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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Join the MBT Community
Ready to go deeper? Join the free MBT Movement community on Skool for full video episodes, direct Q&A, and research citations: skool.com/movementbasedtherapy

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MBT Movement

Honor Your Body. Restore the Flow.

In this episode, we dive into what true trunk stability really means — and why it’s so much more than just training your “core” or chasing six-pack abs. We unpack the deeper system of muscles and fascia that support your body, protect your spine, and help you move efficiently in everything from sports to daily life.

You’ll learn the importance of internal pressurization, the role of key stabilizing muscles, and how to build resilience and longevity through practical movement strategies. Plus, I share my favorite foundational positions and drills to help you start improving your trunk stability right away.

Whether you’re an athlete, a practitioner, or just want to move better and feel better, this episode will give you tools and insights you can apply immediately.

👉 If you enjoyed this episode, please subscribe, leave a review, and join my community on Skool at school.com/movementbasetherapy.

Guest: Missy Mims Kirkman, CRNA — Nurse Anesthesiologist & Integrative Health Coach
Host: Sheldon — Holistic Movement Coach, Athletic Trainer & Strength Conditioning Specialist

What if thriving through perimenopause isn't choosing between hormones OR movement OR natural therapies—but combining all three? Missy shares her 30+ years in traditional medicine and how her own awakening led to integrating science-based hormone optimization with holistic practices.

KEY TAKEAWAYS:

• HRT within 10 years of menopause onset shows best outcomes
• The Women's Health Initiative used synthetic hormones—not today's bioidentical options
• HRT + resistance training = 8.3% greater strength gains, 17.2% power improvement
• Protein needs increase: aim for 1.0-1.5g per kg body weight
• Sleep is foundational—put electronics down 2-3 hours before bed
• Mindset matters: "It's 10% what happens to you and 90% your attitude"
  
  CHAPTERS:
  00:00 Introduction to Holistic Healing in Perimenopause
  02:56 Missy's Personal Awakening
  05:56 Lifestyle's Role in Longevity
  08:56 Understanding HRT
  11:45 Sleep & Natural Remedies
  14:46 Modern vs Alternative Medicine
  17:39 Women's Health Initiative Impact
  20:27 Empowering Women Through Knowledge
  26:08 Taking Control of Your Health
  33:12 Mindset and Progress
  37:31 Optimizing Sleep
  45:12 Hormones, Movement & Body Connection
  53:03 Hormones in Recovery
  55:11 HRT Success Stories
  59:52 Finding the Right Provider
  01:04:16 Movement Strategies for Hormonal Health
  
  RECOMMENDED BOOKS:

1. "Unbreakable" by Dr. Vonda Wright, MD -https://www.amazon.com/dp/B0DZKYC5VH/
2. "The New Menopause" by Dr. Mary Claire Haver, MD - https://www.amazon.com/dp/B0CKBZ4K1Z/
3. "Estrogen Matters" by Avrum Bluming & Carol Tavris - https://www.amazon.com/dp/B0DHDDR89C/
   
   RESOURCES:

• Prescription discounts: www.goodrx.com
• HRT providers: Search "BHRT" or "hormone optimization"
• Prescribers: MD, NP, or PA with prescriptive authority
  
  CONNECT WITH MISSY:
  Website: www.supernaturalfreedomhealth.com
  Location: North Carolina (coaching available nationwide)
  Free 30-minute consultations available
  
  Join the MBT Community
• Ready to go deeper? Join the free MBT Movement community on Skool where we explore these topics further, you can ask questions directly, watch full video episodes, and access research citations from each episode: skool.com/movementbasedtherapy

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MBT Movement

Honor Your Body. Restore the Flow.

Have you ever told yourself, “I have to go to the gym” — and somehow felt worse whether you went or not? Or tried to “burn off” last night’s dinner? Research on 650 frequent exercisers shows that guilt-driven motivation doesn’t just fail… it actively works against you.

In this episode, Sheldon discusses the importance of viewing fitness as self-care rather than a form of punishment. He explores the detrimental effects of guilt-based motivation and emphasizes the need for self-compassion and intrinsic motivation to foster long-term adherence to exercise. The conversation highlights the role of community, enjoyment, and exercise identity in creating a sustainable fitness routine. Sheldon encourages listeners to shift their mindset from 'have to' to 'get to' and to recognize movement as a form of medicine that promotes overall well-being.

In This Episode

• The problem with punitive fitness culture and “no pain, no gain” messaging
• Why guilt and shame reduce motivation and increase stress
• Self-Determination Theory and why intrinsic motivation predicts adherence
• How self-compassion improves barrier confidence, resilience, and recovery
• Why identity (not willpower) predicts long-term movement habits
• Practical reframes: “I get to,” building vs. burning, enjoyment first
• Action steps you can implement today to rebuild your relationship with movement

Key Takeaways

• Fitness should be viewed as self-care, not punishment.
• Guilt-based motivation leads to poor mental health and inconsistency.
• Self-compassion is crucial for overcoming setbacks.
• Intrinsic motivation is key to long-term exercise adherence.
• Community support enhances fitness experiences.
• Enjoyment in exercise predicts adherence and consistency.
• Building an exercise identity fosters a healthier mindset.
• Small wins help build a sustainable fitness routine.
• Reframing 'have to' into 'get to' changes the fitness experience.
• Movement is medicine when approached positively.

Chapters

00:00
Redefining Fitness: From Punishment to Self-Care

02:51
The Impact of Guilt and Pressure on Exercise

05:46
The Power of Self-Compassion and Positivity

08:42
Mindset Matters: Overcoming the Punishment Cycle

11:19
The Illusion of Fitness Culture: Breaking Free from Guilt

14:17
Intrinsic Motivation: The Key to Long-Term Success

16:54
Finding Your Why: The Importance of Purpose in Fitness

20:01
Community and Connection: The Heart of Fitness

22:32
Enjoyment as a Predictor of Adherence

27:17
The Importance of Enjoyment in Exercise

32:26
Understanding Self-Compassion

37:23
Building an Unbreakable Mindset

39:08
The Role of Exercise Identity

45:10
Reframing Your Perspective on Movement

Cited Research & References

• Manchester Metropolitan University (2024). Why you shouldn’t let guilt motivate you to exercise. Study of 650 exercisers examining guilt, self-pressure, anxiety, and adherence patterns.
• Zhang et al. (2025). Self-compassion improves barrier self-efficacy and subsequently physical activity. British Journal of Health Psychology.
• Teixeira et al. (2012). Exercise, physical activity, and self-determination theory: A systematic review. International Journal of Behavioral Nutrition and Physical Activity.
• Ryan et al. (1997). Intrinsic motivation and exercise adherence. International Journal of Sport Psychology.
• Rhodes et al. (2016). Is physical activity a part of who I am? A review and meta-analysis of identity,