EPISODE DESCRIPTION:
Why do 91% of competitive athletes breathe wrong? In Part 1 of The Breath Blueprint, Sheldon breaks down the science—how we lose diaphragmatic breathing by age 5, why your diaphragm is the "pneumatic hub" of your body, and the hidden role of CO2 tolerance in oxygen delivery.

KEY TAKEAWAYS:

• 91% of athletes display dysfunctional breathing patterns
• We lose functional breathing around age 5
• 10 lbs of breathing muscles move 3,000 gallons of air daily
• Vertical (chest) = dysfunctional; Horizontal (belly) = optimal
• Nasal breathing → 18% increase in oxygenation
• CO2 tolerance: breathing MORE can mean LESS oxygen
• BOLT test measures your CO2 tolerance
• The vagus nerve is WHY breathwork works

CHAPTERS:

• 00:00 Introduction to Breath Work
• 00:56 The 91% Statistic
• 03:48 Age 5 Shift
• 07:45 Breathing & Performance
• 11:30 Vertical vs. Horizontal Breathing
• 15:49 Mechanics of Breathing
• 16:46 The Diaphragm as Pneumatic Hub
• 19:01 Nasal Breathing Advantage
• 22:30 Nitric Oxide Benefits
• 25:45 CO2 Connection & Bohr Effect
• 27:30 The BOLT Test
• 29:09 Vagus Nerve Connection
• 33:18 Recap & Call to Action

RECOMMENDED BOOKS:

1. Breathing for Warriors

2. The Oxygen Advantage

3. Breath: The New Science of a Lost Art

4. Anatomy Trains

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