In episode 375 of The Physical Performance Show, Coach Lino Holler and Exercise Physiologist Alex Butchies—founders of The Breath Room—join hosts Hugh Darnell and Brad Beer to unpack the science, the soul, and the surprising simplicity behind breathwork.

Known for blending physiological precision with deep nervous-system awareness, Lino and Alex explain how breath training can radically influence performance, recovery, emotional regulation, and everyday resilience. They share the models they've built for athletes, clinicians and everyday performers—equipping listeners to understand when to activate, when to regulate, when to release, and how to stay composed under pressure.

This episode explores breathwork as a foundational human movement—right alongside gait—and highlights how poor breathing mechanics echo into every body system. From apnea training to flow-state access, from nervous-system overload to psychological clarity, Hugh, Lino, and Alex guide listeners through practical tools and principles that can reshape life, training, and mental wellbeing.

Listen in as we delve into the following:

• Lino & Alex's backgrounds and the origin story of The Breath Room

• Why breathwork is both universal and wildly misunderstood

• The "science and soul" model: activate, regulate, release

• How breath patterns influence physiology, psychology, posture, and performance

• Understanding flow state and how breath helps athletes access it

• What inefficient breathing looks and sounds like—and why it matters

• Nasal breathing, LSD breathing, and the dangers of skipping the basics

• Apnea training, CO₂ tolerance & performance crossover

• Assessing breathing in athletes: practical tests and markers

• Nervous system burnout, emotional load & modern stress physiology

• Training resilience: why athletes must learn to perform under pressure

• How to help clients (and yourself) find the "middle zone"

• Why 5 minutes of daily breathwork is the minimum effective dose

• Two practical breathwork protocols listeners can start today

Quotes

"If you can master your breath, you can master your life." — Lino Holler

"Seek balance, not perfection. A well-balanced nervous system can go fast, slow, and always find its way back to centre." — Alex Butchies

"Most people breathe all day, but not efficiently. Awareness is the gateway."

"When your breath is compromised, your body will sacrifice everything else to get it back."

"Breathwork is the universal tool to shift your state—faster than anything else."

Timeline

00:00 – Introduction & sponsor: The Rehab Mechanics
01:15 – Hugh & Brad introduce the Breath Room founders
01:40 – The "science and soul" of breathwork
02:31 – Why breathwork is misunderstood and undervalued
03:26 – Alex's journey: connecting physiology, sport & nervous-system regulation
05:19 – Clinical insights from veterans, trauma, anxiety & PTSD
06:42 – Lino's story: sickness, burnout & finding regulation
09:41 – Breathwork, performance and the nervous system
11:03 – Breathwork for flow state: accessing presence under pressure
12:32 – Jiu-jitsu, endurance sports & composure under stress
14:39 – Everyday breathwork: LSD breathing, nasal breathing & awareness
17:02 – "Don't sit like a croissant or breathe like a French bulldog"
18:30 – Nasal breathing red flags & the mouth-taping debate
19:56 – Using breath to control transitions & race composure
21:15 – The Breath Room model: activate, regulate, release
23:40 – How the system works in training & everyday life
28:33 – Assessing breathing: tests, observations, retention walks
31:27 – CO₂ tolerance, awareness, and common pitfalls
36:31 – Life stress, emotional load & the body keeping score
38:48 – Mental performance: head noise, pressure, and elite sport
42:01 – Self-consciousness, overthinking & performance breakdown
47:12 – Training resilience: don't flee stress—learn to stay in it
48:35 – Robust versus fragile nervous systems
50:20 – Why endurance athletes must train breath
51:15 – Apnea training, head noise & physiological adaptation
53:06 – The psychology of pressure: young athletes & emotional load
56:13 – Balance, HRV & the "pendulum" model
58:05 – Minimum effective dose: 5 minutes/day
59:01 – The "brakes" metaphor: learning to shift state
01:00:29 – Two breathwork protocols listeners can apply today
01:06:11 – Final messages from Lino & Alex
01:09:12 – Listener challenge: 7-7-7 breathing & nasal-only warm-ups
01:11:02 – Breath Room Global: building a system for all people
01:17:17 – Guided 15-breath practice to close the episode
01:21:40 – Episode close & credits

THE TEAM:

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Your Hosts: 
🏃 Brad Beer - Instagram & X @Bradbeer and YouTube on @PogophysioAu  
💪 Huw Darnell - Exercise Physiologist & Performance Coach : YouTube: ⁨@huwdarnell⁩ & Instagram @huwdarnell

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