In episode 375 of The Physical Performance Show, Coach Lino Holler and Exercise Physiologist Alex Butchies—founders of The Breath Room—join hosts Hugh Darnell and Brad Beer to unpack the science, the soul, and the surprising simplicity behind breathwork.

Known for blending physiological precision with deep nervous-system awareness, Lino and Alex explain how breath training can radically influence performance, recovery, emotional regulation, and everyday resilience. They share the models they've built for athletes, clinicians and everyday performers—equipping listeners to understand when to activate, when to regulate, when to release, and how to stay composed under pressure.

This episode explores breathwork as a foundational human movement—right alongside gait—and highlights how poor breathing mechanics echo into every body system. From apnea training to flow-state access, from nervous-system overload to psychological clarity, Hugh, Lino, and Alex guide listeners through practical tools and principles that can reshape life, training, and mental wellbeing.

On instagram checkout: Lino @coachhola AB @butschies TBR @thebreatheroomglobal Consulting @ab_physiology To get the TBR Master Your Breath: Personal Development course head to https://cleanhealth.edu.au/product/online-courses/master-your-breath/ To get the Level 1 TBR Certified Breathwork Coaching course head to https://cleanhealth.edu.au/product/online-courses/the-breathe-room-level-1/ To get 20% of either course use promo code 'AB20' at checkout Listen in as we delve into the following:

• Lino & Alex's backgrounds and the origin story of The Breath Room

• Why breathwork is both universal and wildly misunderstood

• The "science and soul" model: activate, regulate, release

• How breath patterns influence physiology, psychology, posture, and performance

• Understanding flow state and how breath helps athletes access it

• What inefficient breathing looks and sounds like—and why it matters

• Nasal breathing, LSD breathing, and the dangers of skipping the basics

• Apnea training, CO₂ tolerance & performance crossover

• Assessing breathing in athletes: practical tests and markers

• Nervous system burnout, emotional load & modern stress physiology

• Training resilience: why athletes must learn to perform under pressure

• How to help clients (and yourself) find the "middle zone"

• Why 5 minutes of daily breathwork is the minimum effective dose

• Two practical breathwork protocols listeners can start today

Quotes

"If you can master your breath, you can master your life." — Lino Holler

"Seek balance, not perfection. A well-balanced nervous system can go fast, slow, and always find its way back to centre." — Alex Butchies

"Most people breathe all day, but not efficiently. Awareness is the gateway."

"When your breath is compromised, your body will sacrifice everything else to get it back."

"Breathwork is the universal tool to shift your state—faster than anything else."

Timeline

00:00 – Introduction & sponsor: The Rehab Mechanics 01:15 – Hugh & Brad introduce the Breath Room founders 01:40 – The "science and soul" of breathwork 02:31 – Why breathwork is misunderstood and undervalued 03:26 – Alex's journey: connecting physiology, sport & nervous-system regulation 05:19 – Clinical insights from veterans, trauma, anxiety & PTSD 06:42 – Lino's story: sickness, burnout & finding regulation 09:41 – Breathwork, performance and the nervous system 11:03 – Breathwork for flow state: accessing presence under pressure 12:32 – Jiu-jitsu, endurance sports & composure under stress 14:39 – Everyday breathwork: LSD breathing, nasal breathing & awareness 17:02 – "Don't sit like a croissant or breathe like a French bulldog" 18:30 – Nasal breathing red flags & the mouth-taping debate 19:56 – Using breath to control transitions & race composure 21:15 – The Breath Room model: activate, regulate, release 23:40 – How the system works in training & everyday life 28:33 – Assessing breathing: tests, observations, retention walks 31:27 – CO₂ tolerance, awareness, and common pitfalls 36:31 – Life stress, emotional load & the body keeping score 38:48 – Mental performance: head noise, pressure, and elite sport 42:01 – Self-consciousness, overthinking & performance breakdown 47:12 – Training resilience: don't flee stress—learn to stay in it 48:35 – Robust versus fragile nervous systems 50:20 – Why endurance athletes must train breath 51:15 – Apnea training, head noise & physiological adaptation 53:06 – The psychology of pressure: young athletes & emotional load 56:13 – Balance, HRV & the "pendulum" model 58:05 – Minimum effective dose: 5 minutes/day 59:01 – The "brakes" metaphor: learning to shift state 01:00:29 – Two breathwork protocols listeners can apply today 01:06:11 – Final messages from Lino & Alex 01:09:12 – Listener challenge: 7-7-7 breathing & nasal-only warm-ups 01:11:02 – Breath Room Global: building a system for all people 01:17:17 – Guided 15-breath practice to close the episode 01:21:40 – Episode close & credits

THE TEAM:

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Your Hosts: 🏃 Brad Beer - Instagram & X @Bradbeer and YouTube on @PogophysioAu 💪 Huw Darnell - Exercise Physiologist & Performance Coach : YouTube: ⁨@huwdarnell⁩ & Instagram @huwdarnell

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