In this episode of the Critical Oxygen podcast, I am joined again by Coach Michelle Simmons where we discuss the importance of breathing and how it affects physiology and performance. Michelle shares her personal experience of using breathwork to manage anxiety and improve athletic performance. We emphasize the significance of diaphragmatic breathing and its impact on posture, mindset, and oxygen delivery. The conversation also touches on the limitations of breathing incorrectly and the benefits of practicing breath control during high-intensity efforts. We highlight the need for athletes to be aware of their breathing and its potential to optimize performance. I share my personal experience of switching from mouth breathing to nose breathing during low intensity training. While there is limited scientific research on the topic, we speculate that nose breathing may stimulate the vagus nerve and activate the parasympathetic nervous system, leading to a more relaxed state and better performance. They also discuss the adaptability of the pulmonary system and the need for further research in this area. More about Michelle in her words: Personally: I did my first triathlon in 1995! Fell in love with it immediately. I continued to race for ~25 years. I rarely race anymore but I still train bc I enjoy it and want to be healthy and fit enough to train with my athletes at times. In my time, I did 18x Ironmans, including 4x in Kona. Professionally: I started coaching a few friends in 2008. I took every opportunity to learn (still do!) and my coaching business grew to the point where I’ve been doing it full time for the last 15 years. I am the founder and Head Coach at TeamBSC Triathlon. I work with amateurs of all ages and abilities- some beginners and others who ultimately qualify for the World Champs! I’m actively involved in supporting endurance sports on Oahu. I coach Kailua Masters Swim team, lead a local monthly Girls Ride, and am a board member for Aloha State Bike Racing Association. Sometimes I present educational workshops for local athletes. TAKEAWAYS 1) Breathing plays a crucial role in physiology and performance, and conscious control of breath can help optimize performance. 2) Diaphragmatic breathing, which involves expanding the rib cage and breathing low and slow, can improve posture, mindset, and oxygen delivery. 3) Practicing breath control during high-intensity efforts can help athletes stay calm, focused, and optimize oxygen utilization. Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Michelle on Instagram - https://www.instagram.com/mama_simmons_/ Or visit her website - https://www.michellesimmonscoaching.com/ CHAPTERS 00:00 Introduction and the Impact of Breathing on Physiology and Performance 21:51 The Power of Diaphragmatic Breathing 32:37 Practicing Breath Control During High-Intensity Efforts 47:16 The Role of Breathing in Performance 56:24 Exploring Different Breathing Patterns 01:06:58 The Importance of Gas Exchange and Optimal Breathing KEYWORDS breathing, physiology, performance, breathwork, anxiety, diaphragmatic breathing, posture, mindset, oxygen delivery, high-intensity efforts, breathing, nose breathing, mouth breathing, performance, recovery, efficiency, vagus nerve, parasympathetic nervous system, pulmonary system, research