#15 - How to Breathe Better for Running, Sleep & Performance | David “Jacko” Jackson

Breathing is automatic—but that doesn’t mean it’s optimal.In Episode 15 of The Move Better Podcast, Mark Broadbent speaks to former professional rugby player, breathing coach and author David “Jacko” Jackson about how the way we breathe can affect our running, exercise performance, recovery, stress levels, movement and sleep.Jacko explains why breathing is one of the most overlooked areas of health and physical performance, despite being something we do all day, every day.In this episode, we discuss:• The most common breathing mistakes• How poor breathing can contribute to tension, restricted movement and lower-back discomfort• The three foundations of efficient breathing: breathing rate, ribcage movement and diaphragm function• Nasal breathing versus mouth breathing during exercise• How nasal breathing can be used during easy runs and Zone 2 training• When runners should switch from nasal to mouth breathing• CO₂ tolerance and why carbon dioxide isn’t simply a waste gas• What the BOLT score measures—and why it shouldn’t feel like a maximal breath hold• How breathing can improve recovery between sets and intervals• Why forcing rigid breathing ratios may not work for everyone• The limitations of box breathing• Breathing habits, snoring and sleep quality• A simple tongue and nasal-breathing technique you can practise today• Why humming before bed may help you relaxJacko is the author of Breathe Smarter, Run Stronger: Breathwork to Transform Your Running, a practical guide to improving breathing efficiency, running performance and recovery.Whether you’re a runner, athlete or simply want to feel calmer, move better and sleep more deeply, this episode will help you understand how to start training your breathing.FIND JACKOWebsite: https://thebreathrunningcoach.comInstagram: https://www.instagram.com/thebreathrunningcoachBook: https://amzn.to/4hbcbrTMOVE BETTERStart the FREE 7-Day Move Better Challenge:https://www.MoveBetter.ClubInstagram:https://www.instagram.com/movebetter.club