In this short, on-the-go episode, Patrick McKeown shares key insights on breathing as he reflects on a recent visit to physiotherapist Kelly Starrett in San Francisco.

Patrick explores how breathing affects athletes, children, and women, with a special focus on sleep and the stress response. He explains why exercise-induced bronchoconstriction is often driven by over-breathing, why nose breathing in childhood is essential for healthy facial and dental development, and how female breathing patterns shift across the menstrual cycle.

You’ll learn what the BOLT score (Body Oxygen Level Test) reveals about your breathing, why building CO₂ tolerance matters, and how simple practices—like nose breathing during light to moderate exercise and breathing light, slow, and deep (LSD)—can transform your health, sleep, and resilience to stress.

Recorded against the backdrop of the Golden Gate Bridge, this mini episode invites you to step out of your head, into your body, and back into the present moment—one gentle breath at a time.

• Patrick’s visit to Kelly Starrett in San Francisco and their shared focus on breathing and movement
• Exercise-induced bronchoconstriction:
• How over-breathing and hyperventilation during exercise narrow the airways
• Why “breathing harder” can make symptoms worse
• Children’s breathing, growth, and dental health:
• Importance of nasal breathing for craniofacial development
• How mouth breathing, low tongue posture, and dry mouth affect jaw growth and crowded teeth
• Links between oral breathing, the mouth–gut microbiome, and overall health
• Women’s breathing and the menstrual cycle:
• How progesterone post-ovulation and in the mid‑luteal phase stimulates breathing
• Potential drop in CO₂ levels (up to ~25%) and links to pain, fatigue, anxiety, and panic
• Using the BOLT score to track breathing across the cycle
• Building CO₂ tolerance:
• Nose breathing during light to moderate exercise
• “Breathing less air” exercises: gentle air hunger for 3–5 minutes
• Reducing sensitivity to CO₂ and improving biochemical breathing
• Diaphragmatic vs upper chest breathing:
• How mouth breathing reduces diaphragm recruitment
• Role of nasal breathing, tongue on the roof of the mouth, and a BOLT score above 20–25 seconds
• Sleep, upper airway resistance, and waking at night:
• Overview of Upper Airway Resistance Syndrome (UARS) and low arousal threshold
• How fast, upper‑chest, mouth breathing signals stress to the brain and disrupts sleep
• Optimal (LSD) breathing vs stress breathing:
• Stress pattern: fast, hard, upper chest, mouth breathing, quick exhale, irregular rhythm
• Optimal pattern: Light, Slow, Deep through the nose with soft inhale and relaxed, gentle exhale
• Patrick’s personal journey:
• Decongesting the nose, using breathing exercises for wheezing and sleep
• Mouth taping since the late 1990s and later development of MyoTape
• Safety note: why people with obstructive sleep apnea should not tape across the mouth
• Closing reflections at the Golden Gate Bridge:
• Using the breath to come into present-moment awareness
• Experiencing beauty and awe through the body, not just analytical thought
• Call to action:
• Start by breathing through your nose, at rest and during gentle exercise
• Practice breathing light, slow, and deep to support sleep, calm, and overall health

Are you sick and tired of being sick and tired—even when your sleep study says you’re “fine”? This episode will completely change how you think about breathing, sleep, and fatigue. Patrick McKeown sits down with Ronda Holman, dental assistant of 27 years, airway health advocate, and self-described “recovering mouth breather” and “former floppy tongue owner.” Ronda shares how she reached age 37 without ever being told she was a dysfunctional breather—and how changing her breathing transformed her sleep, energy, and life. You’ll learn: Why mouth breathing at night leads to snoring, fragmented sleep, “desert mouth,” and constant exhaustion How nasal breathing and proper tongue posture help keep your airway open while you sleep The difference between sleep apnea and Upper Airway Resistance Syndrome (UARS)—and why many especially women are told “nothing is wrong” when it clearly is How breathing patterns during the day shape your breathing and airway stability at night The role of CPAP, mandibular advancement devices, and why breathing training still matters even if you use them Why so many people wake at 3 a.m., and what might really be going on with your nervous system, blood sugar, and airway Simple, accessible starting points: Buteyko breathing, orofacial myofunctional therapy, nasal hygiene, and small behavior changes that move the needle fast Ronda also discusses: The dentist as a “gatekeeper of the airway” How clenching, grinding, and repeated dental work can be red flags for sleep-disordered breathing Why lip supports like MyoTape aren’t a fad, but a practical tool in a wider strategy to restore healthy breathing and sleep Her work with Airway Coach and an upcoming interactive workbook to help people navigate diagnoses, therapy, and at-home protocols If you’ve been told your sleep is “normal,” but you wake unrefreshed, snore, grind your teeth, or rely on caffeine and sugar to get through the day, this conversation is for you. 📌 Chapters 0:00 Intro – Meet Ronda Holman 0:45 From dentistry to “recovering mouth breather” 2:30 How mouth breathing wrecks sleep and relationships 5:06 AHI changes and what breathing training can really do 10:55 Appliances, CPAP & the missing piece: function 15:18 Nasal breathing, deviated septum & air hunger myths 20:25 Women, hormones & being “too good at surviving” 24:58 UARS vs sleep apnea (and why tests miss women) 31:42 The 3 a.m. wake-up – blood sugar, airway & REM 37:32 Dentists as airway gatekeepers & grinding at night 47:54 Weight, diabetes, blood pressure & sleep-disordered breathing 51:13 Is mouth taping a fad? Ronda’s 8-year experience 54:20 Airway Coach & Ronda’s new workbook

In this short episode, Patrick McKeown explains how nasal breathing, nitric oxide, and breathing less air can dramatically improve asthma control. You’ll learn simple tools like the nose unblocking exercise, small breath holds, and the control pause—plus why mouth breathing can worsen inflammation, sleep, and dental health. Patrick also shares clinical evidence showing reduced coughing, wheezing, and medication use with the Buteyko method.