In Part 1, we built the principles-first operating system. In Part 2, we apply it—so breathwork stops being a “nice idea” and becomes a repeatable tool you can use on demand.

You’ll learn how to choose the right protocol for the right moment, based on what your nervous system needs:

• Downshift (stress → calm): longer exhales, nasal-first, CO₂ tolerance work

• Upshift (fog → focus / energy): controlled intensity, breath as a stimulant

• Performance (warm-up → output): bracing + rhythm + recovery between efforts

• Recovery (post-training / sleep): parasympathetic bias and “close the loop” breathing

We also give you a simple decision tree, a few go-to protocols, and a way to track progress (so you’re not guessing).
If you’ve been collecting techniques, this is the episode that turns them into a system you can run.

You’re not tired because you need more caffeine.
You might be tired because you’re breathing like someone under threat… all day.

This episode is the “rules of the game” for breathwork: the principles that determine whether breathing improves performance—or just becomes another trendy ritual.

We break down:

• The #1 misunderstanding about oxygen and breathing

• CO₂ tolerance and why it changes everything

• Nasal breathing as a foundation (and when mouth breathing is appropriate)

• Breath as a gear shift for stress, training, recovery, and sleep

• The baseline test we use to decide what to do next

Part 2 will turn these principles into protocols.

Sauna and cold plunges are more than a wellness trend—they’re programmable, pharmaceutical-grade stressors that can radically impact your heart, brain, metabolism, and mood when you use them correctly.

In this episode, we break down the science-backed protocols for sauna, infrared, hot baths, and cold water immersion, including the exact temperatures, durations, and weekly doses linked to improved longevity, cardiovascular health, reduced Alzheimer’s risk, better recovery, fat loss support, and mental resilience.