EPISODE DESCRIPTION:

How do ancient yogis, Russian special forces, and Navy SEALs all arrive at the same breathing principles? In Part 2 of The Breath Blueprint, Sheldon explores seven breathwork philosophies—from 5,000-year-old pranayama to modern tactical breathing—and reveals the common thread that makes them all work: the vagus nerve.

KEY TAKEAWAYS:

• Seven philosophies, one underlying mechanism: vagal tone
• Pranayama techniques: Nadi Shodana, Kapalabati, Ujjayi, Sama Vritti
• Horizontal breathing recruits the diaphragm; vertical breathing is dysfunctional
• The physiological sigh is the fastest way to down-regulate in real time
• Systema's 4 pillars: breath, movement, posture, relaxation
• Box breathing works because it hits the 5-6 breaths/min sweet spot
• Breath is Pattern #1 in the Prim8 Framework—master it first

CHAPTERS:

• 00:00 Introduction & Part 1 Recap
• 1:07 Pranayama: 5,000 Years of Breath Science
• 2:05 Four Essential Pranayama Techniques
• 7:19 Dr. Belisa Vranich: Horizontal Breathing & BIQ Score
• 10:18 Patrick McKeown: Oxygen Advantage & BOLT
• 15:47 James Nestor: The Perfect Breath (5.5-5.5)
• 18:18 Dan Brulé: Three Convergences & Dynamic Peace
• 23:38 Russian Systema: Four Pillars & Five Principles
• 33:15 Tactical Breathing: Box Breathing & Physiological Sigh
• 35:55 Therapeutic Breathwork: Holotropic & Rebirthing
• 38:00 MBT Integration & Prim8 Framework
• 44:48 Five Practical Takeaways
• 47:56 Recap & Call to Action

RECOMMENDED BOOKS:

1. Breathing for Warriors — Dr. Belisa Vranich
2. The Oxygen Advantage — Patrick McKeown
3. Breath: The New Science of a Lost Art — James Nestor
4. Just Breathe — Dan Brulé
5. Systema: The Russian Martial System — Giuseppe Filotto

EPISODE DESCRIPTION:
Why do 91% of competitive athletes breathe wrong? In Part 1 of The Breath Blueprint, Sheldon breaks down the science—how we lose diaphragmatic breathing by age 5, why your diaphragm is the "pneumatic hub" of your body, and the hidden role of CO2 tolerance in oxygen delivery.

KEY TAKEAWAYS:

• 91% of athletes display dysfunctional breathing patterns
• We lose functional breathing around age 5
• 10 lbs of breathing muscles move 3,000 gallons of air daily
• Vertical (chest) = dysfunctional; Horizontal (belly) = optimal
• Nasal breathing → 18% increase in oxygenation
• CO2 tolerance: breathing MORE can mean LESS oxygen
• BOLT test measures your CO2 tolerance
• The vagus nerve is WHY breathwork works

CHAPTERS:

• 00:00 Introduction to Breath Work
• 00:56 The 91% Statistic
• 03:48 Age 5 Shift
• 07:45 Breathing & Performance
• 11:30 Vertical vs. Horizontal Breathing
• 15:49 Mechanics of Breathing
• 16:46 The Diaphragm as Pneumatic Hub
• 19:01 Nasal Breathing Advantage
• 22:30 Nitric Oxide Benefits
• 25:45 CO2 Connection & Bohr Effect
• 27:30 The BOLT Test
• 29:09 Vagus Nerve Connection
• 33:18 Recap & Call to Action

RECOMMENDED BOOKS:

1. Breathing for Warriors

2. The Oxygen Advantage

3. Breath: The New Science of a Lost Art

4. Anatomy Trains

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Join the MBT Community
Ready to go deeper? Join the free MBT Movement community on Skool for full video episodes, direct Q&A, and research citations: skool.com/movementbasedtherapy

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MBT Movement

Honor Your Body. Restore the Flow.

Guest: Missy Mims Kirkman, CRNA — Nurse Anesthesiologist & Integrative Health Coach
Host: Sheldon — Holistic Movement Coach, Athletic Trainer & Strength Conditioning Specialist

What if thriving through perimenopause isn't choosing between hormones OR movement OR natural therapies—but combining all three? Missy shares her 30+ years in traditional medicine and how her own awakening led to integrating science-based hormone optimization with holistic practices.

KEY TAKEAWAYS:

• HRT within 10 years of menopause onset shows best outcomes
• The Women's Health Initiative used synthetic hormones—not today's bioidentical options
• HRT + resistance training = 8.3% greater strength gains, 17.2% power improvement
• Protein needs increase: aim for 1.0-1.5g per kg body weight
• Sleep is foundational—put electronics down 2-3 hours before bed
• Mindset matters: "It's 10% what happens to you and 90% your attitude"
  
  CHAPTERS:
  00:00 Introduction to Holistic Healing in Perimenopause
  02:56 Missy's Personal Awakening
  05:56 Lifestyle's Role in Longevity
  08:56 Understanding HRT
  11:45 Sleep & Natural Remedies
  14:46 Modern vs Alternative Medicine
  17:39 Women's Health Initiative Impact
  20:27 Empowering Women Through Knowledge
  26:08 Taking Control of Your Health
  33:12 Mindset and Progress
  37:31 Optimizing Sleep
  45:12 Hormones, Movement & Body Connection
  53:03 Hormones in Recovery
  55:11 HRT Success Stories
  59:52 Finding the Right Provider
  01:04:16 Movement Strategies for Hormonal Health
  
  RECOMMENDED BOOKS:

1. "Unbreakable" by Dr. Vonda Wright, MD -https://www.amazon.com/dp/B0DZKYC5VH/
2. "The New Menopause" by Dr. Mary Claire Haver, MD - https://www.amazon.com/dp/B0CKBZ4K1Z/
3. "Estrogen Matters" by Avrum Bluming & Carol Tavris - https://www.amazon.com/dp/B0DHDDR89C/
   
   RESOURCES:

• Prescription discounts: www.goodrx.com
• HRT providers: Search "BHRT" or "hormone optimization"
• Prescribers: MD, NP, or PA with prescriptive authority
  
  CONNECT WITH MISSY:
  Website: www.supernaturalfreedomhealth.com
  Location: North Carolina (coaching available nationwide)
  Free 30-minute consultations available
  
  Join the MBT Community
• Ready to go deeper? Join the free MBT Movement community on Skool where we explore these topics further, you can ask questions directly, watch full video episodes, and access research citations from each episode: skool.com/movementbasedtherapy

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MBT Movement

Honor Your Body. Restore the Flow.