Welcome to the 7 Day Performance Breathing challenge
I created this course to introduce practical breathing concepts that can immediately improve how you train and recover.
The breathing space online is full of extremes. On one side there are exaggerated claims about what breathing can do. On the other side there are overly complex, research-heavy protocols that most people will never actually use.
Breathing is powerful, but it doesn’t need to be complicated. My goal with this course is to introduce functional breathing & simplify the most useful principles so you can understand them quickly and start applying them to your workouts and daily life.
How it works:
Each day introduces one key breathing concept. You’ll get a very brief explanation of the idea, followed by a short video (usually under five minutes) that shows you how to apply it.
The goal is to keep things simple and practical a small amount of theory and a small amount of practice so you can immediately begin improving your breathing during training and recovery.
Over the next seven days you’ll build a basic understanding of performance breathing and how to integrate it into your workouts and daily life.
Day 1
Your nose is more than an air hole!
The nose filters air, conditions it, regulates airflow, produces nitric oxide, and helps control the nervous system all before oxygen even reaches the lungs.
For most athletes, simply switching to nasal breathing during easier efforts can noticeably improve breathing efficiency within a few weeks.
Day 2
The Oxygen Paradox
Breathlessness during exercise is not caused by low oxygen
it is usually caused by rising carbon dioxide levels and your body’s tolerance to them.
Carbon dioxide is not just waste gas. It plays an important role in regulating breathing and oxygen delivery.
Day 3
Breathing Light
Most people breathe more air than their body actually needs. This is called overbreathing, and it can reduce breathing efficiency.
Breathing lighter means learning to take smaller, calmer breaths while still feeling comfortable.
The goal is not to take deeper breaths, but to take quieter and more efficient breaths.
Day 4
Breathing Mechanics
Efficient breathing depends not only on how much you breathe, but how your body moves while breathing.
The primary muscle of breathing is the diaphragm, and when it works well the rib cage expands and the abdomen moves naturally.
Day 5
Breathing During Training
The way you breathe during exercise can influence how efficiently your body handles effort, fatigue, and recovery between sets.
By keeping breathing controlled, you can stabilize effort and delay the point where breathing becomes chaotic.
Use breathing to regulate intensity and maintain control. (Conscious tension control)
Day 6
Breathing for Recovery and Nervous System Regulation
Breathing doesn’t only affect performance during exercise. It also plays an important role in recovery and nervous system balance.
After intense training or stressful days, breathing can help shift the body from a more activated state into a more relaxed one.
Slower breathing with longer exhales can help activate the parasympathetic nervous system, which supports recovery, relaxation, and restoration.
Day 7
Bringing It All Together
Over the past week you’ve been introduced to several foundational breathing concepts.
Nasal breathing, CO₂ tolerance, breathing lighter, breathing mechanics, and breathing during training are all important pillars of efficient breathing.
But the goal is not to try to master everything at once.
You don’t need to practice every exercise every day or become overly focused on perfecting breathing as a skill.
Instead, think of this week as an introduction to the foundations.
Notice which ideas or practices resonated with you the most. Choose one area that feels most relevant to your training or daily life and spend some time developing competency there.
As that skill becomes more natural, you can gradually explore and integrate the others.
Breathing is a skill that improves with awareness and practice, but it doesn’t need to become complicated or overwhelming.
The goal is simple: develop a few useful tools that help you breathe more efficiently during training, recovery, and everyday life.
If you’re interested in going deeper into breathing, performance, and recovery, I offer coaching and structured programs that help athletes integrate these principles into their training.
The practices in this course are just the beginning. With the right structure and feedback, breathing can become a powerful tool for improving endurance, recovery, and overall performance.