194. Breathing Physiology For Runners: Performance, CO₂ Tolerance & Inspiratory Muscle Training with James Fletcher

Breathing can be a powerful edge in your training yet but it’s often overlooked. In this episode, we’re joined by breathing specialist James Fletcher, who shares his journey from high-stress environments to working with athletes on how to breathe better for performance, recovery, and mental clarity.

We explore the physiological and psychological side of breathlessness, the science behind CO₂ tolerance and inspiratory muscle strength, and how breathwork can be a game-changer for runners. James also leads a guided relaxation session to help you experience the calming effect of proper breath control firsthand.

We cover:

• James's background and introduction to breath training

• Breathlessness in runners: why it’s not just about fitness

• CO₂ sensitivity and performance anxiety

• Breath hold training and its connection to red blood cell production

• Inspiratory muscle training and how to get started

• Breathing techniques for recovery and in-run focus

• A live breathwork exercise to calm the nervous system

Whether you're looking to perform better, manage anxiety, or recover faster—this episode has plenty of practical takeaways.

Find more of James's work on Instagram @allaboutbreathing or at his website

TIMESTAMPS:

00:00 Introduction02:45 James Fletcher’s background and breath journey06:12 The psychological vs. physiological side of breathlessness10:05 What is CO₂ tolerance and why does it matter?13:28 Training inspiratory muscles—what it means and how it helps17:43 Using breath hold work like altitude training21:11 Tracking progress in breath training25:08 Simple breath practices to start today30:40 Guided relaxation breathwork session35:12 Using breath to shift nervous system states38:06 Final thoughts and how to learn more from James

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