Mini Episode: Breathing for Women, Children, and Sleep Reflections from San Francisco

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.Show Notes – Bullet PointsPatrick’s visit to Kelly Starrett in San Francisco and their shared focus on breathing and movementExercise-induced bronchoconstriction:How over-breathing and hyperventilation during exercise narrow the airwaysWhy “breathing harder” can make symptoms worseChildren’s breathing, growth, and dental health:Importance of nasal breathing for craniofacial developmentHow mouth breathing, low tongue posture, and dry mouth affect jaw growth and crowded teethLinks between oral breathing, the mouth–gut microbiome, and overall healthWomen’s breathing and the menstrual cycle:How progesterone post-ovulation and in the mid‑luteal phase stimulates breathingPotential drop in CO₂ levels (up to ~25%) and links to pain, fatigue, anxiety, and panicUsing the BOLT score to track breathing across the cycleBuilding CO₂ tolerance:Nose breathing during light to moderate exercise“Breathing less air” exercises: gentle air hunger for 3–5 minutesReducing sensitivity to CO₂ and improving biochemical breathingDiaphragmatic vs upper chest breathing:How mouth breathing reduces diaphragm recruitmentRole of nasal breathing, tongue on the roof of the mouth, and a BOLT score above 20–25 secondsSleep, upper airway resistance, and waking at night:Overview of Upper Airway Resistance Syndrome (UARS) and low arousal thresholdHow fast, upper‑chest, mouth breathing signals stress to the brain and disrupts sleepOptimal (LSD) breathing vs stress breathing:Stress pattern: fast, hard, upper chest, mouth breathing, quick exhale, irregular rhythmOptimal pattern: Light, Slow, Deep through the nose with soft inhale and relaxed, gentle exhalePatrick’s personal journey:Decongesting the nose, using breathing exercises for wheezing and sleepMouth taping since the late 1990s and later development of MyoTapeSafety note: why people with obstructive sleep apnea should not tape across the mouthClosing reflections at the Golden Gate Bridge:Using the breath to come into present-moment awarenessExperiencing beauty and awe through the body, not just analytical thoughtCall to action:Start by breathing through your nose, at rest and during gentle exercisePractice breathing light, slow, and deep to support sleep, calm, and overall health