BREATH: THE MOST UNDERRATED PERFORMANCE TOOL

BREATH

Ever felt stressed, short on focus, or gassed halfway through a workout, even when you’ve slept well and eaten right? The answer might not be in your training or nutrition… it’s in your breathing.

We talk a lot about training, nutrition, and recovery, but there’s one performance tool we all have and most of us never use properly: our breath.

James Nestor, author of Breath: The New Science of a Lost Art, shares why the way we breathe affects everything from stress and sleep to endurance and focus.

The Science

Most people over-breathe, taking shallow, fast breaths through the mouth.
This keeps the body in a mild stress state and lowers oxygen efficiency. Over time, it can raise heart rate, disrupt sleep, and even increase anxiety.

What To Do Instead

🫁 Breathe through your nose.
Nasal breathing warms, filters, and humidifies air, improving oxygen delivery.

⏳ Slow your breathing.
Aim for 5–6 breaths per minute. Try the 4–6 method: inhale for 4 seconds, exhale for 6.

🧘 Practice “resonance breathing.”
Just a few minutes daily can lower cortisol, improve sleep quality, and boost recovery.

James also talks about CO₂ tolerance, your ability to stay calm while carbon dioxide levels rise slightly. It’s a trainable skill linked to endurance, stress resilience, and even performance under pressure.

Takeaway

Next time you’re feeling stressed, stuck in traffic, or bracing for a tough WOD, remember:
The breath you control is the stress you can manage.

🎧 Listen to the full episode: Diary of a CEO – James Nestor

Simple, free, and powerful — your breath might just be your most underrated training tool.

See you (and your lungs) soon,

Tom & Kathryn