodily and psychological health. Breathing beside me on the pool deck are former Navy SEALs, an MMA fighter, a former NFL participant, Olympic water polo gamers, and a number of other very match women and men from across the nation.

XPT is made up of three elements: respiration, transferring, and restoration. In between classes, I caught up with PJ Nestler, XPT’s director of efficiency, to get just a little extra perception into how this system is structured.

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xptLaird Hamilton and Gabby Reece Courtesy of XPT


Breath work kinds the inspiration, Nestler tells me, and there are two causes for that (feeling excessive shouldn’t be one in all them). First, in case you’re not respiration correctly and utilizing your full lung capability, you’ll tire extra simply when figuring out. Second, by controlling your breath, you possibly can successfully management your psychological state by firming down nervousness and stress, reaching higher focus. In some methods, the psychological recreation is much more necessary than the bodily.

“If your psychology is off, your technical skills, your knowledge of the game, strategies, physical skill—all that’s out the window,” he says.

The breath work attracts from a wide range of sources, Nestler explains. The respiration session contains sluggish, meditative breaths; fast-paced huffing and puffing; and even Wim Hof Method methods.

“The breathing we’ve developed through learning from other people,” Nestler says. “A lot of this stuff’s been around for thousands of years.”

xptPJ Nestler Courtesy of XPT


The motion side of XPT occurs within the pool. By weight coaching within the water, you get a strong exercise with much less influence in your joints than you’ll within the health club. The water helps you as you progress, and gives one other benefit, too: It forces you to work in your psychological recreation.

Nestler leads me by means of a pool exercise that includes a number of sorts of weighted squats and crawling with dumbbells throughout the pool and again. Sounds fairly simple, but when I mess up a squat and don’t break the floor, I don’t simply have unhealthy type; I miss out on an opportunity to breathe. When that occurs, all of a sudden all my unhealthy reminiscences of seventh grade swim staff come speeding again. The secret’s to inhale deeply once I come above water, then exhale on the best way down. That method, I harness extra energy to finish the train and I hold my nervousness in test.

xptCourtesy of XPT

The cross-pool carries have been additionally a giant problem. The objective is to crawl—utilizing 30-pound dumbbells to remain planted on the underside of the pool—throughout and again on only one breath. About midway by means of every rep, that burning, desperate-for-air feeling creeps into my lungs. But by specializing in the duty, I handle to energy by means of. And by slowing my respiration as soon as I end, I’m in a position to get well and go for the following rep pretty rapidly.


In XPT, restoration means alternating between a 220-degree sauna and an ice bathtub, or “hypothermic training,” as the web site calls it. I often get pleasure from a visit to the sauna, however this was undoubtedly hotter than I’m used to. After struggling by means of 15 minutes of intense warmth, my group and I took turns hopping into the ice bathtub for 3 minutes. The warmth was powerful; the ice bathtub was excruciating. Again, all of it got here all the way down to respiration: By specializing in inhaling and exhaling, I powered by means of the ache.

xptCourtesy of XPT

While research have come to some conflicting conclusions concerning the efficacy of ice baths through the years, distinction remedy remains to be extensively utilized by athletes in an effort to hasten muscle restoration. The thought right here is to assist your physique get well by means of publicity to excessive warmth and chilly. Ice baths are thought to scale back swelling and tissue breakdown, whereas saunas are believed to spur the discharge of a development hormone and testosterone whereas decreasing stress hormones within the physique. Like the breath work and the pool exercises, there’s a giant psychological side to those as properly. By sweating within the sauna and plunging into the ice bathtub, you slowly situation your self to cope with excessive conditions calmly.

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Until just lately, XPT was primarily obtainable by means of multi-day retreats in far-flung locales or native workshops run by licensed instructors (there are presently round 250 XPT trainers). As the gang on Saturday illustrated, it has largely appealed to elite athletes and people who find themselves already in prime bodily form. But with the current launch of the XPT app, which incorporates guided exercises and respiration classes, the corporate is working to make this system extra accessible to on a regular basis folks.

“I personally think that this stuff is way more impactful for the average consumer,” Nestler says.

A Navy SEAL may strive XPT to push his psychological and bodily limits just a bit additional, Nestler explains. But the common particular person has much more room to develop, and XPT can doubtlessly do much more for them.

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I undoubtedly appreciated the distinctive challenges I confronted throughout my go to, and walked away with a brand new understanding of how respiration is usually a highly effective software for growing efficiency. I additionally actually loved the pool exercises, that are a type of train I typically shrink back from. But the most important shock got here the following day, once I went out for a night run. As I ran, I centered on inhaling deeply at a slower cadence than normal. I ended up tying my quickest time for that route and feeling method much less fatigued than regular. So, yeah, I’m kinda hooked.


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