Stig Severinsen is a four-time freediving world champion, PhD in medicine, and the founder of Breatheology, a science-backed method for mastering your breath to control stress, boost performance, and transform your health.

In this episode, Stig sits down with me to share how breathwork can reset your nervous system, sharpen your focus, and unlock a sense of calm in any situation. From overcoming childhood asthma to swimming under ice for over 500 feet, Stig reveals how learning to breathe differently changed his life, and how it can change yours too.

Expect to learn:

Why how you breathe is how you feel—and how to rewire both

The science behind slow exhales, nitric oxide, and emotional control

How breath influences your sleep, focus, mood, and resilience

The 4 phases of conscious breathing—and how to train them

Why we’re overbreathing and underliving in modern life

How to use your breath as a built-in reset for daily stress

And why breathwork belongs in every school, clinic, and home

⏱ Timestamps:

00:00:00 – Intro: Training the Royal Air Force and Navy SEALs

00:03:30 – Childhood fears, adventure stories, and why breath is primal

00:07:00 – How dinosaurs, diving, and asthma shaped Stig’s mission

00:10:30 – Learning to breathe differently: the shift that changed everything

00:14:00 – Breath rituals, gratitude, and daily nervous system resets

00:17:31 – Coaching young people: courage, calm, and confidence

00:21:01 – Nitric oxide, nasal breathing, and your body’s natural filters

00:24:31 – The 4 phases of breath and how to master them

00:28:01 – Breath and charisma: how calm shapes relationships

00:31:31 – Athletic performance and delaying fatigue through breathing

00:35:02 – Using tools and tech to track your breathing

00:38:32 – Breathwork in schools: mental health and emotional safety

00:42:02 – Mirroring, emotion, and the unseen power of breath

00:45:32 – Why modern life is disconnecting us from our lungs

00:49:02 – Final reflection: one breath at a time, one life changed

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🎙 Hosted by Julian Issa

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