TAKE A DEEP BREATH

Watch this on YouTube here

Free Resources:

🎁 Download the Periodic Table of Breathwork (Usually $99)
👉 https://www.takeadeepbreath.co.uk/periodic-table-youtube

Work With Me:

🌿 Stressed? Fix Your Breathing for Lasting Calm:
👉 https://www.skool.com/breathe/about

🧘 Prefer 1:1 Coaching? - personalised support to fit your life
👉 https://www.takeadeepbreath.co.uk/121-breath-coaching

Today’s guest is JJ Virgin, a triple-board-certified nutrition expert, Fitness Hall of Famer, four-time New York Times bestselling author and Nutrition & Fitness Speaker for Tony Robbins.

Expect to learn why trying to lose weight may actually be the wrong place to start, how muscle
changes your metabolism, what you should really be tracking, why steps matter so much, how much protein you need, how to train for muscle, what causes stress eating and binges, and the step-by-step plan JJ gave me to lose fat without sacrificing muscle.

Connect with JJ and learn more about her work here: https://jjvirgin.com/

Chapters:
00:00 Why This Became My Most Personal Podcast
01:08 The Biggest Fat-Loss Mistake
08:17 Why Calorie Tracking Keeps Falling Apart
13:43 The Metabolism Lever Most People Ignore
17:36 What to Track Instead of Just Body Weight
23:45 JJ Audits My Real Diet
28:07 The “Fat + Carb Bomb” Problem
32:25 How to Structure High-Protein Meals
36:37 How to Feel Full Without Overeating
39:19 How to Actually Build Muscle
43:53 Stress Eating, Binges & Trigger Foods
53:00 JJ Builds My Fat-Loss Plan

Today’s guest is Dr Jay Wiles, one of the world’s leading experts in heart rate variability (HRV) and nervous system regulation, working with elite athletes and high performers to improve recovery, resilience, sleep and performance.

In this podcast, expect to learn what your HRV score is really telling you, whether you can trust your wearable, how the vagus nerve controls your stress response, how resonance breathing changes HRV, and the practical steps you can take to train a more resilient nervous system.

Learn more about Dr Jay and explore Ohm, his personalised HRV biofeedback and resonance-breathing system: https://ohm.health (Use code TADB10 for 10% off.)

Free Resources:

🎁 FREE 7-Day Nervous System Reset Course (worth $99, free for a limited time)
👉 https://www.takeadeepbreath.co.uk/7-day-reset-signup

Work With Me:

🌿 Learn to breathe like a Yogi Master for Effortless Calm
👉 https://www.skool.com/breathe/about

🧘 1:1 Coaching - personalised support to fit your life
👉 https://www.takeadeepbreath.co.uk/121-coaching-2026

Listen to this podcast on Spotify: https://open.spotify.com/show/0zcueBIU1nFKQCeUepR3dw

Questions? Email me: take-a-deep-breath@outlook.com

0:00 Why HRV Matters
1:05 What HRV Really Means
5:52 What Low HRV Actually Means
11:23 Can You Trust Your Wearable?
21:17 How Your Nervous System Actually Works
30:34 Do Vagus Nerve Stimulators Work?
34:36 How Resonance Breathing Raises HRV
41:22 Equal Breaths vs Longer Exhales
49:57 Breathing Depth, Humming & HRV Hacks
59:19 The Minimum Dose to Train Your Nervous System
1:10:16 How to Find Your Resonance Breathing Rate
1:13:04 CO2, Sunlight, Grounding & Sauna

Today’s guest is TJ Power, neuroscientist and author of The DOSE Effect. In this podcast, we explore how dopamine, oxytocin, serotonin and endorphins shape the way we feel, why modern life leaves so many of us overstimulated, and what we can do about it through better habits, breathwork, nature, food and connection.

Find out more about TJ here: https://tjpower.co.uk/

Enjoying the podcast? Buy me a coffee and help keep it going ☕ https://buymeacoffee.com/mikemaher

Free Resources:

🎁 FREE 7-Day Nervous System Reset Course (worth $99, free for a limited time)
👉 https://www.takeadeepbreath.co.uk/7-day-reset-signup
🎁 Try my main Community for FREE for 7 days here:
👉 https://www.skool.com/breathe/about

Work With Me:

🌿 Heal Your Nervous System At Your Own Pace - a self-paced course to fix chronic stress
👉 https://www.skool.com/breathe/about

🧘 1:1 Coaching - personalised support to fit your life
👉 https://www.takeadeepbreath.co.uk/121-coaching-2026

Listen to this podcast on Spotify: https://open.spotify.com/show/0zcueBIU1nFKQCeUepR3dw

Questions? Email me: take-a-deep-breath@outlook.com

Chapters
0:00 Why You Feel So Overstimulated
1:31 The 4 Brain Chemicals Running Your Life
3:34 Breathwork, Serotonin & Your Vagus Nerve
6:50 Why Modern Life Feels So Rushed
12:13 How to Break Your Phone Addiction
19:28 Dopamine Withdrawal & the 15-Minute Boredom Barrier
25:20 What Screens Are Doing to Our Kids
30:53 The Missing Ritual Between Work & Home
34:40 Why Your Brain Won’t Switch Off at Night
40:01 Sunlight, Serotonin & Better Sleep
43:31 Sauna vs Cold: Which Does Your Brain Need?
50:37 How Ultra-Processed Food Hijacks Dopamine
58:33 Why We’re Starving Ourselves of Oxytocin
1:00:44 The Surprising Power of Eye Contact
1:07:29 AI, Relationships & the Future of Our Brains

Watch on YouTube Here
Today’s guest is Dr. Belisa Vranich, psychologist, author and TEDx speaker, whose work focuses on breathing mechanics and helping people retrain dysfunctional breathing patterns.

Take Dr Belisa's Breathing IQ Test Here:
👉 https://breathingclass.com/biq

Free Resources:

🎁 Start Here: FREE 7-Day Nervous System Reset Course (worth $99, free for a limited time)
👉 https://www.takeadeepbreath.co.uk/7-day-reset-signup

🎁 Download My Periodic Table of Breathwork (Every Breathing Exercise Mapped)
👉 https://www.takeadeepbreath.co.uk/periodic-table-signup

Work With Me:

🌿 Heal Your Nervous System At Your Own Pace - a self-paced course to fix chronic stress
👉 https://www.skool.com/breathe/about

🧘 1:1 Coaching - personalised support to fit your life
👉 https://www.takeadeepbreath.co.uk/121-coaching-2026

Questions? Email me: take-a-deep-breath@outlook.com

Chapters:
0:00 Why 9 in 10 People May Be Breathing Wrong
1:08 Functional vs Dysfunctional Breathing
8:18 How Your Breathing Affects Stress & Anxiety
16:46 A 2-Minute Breathing Reset You Can Do Anywhere
24:04 Why Your Hips & Spine Matter for Breathing
32:24 The Breathing IQ Test: Are You Breathing Properly?
41:52 How to Test Your Breathing Mechanics
49:14 Belly Breathing, Bracing & “Sucking In” Your Gut
58:50 Can You Fix Your Breathing as You Get Older?
1:09:25 How Quickly Can You Retrain Your Breathing?
1:20:05 What to Do Once Your Breathing Is “Fixed”
1:24:11 Sauna, Breathing Devices & Respiratory Training
1:29:06 Is Box Breathing Actually That Powerful?

Today’s guest is Davy Pulkerman, founder of Zippit.

After developing Long COVID symptoms, Davy became obsessed with improving his breathing, sleep and energy, eventually creating his own mouth tape and nasal strips. Today, Zippit has more than 100,000 customers.

Amazingly, after more than five years of this podcast, this is the first time I’ve sat down with someone who actually makes mouth tape and nasal strips! We get into nasal vs mouth breathing, sleep and snoring, who should and shouldn’t use mouth tape, nasal strips for exercise, and some of the simple things you can do to make breathing through your nose easier.

Want to try Zippit?
👉 go-zippit.com
Use code TAKEADEEPBREATH15 for 15% off.

I’ve personally used Davy’s products and really like them, so if you’ve been curious about mouth tape or nasal strips, have a look.

Take part in the mouth-taping study mentioned in the episode:
👉 https://tally.so/r/MeEYdX

Free Resources:

🎁 Start Here: FREE 7-Day Nervous System Reset Course (worth $99, free for a limited time)
👉 https://www.takeadeepbreath.co.uk/7-day-reset-signup

Work With Me:

🌿 Heal Your Nervous System At Your Own Pace - a self-paced course to fix chronic stress and anxiety, on your own time
👉 https://www.skool.com/breathe/about

🧘 1:1 Breathing & Nervous System Reset Coaching - personalised support to fit your life
👉 https://www.takeadeepbreath.co.uk/121-coaching-2026

Chapters:
00:00 Mouth Tape, Nasal Strips & Better Breathing
02:01 Why Nasal Breathing Matters
07:38 Who Should and Shouldn’t Use Mouth Tape?
11:41 Mouth Tape for Snoring, Sleep & Dry Mouth
16:23 Scared of Mouth Taping? Start Here
19:41 The Biggest Mouth Taping Study Yet
20:34 Nasal Strips: Do They Really Increase Airflow?
25:40 Nose vs Mouth Breathing: What’s Actually Best?
27:04 Mouth Tape vs Nasal Strips for Better Sleep
33:31 Why Breathwork Is Exploding