The Greatest Secrets of Breathwork for Stress Relief and Well-Being

In this episode of “A Life with Breath Expert Series,” I’m speaking with Dr. Justin Ternes, a physical therapist and breathwork coach. Justin shares how he integrated breathwork into his practice, especially during the pandemic, and discusses the science and art of breathing.

We explore the role of the diaphragm, posture, the power of the exhale, and the benefits of carbon dioxide and breath holds for stress management. The conversation highlights practical breath techniques, mind-body connection, and how conscious breathing can enhance physical and mental well-being for everyone.

We begin as Justin shares his background as a physical therapist and how he integrated breathwork, especially during COVID-19.

The Diaphragm: Foundation of Breath (00:02:55)

Discussion on the diaphragm’s role, its structure, and importance in breath and overall health.

Posture, Presence, and Breath (00:06:26)

Exploring the link between posture, presence, and breath, and how awareness of posture enhances well-being.

Functional Fidgeting & Everyday Movement (00:10:09)

The importance of movement variety, subtle posture shifts, and how breath naturally moves the body.

The Power of Exhale (00:12:09)

Challenges with exhale, especially in older adults, and its role in stress release and emotional health.

CO2: The Overlooked Superpower (00:16:54)

Benefits of amplifying CO2, including CO2 therapy suits and the physiological effects of increased CO2.

Breath Holds & Stress Adaptation (00:23:06)

How breath holds, especially while walking, can enhance presence, stress resilience, and cellular health.

Breathwork for Physical Health & Weight Loss (00:27:02)

Using breath control to mimic exercise benefits, improve circulation, and even support weight loss.

Education vs. Experience in Breathwork (00:33:42)

Balancing foundational education and experiential learning for effective breathwork practice.

Fast Breathing: Purposeful Stimulation (00:34:24)

The difference between unconscious and purposeful fast breathing, and its role in nervous system activation.

Breath and the Brain (00:38:10)

How conscious breath control affects different brain regions, enhances awareness, and supports mental performance.

Breath as the Root of Health (00:42:57)

Breath as foundational to health, its role in metabolic health, and the importance of addressing root causes.

Breathwork as a Spark for Change (00:45:30)

Breath as a tool for personal transformation, connecting conscious and unconscious processes.

Justin’s Future Vision (00:46:21)

Justin shares his goals for expanding breathwork locally and online, and his aspirations to work with athletes.

About Justin Ternes:

Dr. Justin Ternes is a Doctor of Physical Therapy, Breathwork Specialist, and founder of True Self Health & Human Performance. Based in the Ozark Mountains of Northwest Arkansas, he works with athletes, executives, and high-performers locally and globally, using breathwork, mindset training, and psychophysiology to reduce stress, sharpen focus, and build lasting resilience.

With over 7 years in physical therapy, Justin expanded his practice into a holistic approach centered on the transformational power of breath, helping clients unlock peak performance and deeper self-connection through intentional breathing. Known for his experiential teaching style, he leads both in-person and virtual workshops and breathwork sessions, blending traditional healing practices with modern science. Go HERE

Ed’s Some Cool Stuff!

Join Ed for his Foundations of Breath workshop | February 17th | 5:00 pm to 7:30 pm | Join HERE

* Breath AS Medicine Trainings: 25-Hour Designed for Health & Wellness Professionals OR 15-Hour Designed for Personal Trainers & Fitness Professionals

* Breath Coaching Sessions Tailored To Your Individual Health Goals

* The Breath Source Breathing App: Deepen your practice with myself and over 50+ Breath Masters.

* Aires Tech: Aires is a wellness technology designed to support how your body responds to the modern world we live in—especially the constant presence of wireless devices like phones, WiFi, and laptops.

* SapienCE: A membership that offers unlimited reflective learning opportunities that reward CME/CE credits. Once you have a SapienCE membership, you can use it for reflective learning for all your continuing education needs.

* Accelerated Health Products: Founded by renowned, NANP certified supplement expert Sara Banta, provides premium, high-quality supplements crafted in the USA at their FDA-approved facility, using only the finest ingredients. Enjoy 5% OFF with link

* World of Moosh: Make feeling FANTASTIC an everyday thing with the POWER OF MUSHROOMS

* Hydrofy: World’s 1st hydrogen infused electrolytes

Get full access to Ed Harrold Breath AS Medicine at edharrold.substack.com/subscribe