Oxygen Advantage

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 growthIf 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.Timestamps0:00 – Intro: Who is Sandra Bradley?1:00 – Getting into strongwoman and lifting odd objects8:00 – Historical stone lifting & the Fullsterkur story (154 kg)10:00 – Process over outcome: what “success” really feels like15:00 – Burnout, World’s Strongest Woman, and shifting her mindset18:40 – Daily routines: breathing, ice baths, walking, self-check-ins22:00 – From bullying and eating disorder to inner strength29:00 – Practical tools: journaling, nature, and body awareness33:00 – ADHD, mental noise & using breathwork to self-regulate37:00 – Social media, distraction, and taking back agency42:00 – Choosing the right people & building a real support system44:30 – Coaching: when strength goals become ego goals49:00 – Lessons from trophies, titles, and what really matters51:00 – Looking back: why she wouldn’t change the hard times

This finale features James Nestor, a breathing science author; Dr. Nathan Bryan, a nitric oxide expert; Ihor Verys, an ultra-endurance athlete; Dr. George Dallam, a sports exercise researcher; and Robin Rothenberg, a yoga therapist. Nestor reveals the health impacts of nasal breathing versus modern habits. Bryan discusses the vital role of nitric oxide in cardiovascular health. Verys shares mental strategies for ultra races, while Dallam highlights diaphragmatic adaptations and Rothenberg integrates breathwork with yoga for chronic pain.

James Nestor, a journalist and author of 'Breath: The New Science of a Lost Art,' shares insights from his deep dive into the world of breathing. He reveals how modern life has led to a decline in proper breathing techniques, impacting our health in surprising ways. Nestor discusses the consequences of mouth breathing on facial development and overall wellness. He highlights the benefits of various breathing methods, including how controlled stress can enhance our respiratory systems. Ultimately, he argues for breathing's place as a foundational element of health.

Rostislav Václavek, a Master Instructor and breathing coach for UFC fighter Jiří Procházka, shares his expert insights on functional breathing. He emphasizes the vital role of breath-hold sprints and CO₂ tolerance in enhancing performance and focus. Rostislav discusses how these techniques helped Jiří mentally and physically prepare for fights. He reveals the importance of consistent practice over instant results and advocates for integrated breathing techniques in daily life. This conversation is a treasure trove for those interested in optimizing breath for athletic performance.

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 sportHis approach to altitude training, recovery, and sleepThe growing importance of breathwork in elite sportsWhat’s next in his career—including marathons in Australia, Berlin, New York, and the World Championships in IndiaWhether you're an athlete, coach, or simply seeking inspiration, Marcel’s story is a masterclass in resilience, innovation, and performance.🔔 Don’t forget to like, subscribe, and hit the bell for more expert interviews and performance tips.#MarcelHug #Paralympics #WheelchairRacing #PatrickMcKeown #OxygenAdvantage #Breathwork #AthleteMindset #NasalBreathing #HighPerformance #Inspiration

In this powerful conversation, GAA hurling legend TJ Reid shares transformative insights on passion, personal development, and peak performance. Discover how elite athletes approach challenges, build resilience, and maintain mental and physical health. TJ discusses strategies for overcoming workplace stress, developing a winning mindset, and prioritizing self-care. Whether you're an aspiring athlete, entrepreneur, or professional seeking personal growth, this interview offers invaluable wisdom on achieving success while maintaining balance.Key Topics:- Developing passion and determination- Overcoming workplace stress- Building high-performance mindsets- Importance of physical and mental health- Team building and personal leadership

In this engaging discussion, renowned yoga instructor Hannah Barrett shares her extraordinary transition from corporate actuary to yoga teacher. She reveals practical ways to manage stress through breathwork and mindfulness. Hannah emphasizes the importance of teaching these techniques to younger generations while discussing the challenge of balancing passions and responsibilities. Listeners will be inspired by personal stories of transformation and learn accessible yoga practices that foster emotional balance and growth.