Breathing Techniques That Transform Athletic Performance - Patrick McKeown and David 'Jacko' Jackson

About this episode

This episode discusses how changing breathing techniques can enhance athletic performance and recovery.

Discover how changing your breathing can transform your running performance, recovery, and overall enjoyment of the sport. In this conversation, Patrick McKeown (author of The Oxygen Advantage) interviews David “Jacko” Jackson, former professional rugby player, strength & conditioning coach, and author of “Breathe Smarter, Run Stronger” (out March 12, 2026). They explore: How Jacko accidentally knocked over a minute off his 5K time in four weeks just by changing his breathing—not his training volume Why most runners (from recreational to elite) are leaving performance on the table by ignoring breathing The difference between breathing rate vs. tidal volume and why deeper, slower, more efficient breaths can reduce perceived effort and breathlessness How nasal breathing improves oxygen delivery, running economy, and recovery—and when it makes sense to switch to mouth breathing at higher intensities The role of the diaphragm, rib cage mobility, and posture in breathing efficiency and running mechanics Why CO₂ tolerance, air hunger, and breathing muscle effort are key levers for controlling pace and effort How breath holds and “anaerobic” breath training can boost repeat sprint…

People in this episode

Host: Patrick McKeown

Guest: David 'Jacko' Jackson

Topics covered

• breathing techniques
• athletic performance
• running
• recovery
• sports science

Keywords

• breathing
• running performance
• nasal breathing
• CO₂ tolerance
• athletic training

Mentioned in this episode

Products: The Oxygen Advantage, Breathe Smarter, Run Stronger

More episodes of Oxygen Advantage

• The Anatomy of Functional Breathing | Patrick McKeown & Tom Myers · May 6, 2026 · 1h 8m
• Addiction, Prison & Recovery — The Power of Breath | John O’Hegarty · April 16, 2026 · 1h 2m
• Eating Disorder to World-Class Strongwoman | Sandra Bradley on Mindset, Breath & Oxygen Advantage · February 16, 2026 · 54 min
• Season 6 Finale: Nitric Oxide, Nasal Breathing & Ultra Endurance · December 15, 2025 · 53 min
• Patrick McKeown meets James Nestor, Author of Breath: The New Science of a Lost Art · November 21, 2025 · 54 min
• Jiří Procházka’s Breathing Coach Reveals His Training Secrets | Oxygen Advantage® x UFC 320 · October 21, 2025 · 42 min