Discover how changing your breathing can transform your running performance, recovery, and overall enjoyment of the sport. In this conversation, Patrick McKeown (author of The Oxygen Advantage) interviews David “Jacko” Jackson, former professional rugby player, strength & conditioning coach, and author of “Breathe Smarter, Run Stronger” (out March 12, 2026). They explore: How Jacko accidentally knocked over a minute off his 5K time in four weeks just by changing his breathing—not his training volume Why most runners (from recreational to elite) are leaving performance on the table by ignoring breathing The difference between breathing rate vs. tidal volume and why deeper, slower, more efficient breaths can reduce perceived effort and breathlessness How nasal breathing improves oxygen delivery, running economy, and recovery—and when it makes sense to switch to mouth breathing at higher intensities The role of the diaphragm, rib cage mobility, and posture in breathing efficiency and running mechanics Why CO₂ tolerance, air hunger, and breathing muscle effort are key levers for controlling pace and effort How breath holds and “anaerobic” breath training can boost repeat sprint ability and lactate handling in team and endurance sports Practical ways Jacko integrates breathing into daily life, sleep, easy runs, hard sessions, and recovery Whether you’re a casual jogger or a competitive athlete, this episode shows how training your breath can help you run faster, feel better, and recover quicker—without just adding more miles. #oxygenadvantage, #breathwork, #runningperformance, #nasalbreathing, #endurancetraining, #runnersofinstagram, #marathontraining, #5ktraining, #vo2max, #diaphragmaticbreathing, #functionalbreathing, #sportsperformance, #recovery, #mentalhealth, #asthma, #rugby, #strengthandconditioning, #breathingexercises, #runningtips, #runstronger

Can strength training, breathwork, and self-awareness completely transform a life shaped by bullying, low confidence, and an eating disorder? In this powerful conversation, professional strongwoman and strength & performance coach Sandra Bradley shares how she became one of the world’s leading strongwomen and how tools like Oxygen Advantage® breathing, mindfulness, and process-focused training have shaped her body and mind.

We explore:

- How Sandra went from watching World’s Strongest Man on TV to becoming a top strongwoman athlete

- Her journey from eating disorder, bullying, and dissociation to self-acceptance and inner strength

- Why lifting odd objects and historical stones (including the famous Fullsterkur stone in Iceland – 154 kg) builds real-world resilience

- How Oxygen Advantage style breathing, cold exposure (ice baths), and mindfulness support nervous system regulation and recovery

- The difference between ego-based goals vs intrinsic goals in training and life

- How to use strength sports, breathwork, and presence as tools for self-confidence, emotional regulation, and personal growth

If you’re interested in Oxygen Advantage breathing, mental performance, strength training, ADHD, burnout recovery, or how to build unshakable confidence, this episode is for you.

Timestamps

0:00 – Intro: Who is Sandra Bradley?

1:00 – Getting into strongwoman and lifting odd objects

8:00 – Historical stone lifting & the Fullsterkur story (154 kg)

10:00 – Process over outcome: what “success” really feels like

15:00 – Burnout, World’s Strongest Woman, and shifting her mindset

18:40 – Daily routines: breathing, ice baths, walking, self-check-ins

22:00 – From bullying and eating disorder to inner strength

29:00 – Practical tools: journaling, nature, and body awareness

33:00 – ADHD, mental noise & using breathwork to self-regulate

37:00 – Social media, distraction, and taking back agency

42:00 – Choosing the right people & building a real support system

44:30 – Coaching: when strength goals become ego goals

49:00 – Lessons from trophies, titles, and what really matters

51:00 – Looking back: why she wouldn’t change the hard times

As we close out Season 6 of the Oxygen Advantage® Podcast, this special finale brings together five standout moments that capture the depth and diversity of conversations we’ve had this past few years.

Featuring:

• James Nestor on the lost art and power of nasal breathing

• Dr. Nathan Bryan on nitric oxide and whole-body health

• Ihor Verys on breath as a tool for world-class endurance

• Dr. George Dallam on the science of nasal vs. mouth breathing in sport

• Robin Rothenberg on where pranayama meets modern breath science

Whether you’re new to the podcast or a long-time listener, this episode is a powerful recap of the ideas shaping the future of breathwork.

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Patrick McKeown meets James Nestor, author of Breath The new science of a lost art

James Nestor is the author of a new book on breathing called:

Breath: The new science of a lost art : https://www.mrjamesnestor.com/breath

James Nestor is an author and journalist who has written for Outside Magazine, Men's Journal, The Atlantic, National Public Radio, The New York Times, Scientific American and more.

Nestor’s new book, Breath: The New Science of a Lost Art, will be released through Riverhead/Penguin Random House on May 26, 2020. It explores how the human species has lost the ability to breathe properly over the past several hundred thousand years and is now suffering from a laundry list of maladies — snoring, sleep apnea, asthma, autoimmune disease— because of it. Nestor travels the world to figure out what went wrong and how to fix it. The answers aren’t found in pulmonology labs, as we might expect, but in the muddy digs of ancient burial sites, secret Soviet facilities, New Jersey choir schools, and the smoggy streets of Sao Paulo. Drawing on thousands of years of medical texts and recent cutting-edge studies in pulmonology, psychology, biochemistry, and human physiology, Breath turns the conventional wisdom of what we thought we knew about our most basic biological function on its head.

Nestor has appeared on dozens of national radio and television shows ― including ABC’s Nightline, CBS Morning News, and dozens of NPR programs. More at mrjamesnestor.com.

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In this special Oxygen Advantage® conversation, Patrick McKeown speaks with Rostislav Václavek, Master Instructor for Oxygen Advantage® and Buteyko Clinic International®, and the breathing coach of UFC fighter Jiří Procházka.

Together, they explore the science and practice of breath training — from recovery and focus to repeated sprint ability and endurance under fatigue.

Rostislav shares insights from his three-year collaboration with Jiří, explaining how breath-hold sprints, nasal breathing, and conscious control of carbon dioxide tolerance have helped build physical and mental resilience at the highest level of competition.

You’ll learn:

🫁 How Jiří Procházka integrated Oxygen Advantage® techniques into his fight preparation

⚡ The physiology behind breath-hold sprints and simulated altitude training

🧘 Why recovery, awareness, and calm breathing are just as vital as intensity

💪 The role of CO₂ tolerance in energy, focus, and composure

This is a powerful discussion for anyone interested in functional breathing, high-performance sport, recovery, and human potential.

📍 Learn more about Rostislav’s work: 5pz.cz

🌬️ Explore Oxygen Advantage® training: oxygenadvantage.com

In this episode, Patrick McKeown interviews Simon Fogarty about his personal and professional journey, focusing on the challenges of career burnout and the importance of aligning work with personal values. Simon shares his experience of moving from a long legal career into yoga, coaching, and breathwork after facing burnout and discovering the impact of stress and unmanaged mental health. The conversation explores how foundational breathing practices and self-awareness can transform one’s ability to manage stress, improve well-being, and achieve a more balanced life. Patrick and Simon discuss the lack of education around self-regulation and mental quietude, the physiological and psychological benefits of proper breathing, and the importance of teaching these skills both in the workplace and in daily life. The episode concludes with practical advice for listeners on integrating conscious breathing and value-driven choices into their routines for better health and fulfillment.

In this candid and insightful episode, Patrick McKeown sits down with Dermot Whelan—comedian, broadcaster, and author of "Busy and Wrecked"—to explore the realities of stress, burnout, and the relentless pace of modern life. Dermot shares his personal journey from panic attacks and overwhelm to discovering the transformative power of meditation and mindful breathing. Together, they unpack the concept of "peace pinchers"—the everyday habits, people, and situations that steal our sense of calm—and discuss why so many of us wait until crisis hits before seeking help.

Listeners will hear practical strategies for recognizing the signs of stress, setting boundaries, and integrating simple mindfulness and breathing techniques into daily routines. The conversation is filled with humor, honesty, and relatable stories, making the tools and insights accessible to everyone—whether you're new to mindfulness or looking to deepen your practice. Tune in to learn how small changes can create a ripple effect, helping you find peace and presence even when life feels busy and wrecked.

In this powerful and inspiring conversation, Paralympic legend Marcel Hug sits down with Patrick McKeown to reflect on his remarkable journey in wheelchair racing. With six Paralympic Games, seven gold medals, and six world records to his name, Marcel shares the mindset, training strategies, and personal philosophy that drive his success.

Born with Spina Bifida, Marcel transitioned to a wheelchair at the age of eight—an experience that marked the beginning of a lifelong pursuit of excellence. He opens up about how his coach Paulo Roman has shaped his career, and how technology has revolutionized racing through innovations like carbon fiber chairs.

Marcel also dives into the power of nasal breathing, a technique he adopted after reading Patrick’s book. He explains how it transformed his training, boosted his focus, and helped manage stress—not just on the track but in daily life.

You’ll also hear about:

The mental game of high-performance sport

His approach to altitude training, recovery, and sleep

The growing importance of breathwork in elite sports

What’s next in his career—including marathons in Australia, Berlin, New York, and the World Championships in India

Whether you're an athlete, coach, or simply seeking inspiration, Marcel’s story is a masterclass in resilience, innovation, and performance.

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#MarcelHug #Paralympics #WheelchairRacing #PatrickMcKeown #OxygenAdvantage #Breathwork #AthleteMindset #NasalBreathing #HighPerformance #Inspiration