Patrick McKeown and James Nestor meet face-to-face for the first time to discuss the science of breathing, functional breathing methods, and how nasal breathing transforms sleep, health, and well-being.

After years of correspondence—Zoom calls, Instagram Lives, emails, voice notes—they finally sit down together. What was meant to be one episode ran long. They kept talking well into dinner.

In This Episode:

00:44 Introduction and meeting face-to-face after years of correspondence

04:21 How the book almost became something completely different

08:48 Why breathing science has been overlooked by medicine

13:45 The role of the nose in breathing (and why it matters)

18:54 Revisiting the book and updating the science

23:40 CO2: Why it's essential for health, not just a waste gas

28:33 The challenge of getting people to actually change their breathing

35:09 Daily breathing habits and personal routines

44:29 The power of breathing less and its benefits

49:23 Nasal breathing as the foundation for health

52:21 Debunking myths: nose vs. mouth breathing

55:10 Why doctors and dentists resist breathing instruction

1:00:19 Breathing and spinal health (the scoliosis case)

1:04:13 Oral hygiene, mouth breathing, and dental development

1:09:01 How breathing transforms overall health

1:12:18 Sleep breathing and sleep tape discussion

1:14:04 Experimenting with sleep tape (personal experience)

1:30:08 The science and safety of sleep tape

1:35:06 Patrick demonstrates MyoTape and mouth puffing

1:40:11 Breathing instruction in mainstream adoption

1:44:00 James Nestor's documentary series announcement (Spring 2027)

1:49:26 Work-life balance and burnout in the breathing field

1:52:39 Deep creative work vs. external visibility demands

1:55:52 Managing workload and personal limits

1:57:17 Future plans and the documentary structure

2:01:30 Documentary modules: Actionable breathing instruction

2:04:34 Three-part series structure (kids, sleep, mental health)

2:05:11 Documentary launch and free access model

2:07:13 Global health impact and systemic change

2:10:02 Spring 2027 launch date and industry response

2:13:32 Future of breathing science and industry trends

2:15:12 Long-term outlook and industry evolution

2:16:43 The role of education in breathing health

2:18:26 Systemic change and personal responsibility

2:20:03 Final closing remarks and gratitude

TOPICS COVERED:

Functional breathing methods • CO2 physiology • Nasal breathing vs. mouth breathing • Sleep apnea and sleep quality • Scoliosis and postural breathing • Dental health and oral development • Why doctors overlook breathing instruction • Documentary series launching spring 2027

What if the key to running further, calmer, and healthier wasn't in your legs — but in your nose?

In this episode, Patrick McKeown sits down with Dr. Bill Hang: orthodontist, airway pioneer, and marathon runner approaching his 80th birthday.

After hearing Patrick speak 15 years ago, Bill made two decisions that changed his life — taping his mouth at night and running with his lips sealed.

He's since run the Boston Marathon multiple times breathing entirely through his nose, including once with his mouth taped the whole way.

But this conversation goes far beyond running. Dr. Hang shares why he walked away from traditional extraction orthodontics, how forward jaw development can transform a child's airway, and what every parent should know before agreeing to have their child's teeth removed.

Consistently Good, Not Occasionally Perfect: Nutrition, Habits & Breathing with Scott Baptie In this episode, Patrick McKeown sits down with nutritionist, author, and recipe creator Scott Baptie to explore simple, realistic nutrition, sustainable weight loss, and how breathing became the “missing piece” in Scott’s own health routine. They cover: Why simplicity and accessibility matter more than perfection in nutrition The real role of protein for satiety, recovery, and weight loss Why you can’t spot-reduce belly fat (and what actually works) The truth about supplements, including creatine and protein powder How habits and small steps beat short-term extreme diets The impact of sleep, stress, alcohol, and social media on food choices Scott’s personal experience with nasal breathing, mouth taping, VO₂ max gains, and Patrick’s work Work–life balance, outsourcing, and building a lifestyle you can actually sustain Whether you’re an athlete, a busy parent, or just trying to feel and perform better, this conversation gives you practical, down‑to‑earth strategies you can start applying today. ⏱ Timestamps / Chapters 0:00 – Intro: Who is Scott Baptie? 0:36 – Scott’s journey: from blog to nutrition career & fitness modeling 3:06 – Simplicity and accessibility in nutrition: the food hierarchy 6:33 – Why protein matters: appetite, recovery & weight loss 9:02 – Creatine, whey, and which supplements are actually worth it 11:49 – Belly fat, spot reduction myth & realistic fat loss expectations 16:06 – Scales vs how you feel: better ways to track progress 16:33 – Water, hydration & simple practical guidelines 18:27 – Finding your passion and evolving a career in nutrition 22:15 – Work–life balance, productivity & “work less, make more” 25:10 – Alcohol, moderation & individual differences in habits 28:17 – How breathing changed Scott’s health and performance 32:50 – VO₂ max, nasal breathing, mouth taping & tracking sleep 34:35 – Was switching to nasal breathing hard at the start? 36:10 – Mouth tape, beards & practical tweaks for better sleep 36:44 – Habits: why “consistently good” beats “occasionally perfect” 39:57 – Making change easy: what to eat more of, less of & how to do it 41:21 – Meal prep, slow cookers & freezer strategies for busy lives 42:27 – Tiredness, cravings & how poor sleep derails nutrition 44:37 – Sleep as a pillar: hygiene, environment & tracking 45:35 – Social media, attention, and protecting your mental bandwidth 47:50 – Generational shifts: who’s going to the gym now? 50:38 – Scott’s books, where to find him & free gift

Discover how modern life is radically reshaping the way we breathe. In this in‑depth conversation, Patrick McKeown (Oxygen Advantage) and Tom Myers (Anatomy Trains) explore the hidden links between our environment, posture, jaws, emotions, and breathing patterns. You’ll learn: - Why we’ve “made a zoo and now live in it” – and how tech, sitting, and urban living drive anxiety and dysfunctional breathing - How our genes, lifestyle, and domestication have literally narrowed our faces, jaws, and airways - The crucial difference between nasal vs mouth breathing for sleep, concentration, child development, and long‑term health - What the diaphragm really does (beyond the usual “belly breathing” story) and how tensegrity explains rib cage mechanics - Why so many children mouth breathe, snore, and struggle with attention – and what can be done to help them early - Practical, anatomy‑based insights into opening the nose, improving airway function, and restoring more natural breathing patterns If you’re interested in breathing, sleep, posture, airway health, fascia, or human performance, this episode offers a rare blend of deep anatomy and practical breathing wisdom. Chapters: 0:00 Intro & Tom Myers’ background 3:30 “We made a zoo and now we live in it” – modern life & anxiety 6:40 Genes, laziness, and why our world lets us stop moving 8:10 Domestication, shrinking jaws & narrowing airways 10:00 Mouth breathing, sleep apnea & childhood development 15:00 Conscious vs unconscious breathing, sea mammals & humans 20:00 Tensegrity, rib cage mechanics & the diaphragm as a piston 31:00 Nasal vs mouth breathing, palate shape & deviated septum 40:00 Non‑surgical ways to help open the airway 45:00 Where breathing education needs to go next #OxygenAdvantage #PatrickMcKeown #TomMyers #AnatomyTrains #Breathing #Breathwork #NasalBreathing #MouthBreathing #SleepApnea #AirwayHealth #Posture #Anxiety #Fascia #Diaphragm #HumanPerformance #FunctionalBreathing #HolisticHealth #buteykobreathing #buteykomethod

What happens when an overactive mind, guilt, and addiction take over completely?

In this episode, Patrick McKeown speaks with John O’Hegarty about a life that moved from philosophy and curiosity… into addiction, bank robberies, prison — and eventually recovery through breath, movement, and meaning.

John shares, in a very real and unfiltered way, how addiction changed his thinking, how rationality disappeared, and how actions that once felt unthinkable became normal. He talks about the mindset behind it — not to justify it, but to help people understand what actually happens when someone is deep in that state.

They also explore what came after: how he rebuilt his life inside prison how meaning, structure, and movement became anchors and how breathing became a tool to create space from the mind

This is not just a story about addiction. It’s a conversation about the human mind, the need to escape it, and how we can learn to regulate it.

In this episode:

how addiction overrides rational thinking the “suspension of the voluntary mind”

prison, structure, and rebuilding from the inside

Viktor Frankl and the role of meaning

breathing and its effect on mental state

cold exposure and learning to tolerate discomfort

why so many people today struggle with overthinking

John now brings both lived experience and professional training to his work, supporting others through breathwork, movement, and recovery-focused practice.

📍 Connect with John O’Hegarty https://oxygenadvantage.com/pages/instructor/john_o_hegarty

Timestamps:

00:00 – Childhood & early curiosity

06:00 – Philosophy & Viktor Frankl

12:00 – The accident & start of addiction

16:00 – Bank robberies & mindset

21:00 – Prison & rebuilding

30:00 – Injury & discovering breathwork

36:00 – “The breath is the mind made visible”

43:00 – Cold exposure & presence

50:00 – Addiction & modern overstimulation

56:00 – Working with others today

Listener note: This episode includes discussion of addiction, trauma, criminal behaviour, incarceration, and mental health. Some parts are raw and personal. Please listen with care and take what feels helpful.

More from Oxygen Advantage®: Breathing programs, instructor training & resources www.oxygenadvantage.com

Discover how changing your breathing can transform your running performance, recovery, and overall enjoyment of the sport. In this conversation, Patrick McKeown (author of The Oxygen Advantage) interviews David “Jacko” Jackson, former professional rugby player, strength & conditioning coach, and author of “Breathe Smarter, Run Stronger” (out March 12, 2026). They explore: How Jacko accidentally knocked over a minute off his 5K time in four weeks just by changing his breathing—not his training volume Why most runners (from recreational to elite) are leaving performance on the table by ignoring breathing The difference between breathing rate vs. tidal volume and why deeper, slower, more efficient breaths can reduce perceived effort and breathlessness How nasal breathing improves oxygen delivery, running economy, and recovery—and when it makes sense to switch to mouth breathing at higher intensities The role of the diaphragm, rib cage mobility, and posture in breathing efficiency and running mechanics Why CO₂ tolerance, air hunger, and breathing muscle effort are key levers for controlling pace and effort How breath holds and “anaerobic” breath training can boost repeat sprint ability and lactate handling in team and endurance sports Practical ways Jacko integrates breathing into daily life, sleep, easy runs, hard sessions, and recovery Whether you’re a casual jogger or a competitive athlete, this episode shows how training your breath can help you run faster, feel better, and recover quicker—without just adding more miles. #oxygenadvantage, #breathwork, #runningperformance, #nasalbreathing, #endurancetraining, #runnersofinstagram, #marathontraining, #5ktraining, #vo2max, #diaphragmaticbreathing, #functionalbreathing, #sportsperformance, #recovery, #mentalhealth, #asthma, #rugby, #strengthandconditioning, #breathingexercises, #runningtips, #runstronger

Can strength training, breathwork, and self-awareness completely transform a life shaped by bullying, low confidence, and an eating disorder? In this powerful conversation, professional strongwoman and strength & performance coach Sandra Bradley shares how she became one of the world’s leading strongwomen and how tools like Oxygen Advantage® breathing, mindfulness, and process-focused training have shaped her body and mind.

We explore:

- How Sandra went from watching World’s Strongest Man on TV to becoming a top strongwoman athlete

- Her journey from eating disorder, bullying, and dissociation to self-acceptance and inner strength

- Why lifting odd objects and historical stones (including the famous Fullsterkur stone in Iceland – 154 kg) builds real-world resilience

- How Oxygen Advantage style breathing, cold exposure (ice baths), and mindfulness support nervous system regulation and recovery

- The difference between ego-based goals vs intrinsic goals in training and life

- How to use strength sports, breathwork, and presence as tools for self-confidence, emotional regulation, and personal growth

If you’re interested in Oxygen Advantage breathing, mental performance, strength training, ADHD, burnout recovery, or how to build unshakable confidence, this episode is for you.

Timestamps

0:00 – Intro: Who is Sandra Bradley?

1:00 – Getting into strongwoman and lifting odd objects

8:00 – Historical stone lifting & the Fullsterkur story (154 kg)

10:00 – Process over outcome: what “success” really feels like

15:00 – Burnout, World’s Strongest Woman, and shifting her mindset

18:40 – Daily routines: breathing, ice baths, walking, self-check-ins

22:00 – From bullying and eating disorder to inner strength

29:00 – Practical tools: journaling, nature, and body awareness

33:00 – ADHD, mental noise & using breathwork to self-regulate

37:00 – Social media, distraction, and taking back agency

42:00 – Choosing the right people & building a real support system

44:30 – Coaching: when strength goals become ego goals

49:00 – Lessons from trophies, titles, and what really matters

51:00 – Looking back: why she wouldn’t change the hard times

As we close out Season 6 of the Oxygen Advantage® Podcast, this special finale brings together five standout moments that capture the depth and diversity of conversations we’ve had this past few years.

Featuring:

• James Nestor on the lost art and power of nasal breathing

• Dr. Nathan Bryan on nitric oxide and whole-body health

• Ihor Verys on breath as a tool for world-class endurance

• Dr. George Dallam on the science of nasal vs. mouth breathing in sport

• Robin Rothenberg on where pranayama meets modern breath science

Whether you’re new to the podcast or a long-time listener, this episode is a powerful recap of the ideas shaping the future of breathwork.

🎧 Enjoying the podcast?

Tap like, subscribe, and turn on notifications to stay updated when Season 7 drops.

Patrick McKeown meets James Nestor, author of Breath The new science of a lost art

James Nestor is the author of a new book on breathing called:

Breath: The new science of a lost art : https://www.mrjamesnestor.com/breath

James Nestor is an author and journalist who has written for Outside Magazine, Men's Journal, The Atlantic, National Public Radio, The New York Times, Scientific American and more.

Nestor’s new book, Breath: The New Science of a Lost Art, will be released through Riverhead/Penguin Random House on May 26, 2020. It explores how the human species has lost the ability to breathe properly over the past several hundred thousand years and is now suffering from a laundry list of maladies — snoring, sleep apnea, asthma, autoimmune disease— because of it. Nestor travels the world to figure out what went wrong and how to fix it. The answers aren’t found in pulmonology labs, as we might expect, but in the muddy digs of ancient burial sites, secret Soviet facilities, New Jersey choir schools, and the smoggy streets of Sao Paulo. Drawing on thousands of years of medical texts and recent cutting-edge studies in pulmonology, psychology, biochemistry, and human physiology, Breath turns the conventional wisdom of what we thought we knew about our most basic biological function on its head.

Nestor has appeared on dozens of national radio and television shows ― including ABC’s Nightline, CBS Morning News, and dozens of NPR programs. More at mrjamesnestor.com.

Don't forget to Subscribe to the channel!

Revolutionize your fitness with the Oxygen Advantage

INCREASE ENERGY & FOCUS, IMPROVE RESILIENCE

REACH YOUR FULL POTENTIAL

Breathing technique to scientifically enhance performance

For more info visit https://oxygenadvantage.com

Follow us on Social Media

Facebook: https://www.facebook.com/theoxygenadv...

https://www.facebook.com/O2Advantage

Instagram: https://www.instagram.com/oxygenadvan...

Linkedin: https://www.linkedin.com/in/mckeownpa...

Twitter: https://twitter.com/OxygenAdvantage

In this special Oxygen Advantage® conversation, Patrick McKeown speaks with Rostislav Václavek, Master Instructor for Oxygen Advantage® and Buteyko Clinic International®, and the breathing coach of UFC fighter Jiří Procházka.

Together, they explore the science and practice of breath training — from recovery and focus to repeated sprint ability and endurance under fatigue.

Rostislav shares insights from his three-year collaboration with Jiří, explaining how breath-hold sprints, nasal breathing, and conscious control of carbon dioxide tolerance have helped build physical and mental resilience at the highest level of competition.

You’ll learn:

🫁 How Jiří Procházka integrated Oxygen Advantage® techniques into his fight preparation

⚡ The physiology behind breath-hold sprints and simulated altitude training

🧘 Why recovery, awareness, and calm breathing are just as vital as intensity

💪 The role of CO₂ tolerance in energy, focus, and composure

This is a powerful discussion for anyone interested in functional breathing, high-performance sport, recovery, and human potential.

📍 Learn more about Rostislav’s work: 5pz.cz

🌬️ Explore Oxygen Advantage® training: oxygenadvantage.com