An Olympic team screened—and the results shocked everyone. Dr. John Dickinson found ~21% with asthma-like issues, ~20% on inhalers without evidence of asthma, and a huge blind spot: breathing pattern disorders. If you’ve ever blown up late in a race, struggled on hills, or “ran out of breath” while your legs felt fine, this episode will change how you train.

🎯 Big takeaways

• Asthma vs. breathing pattern disorder — how to tell the difference

• The efficient breath: lower ribcage starts, smooth in… smoother out

• Why a fast exhale spikes sympathetic drive (and how to calm it)

• Nose vs. mouth: when to switch (and why forcing nasal breathing can backfire)

• Gym myths: why breath-holding teaches your body to brace in the wrong place

• Recovery positions that actually help (and the one that doesn’t)