IDNTY #1

UFC Legend Bas Rutten Says
Changing Your Breathing Can Supercharge Your Life

Don't dare not listen. The three-time UFC champion reveals how he overcame asthma to become one of the most feared fighters in history.

@basruttenmma

Imagine stepping into a cage to fight for a world championship—knowing your lungs could betray you at any moment. That was Bas Rutten's reality.

At seven years old, Bas nearly died from an asthma attack that left him unconscious and blue on the floor. Doctors said his lungs were a liability, that his athletic dreams were delusions. They were wrong.

Through sheer willpower and obsessive breathing training, the kid from the Netherlands became "El Guapo"—a three-time King of Pancrase, UFC Heavyweight Champion, and owner of arguably the most feared strikes in MMA history.

"I had to fight for every breath," Rutten says. "And that fight made me who I am." Now, the 60-year-old legend is on a mission to share the secrets of respiratory power that saved his life—and can transform yours.

The Science of Breathing: Why Former Athletes Need This

Here's the cold truth: Once you stop training at an elite level, your respiratory muscles weaken fast. That's not just about cardio—it's about stress management, sleep quality, mental clarity, and energy.

Studies show that Inspiratory Muscle Training (IMT)—the kind of breathing work Bas swears by—can improve oxygen uptake by 10-15%, reduce perceived exertion, and even lower blood pressure. For former athletes battling "dad bod" fatigue, brain fog, and the inability to push through like you used to, breathing is the hidden lever.

Bas's weapon of choice is the O2Trainer, a device he co-designed based on his own survival strategies. Unlike altitude masks that restrict exhales, the O2Trainer builds inspiratory strength—the diaphragm and intercostals—by making you work harder to inhale. The result? Lungs that don't quit on you.

@basruttenmma

Nike Pegasus Premium women's road running shoes

Nike Vomero 18 women's road running shoes

The 30-Rep Daily Drill (3-4 Minutes to Transform Your Lungs)

Bas doesn't ask for hours—just commitment. Here's the exact routine he does daily:

1.
Set the resistance: If using the O2Trainer, start at a moderate level (breathing should be challenging but not gasping). If no device, purse your lips tightly to restrict airflow or breathe through a straw.
2.
Inhale deeply and slowly through the restriction for 4-6 seconds—feel your diaphragm drop, ribs expand outward.
3.
Exhale naturally (no restriction) for 4-6 seconds.
4.
Repeat for 30 breaths. That's one set—takes about 3-4 minutes.

Pro Tips from Bas:

• Do this before workouts to prime your lungs and enhance performance.
• Do it before bed—Bas claims it knocks him out faster and deeper than anything.
• Don't rush. "Slow breath in, full exhale—that's where the magic is," he says.

The 30-Day Breathing Playbook for Former Athletes

Bas built his lungs over decades, but you can start reclaiming yours in a month. Here's the phased approach:

Week 1: Awareness

• Do 30 breaths daily with light resistance (or pursed lips).
• Notice where you breathe—chest or belly? Most people are shallow chest breathers. Aim for deep belly/diaphragmatic expansion.
• Practice "360 breathing"—ribs expand sideways and back, not just front.

Week 2: Build Resistance

• Increase resistance slightly—you should feel mild difficulty inhaling.
• Add a second set: 30 breaths in the morning, 30 at night.
• Incorporate into warm-ups: 10 breaths before lifting or cardio.

Week 3: Integrate with Training

• Use the 30-rep drill during rest periods between sets (Bas loves this).
• Add breath-holds: After exhale, hold for 5-10 seconds before next inhale—builds CO2 tolerance and calm under stress.
• Track perceived exertion during cardio—notice if you recover faster.

Week 4: Stress-Proof Your Lungs

• Use breathing as a pre-meeting or pre-stress ritual: 10 slow, deep breaths to activate the parasympathetic (calm) response.
• Try "box breathing" (4 sec in, 4 sec hold, 4 sec out, 4 sec hold) for high-stress moments.
• Reflect: How's your sleep? Energy? Focus? Breathing changes everything.

Nike Primary NanoKnit performance shorts

"Breathing is the only thing you do 20,000+ times a day. If you're doing it wrong, everything else suffers. Do it right? You unlock power you didn't know you had."
— Bas Rutten