Episode 47 - Breathe, Run, Repeat: Unlocking Your Nervous System’s Power

Episode Summary:

This episode explores how training, performance, and recovery are deeply influenced by the nervous system and our ability to manage stress. Stress from both life and workouts can overload the body, so balancing intentional training stress with effective recovery is essential. The host highlights breath work as a key tool for nervous system health, introducing CO2 tolerance testing and breathing exercises for running like nasal breathing, box breathing, waterfall breathing, and humming. These practices improve oxygen efficiency, tap into the parasympathetic state, and build stress resilience, ultimately helping athletes recover more effectively, prevent burnout, and perform at their best.

Key Takeaways:

• Stress is multifactorial – training stress combines with life stress (emotional, social, physical), and overload can hinder progress or cause injury.
• Breath work supports nervous system health – controlled breathing techniques help shift from the sympathetic (stress) state into the parasympathetic (rest and recover) state.
• CO2 tolerance is a key measure – improving carbon dioxide tolerance enhances oxygen efficiency, stress resilience, and overall athletic performance. 

Time Stamps:

[00:00] - Introduction to Stress and Training

[04:49] - Physiology of Stress and Recovery

[09:53] - Breath Work as a Foundation for Recovery

[12:24] - Carbon Dioxide Tolerance and Performance

[15:54] - CO2’s Role in Stress Resilience

[17:57] - Practical CO2 Testing and Breathing Techniques

Quotes:

• “The goal is to be able to move back and forth between adversity, risk, excitement, and back to calm, balancing between all states of being a human being.”
• “Rest is imperative and not just a reward for hard work—and that mental flip needs to happen for any of these techniques to be helpful.”

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