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 If you’ve ever felt gassed in a game and assumed it means you’re “unfit”, this one’s for you.

In this episode of 4TG (For The Girls), Kylie chats with Liz Ho – Performance Breathwork Expert about how to breathe properly for your sport, and why breathing is a trainable performance skill. 

Whether you play AFL, netball, soccer, or you’re building fitness with running, your breath can help you recover faster, stay calm under pressure, and unlock more consistent performance.

Liz breaks down the biggest breathing myths, the posture cues that actually help, and simple breathwork techniques you can use in real time – even with only 5 to 10 minutes before you run out.

In this episode, we cover:

• Why “getting gassed” is not always a fitness issue
• Hands on knees vs standing tall – what helps recovery?
• Nasal vs mouth breathing at max intensity
• Diaphragm breathing and the “3D” rib expansion cue
• Breathwork for pre-game anxiety (extended exhale + physiological sigh)
• Endurance breathing rhythms and CO2 tolerance basics

Chapters:

[00:00:00:01 ] Why breathing is a skill (not just “fitness”)

[00:03:54:20] Myth busting for athletes – getting gassed, hands on knees, nasal vs mouth breathing

[00:07:46:12] Liz’s story + the performance benefits (recovery, speed, sleep, regulation)

[00:21:21:07] The foundations – posture, nose breathing, diaphragm “3D” breath + quick drills (extended exhale, physiological sigh)

[00:36:51:09] Sport-specific breathing – endurance (CO2 tolerance, rhythm), high intensity resets, pre-game rituals + wrap up and where to find Liz

📱 Follow Liz on Insta @_liz_ho 

Keywords:

breathwork for athletes, breathing techniques for sport, performance breathwork, diaphragmatic breathing, nasal breathing, mouth breathing, recovery between efforts, game day anxiety, nervous system regulation, endurance breathing, CO2 tolerance, AFL training

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