Martin McPhilimey MSc MRes - Scientific Consultant

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Martin McPhilimey MSc MRes - Scientific Consultant

🧠 Mind & Body: Regulation & Resilience
🫁 Breath, Nervous System & Sleep
🎓 Founder www.schoolofbreathscience.com
👇 Send a DM to work with me Day after day.

Chronic stress is a global health crisis affecting individual and collective performance. With coaching, you can turn stress into success for high performance with the enthusiasm, motivation and energy to take action towards your goals. Imagine the level of performance you could reach by waking up each morning feeling calm, alert and ready to tackle your day. Reclaim confidence in your capacity for action by learning the methods helping stressed-out busy professionals, anxious leaders and burnt out go-getters stand out from the crowd by regaining control of their focus, energy and productivity.

25/08/2025

The Nuances of Breath Hold Training: Benefits vs. Risks for Athletes

Functional breathing programmes often promote breath hold training to enhance exercise performance. It is commonly believed that by improving CO₂ tolerance, athletes can enhance oxygen
delivery, thereby gaining a competitive edge.

However, the potential costs of breath hold training for athletes are frequently overlooked. Many athletes face significant stress from overtraining, demanding match schedules, sleep difficulties, media pressure, and extensive training regimens. Additional stressors, such as breath hold training, may disrupt physiological homeostasis, pushing athletes into heightened arousal or overtraining. This can increase respiratory drive, leading to overbreathing, which may counteract the intended benefits.

The physiological advantages of breath hold training may be less significant. The primary benefit appears to lie in reducing sensitivity to respiratory discomfort, which can free up cognitive capacity during exercise. This allows athletes to focus better on external cues, enhancing skill acquisition, concentration, and presence—key factors in improving performance.

When working with athletes, I introduce breath hold training cautiously, only after establishing a solid foundation of aerobic capacity, milder forms of breathwork, high-quality sleep, and improved somatic awareness. This gradual approach minimises risks and optimises outcomes.

I’d love to open up a dialogue here. Drop your questions or insights below, and I’ll respond with my thoughts.

20/08/2025

In the intricate dance of perception, predictive coding, our most profound scientific understanding of how the brain constructs reality, reveals that you are not a fixed self but a fluid tapestry woven from the beliefs of mind and body. Your cognitive convictions, those higher order priors such as “I am unsafe,” either align with or challenge the visceral truths of your body’s signals, the lower order priors shaped by the rhythm of your breath or the pulse of your heart.

By consciously slowing your breathing, as practised in exposure therapy, you enhance the clarity of these bodily signals, increasing their precision through vagal calm. This clarity confronts fear laden beliefs, triggering prediction errors that reshape your sense of self.

Philosophically, this suggests you are only who you believe yourself to be, a self sculpted by the dynamic interplay of thought and sensation.

Pause and reflect: if your identity is malleable, moulded by the mind body beliefs you nurture, what new self might emerge when you align calm physiology with courageous thoughts?

Predictive coding unveils this truth: your reality, your very being, is a creation, ever open to transformation through the dialogue of mind and body.

17/08/2025

There is one hard truth about life: it contains peaks, valleys, lows, and the emotional rollercoaster that comes with them.

How this shows up is different for everyone. Some move through life constantly feeling threatened, while others can sit in a dance of tension, curiosity, and growth.

The key is resilience.

Resilience in the nervous system is often described as the ability to shift up and down through different arousal states. But I suggest there are three essential elements: stability, safety, and surprise.

When stability and safety combine, we see groundedness. A grounded person can stay present and focused without becoming overwhelmed, anxious, or dissociated when challenges arise. You can sense groundedness in their calm energy, movements, tone, breathing, and speech cadence. Notice this in yourself, and in others.

When safety and surprise combine, we get curiosity. This is leaning into the unknown—externally, sparking creativity, and internally, allowing personal growth. In today’s disconnected world, it’s no wonder many feel hypervigilant, when true safety is often forged through connection to self and others.

When stability and surprise combine, adaptability emerges. An adaptable person is open to new ideas, processes information with precision, and responds with accuracy in body and mind. This supports performance and a strong sense of self. Physiologically, adaptability can even be measured through heart rate variability, offering insights into when and how we might strengthen these elements.

The goal is to cultivate all three—feeling safe, being resourced, and remaining grounded—while also staying open to curiosity and the unknown. Learning to regulate here is the foundation of resilience and psychological growth.

👉 If this resonated with you, share it so others can reflect on where they sit between stability, safety, and surprise. These conversations help normalise the ups and downs of life and remind us that resilience is something we can all cultivate.

13/08/2025

Breath Science Certification Training - Join Now!

With the last four cohorts fully booked and 50% of places already taken, this may be your final opportunity to join the Breath Science Certification this year.

This training is our most advanced to date, seamlessly integrated into a new system where the course and community are combined in one dynamic space. You’ll thrive alongside other professionals and practitioners dedicated to mastering Breath Science, contributing to a community committed to raising professional standards in breathwork with scientific rigour.

You will develop a lifelong skill set to address the growing challenges of stress, anxiety, burnout, and emotional regulation. As suffering is an inherent part of the human experience, there will always be a need for skilled practitioners to support others in navigating these challenges.

In an increasingly fast paced and stressful world, we need individuals who can hold space and deliver evidence based protocols to help people regulate their physiology and manage their psychology effectively.

This is the only training you need to gain a deep understanding of breathwork and fulfil a mission to help people live healthier, happier, more connected, and more fulfilling lives.

Comment ‘group’ below for further details and secure your place today!

06/08/2025

Understanding the nervous system and applying Polyvagal Theory can enhance self-awareness and regulation. However, reducing all human experience to mere nervous system states oversimplifies the complexity of being human. This approach overlooks the rich interplay of context, emotions, personal narratives, spirituality, and morality that shape our experiences.

When you view those in front of you solely as nervous systems, you risk diminishing their lived experiences. Instead, connect with your clients as individuals, honouring their unique stories. By doing so, you’ll foster deeper connections and significantly improve nervous system regulation outcomes.

04/08/2025

Growing evidence supports using respiratory rate as a reliable measure and indicator of stress. When measured accurately, it is one of the most sensitive and rapidly responding physiological markers. However, the currently available market technology is not yet fully capable of detecting subtle changes in respiratory rate with high precision, at least confidently, at a user-friendly price.

Several new devices are emerging on the market that can effectively measure respiratory rate, and time will tell how they perform. We will likely see a type of earpiece that can detect breath sounds and more belts worn around the diaphragm region.

The response of respiratory rate to an acute stressor can also reveal whether an individual exhibits low, high, or optimal arousal in their nervous system for a given state. This information may help predict long-term consequences of stress. For instance, studies suggest that individuals with a blunted respiratory rate response to stress may show signs of depression, lower arousal, and significantly higher perceived stress, potentially leading to nervous system exhaustion.

Conversely, those with an exaggerated respiratory rate response are more likely to be prone to anxiety and other long-term stress-related issues. An ideal stress response is neither fast nor slow, indicating a responsive yet regulated nervous system.

The overall allostatic load on the system will be one of the determinants of this response. Too much stress for too long, and the system begins to show signs of hypofunctionality, under-breathing, reduced sensitivity, and flatness and disconnect: habitual burnout is a prime example.

In the long term, effort should never exceed the potential to recover through rest!

Share this evidence amongst your community to increase awareness of this growing measure and response assessment.

29/07/2025

The nervous system, the intricate network orchestrating our thoughts, emotions, and bodily functions, is far more than a reactive machine—it’s a predictive powerhouse.

Rooted in the Free Energy Principle, the brain anticipates sensory inputs to minimise surprise, shaping our perceptions and responses through predictive processing. This dynamic system, guided by affective neuroscience, integrates emotions into neural circuits, influencing how we adapt to stress and maintain balance through allostasis.

From the brainstem’s central pattern generator, which drives rhythmic breathing, to the locus coeruleus, which modulates arousal, the nervous system’s predictive nature enables us to thrive in a complex world. Yet, when stress or trauma disrupts this balance, it can lead to dysregulation, manifesting as anxiety, fatigue, or diminished resilience.

This paradigm shift in neuroscience, psychology, and behavioral science reveals that perception is fundamentally predictive. This revelation necessitates an update in functional breathing as it transforms our understanding of physiology. Gone are the days of outdated scientific methods.

Enter the Breath Science Certification—a transformative program redefining breath coaching through cutting-edge neuroscience. Our curriculum delves deeply into the nervous system’s predictive mechanisms, empowering facilitators to move beyond calming techniques. You’ll learn to enhance clients’ window of tolerance, reduce neural noise, foster resilience and internal awareness, and address psychophysiological dysfunctions like irregular breathing patterns. Mastering the interplay of brain, body, and breath will guide clients toward lasting regulation and well-being.

Ready to join a community that is leading the way in science-driven coaching? Send a DM with “BSC” to explore this groundbreaking program

25/07/2025

Many individuals I mentor are starting or embarking on a new coaching journey. I’ve noticed that those who have received business or sales coaching are often advised to charge high fees from the start. However, this can hinder their ability to attract initial clients, which is crucial for building confidence in their skills and delivering results. A lack of confidence can undermine performance during discovery calls.

In the coaching industry, the initial call is a critical opportunity to qualify clients and establish authority. Without confidence, this becomes challenging. Our certification includes a dedicated module on a strategy I’ve used to increase discovery call conversion rates from 20% to 60–70%.

The first hurdle new coaches face once qualified is a lack of confidence. Even with extensive knowledge, skills, and certifications, inexperience can create a mental block. The only way to overcome this is by working with clients. I started by offering free services, then gradually charged what I considered reasonable. In hindsight, my initial rates were too low. I don’t advise my clients to start as low as I did, but rather to charge an amount they’re comfortable with, increasing it by 10% over time.

For every three video testimonials they receive, I recommend raising rates by 10–20% until they achieve a 50% signup rate and a 50% decline rate. This balance indicates they’re in the right pricing range. Additionally, pre-qualifying leads helps attract higher-quality clients, enhancing opportunities for success.

Picture your coaching journey as a hurdle race. Your finish line is clear: becoming a confident, competent coach with a thriving business. Hurdles stand in your way, but each one you clear builds your skills and confidence, bringing you closer to your goal.

Your first hurdle may be confidence and competence; I’m here to help you overcome them. Enrol in our Breath Science certification today to take the first step toward a thriving coaching career.

Message me ‘BSC’ to receive all the details and start your journey!

20/07/2025

Recently, I’ve been exploring a question in the community: Could excessive cold exposure dull our ability to feel sensations?

While research on cold exposure and brain function is limited, some evidence suggests that self-regulation techniques, such as controlled breathing during exposure; can enhance top-down regulation from the frontal and motor cortices to the insula. This may strengthen connections between the brain’s frontal networks and emotional salience regions, improving our ability to process sensations and emotions.

However, could there be a downside? Over-suppressing the insula through excessive cold exposure might lead to emotional numbing or disconnection.

This could manifest as risky, thrill-seeking behaviours to feel “alive.” Does this sound like anyone familiar?

I’d love to hear your experiences if you practice chronic cold exposure. Have you noticed changes in your emotional or sensory awareness?

Let me know below.

15/07/2025

Hello everyone, Martin here, sharing a story about where life has taken me recently. You may have noticed some changes to my profile, and I’m thrilled to dive into what’s been unfolding.

A few years ago, I began receiving requests to mentor others in the deeper science of breathwork. This spark inspired me to create the Breath Science Certification, which, to my surprise, has grown tremendously. The overwhelming feedback revealed a genuine hunger for understanding the evidence behind breath science and wellness practices. This led to the founding of the School of Breath Science My mission is to raise standards, blending rigorous science with creative, innovative approaches to how we think about breathing and well-being.

Exciting developments are on the horizon! In the coming months, I’ll be launching a new website that’s more than just a platform—it’s a vibrant ecosystem of learning and connection. Expect public breathwork sessions, relaxation practices, reflective moments, certification courses, practitioner community workshops, masterminds, a journal club, and a safe space to hone competency skills alongside high-level practitioners from around the globe. These offerings are all tied to my goal of helping people live healthier, more connected, and meaningful lives.

I also want to address a shift in my personal brand. I’ve moved away from the term “Performance Through Health,” as it doesn’t fully capture my work. Instead, I’m dedicated to guiding individuals to become more authentic and exemplary versions of themselves. While I’ve stepped back from running a business under that name, its principles continue to inform my private consultancy. As a practitioner, I’m committed to upholding the highest standards, helping people build resilience and live in alignment with their truest selves. If “performance” resonates with you, that’s your choice, but my focus is on understanding who my clients wish to be, their goals, and their needs without imposing labels or boundaries.

I’m immensely grateful for your support and can’t wait to see where this next chapter leads us. Here’s to growth, health, and a whole lot of breath!

03/07/2025

Chronic overbreathing, or hyperventilation, is often misunderstood as a consequence of mouth breathing. However, scientific evidence reveals a deeper story: excessive respiratory drive, fueled by allostatic load—the cumulative burden of lifestyle stressors—is the primary driver of breathing dysfunctions, not the route of breathing.

Allostatic load arises from modern lifestyle factors: chronic stress, poor diet, inadequate sleep, sedentary habits, and environmental exposures. These disrupt the autonomic nervous system, increasing sympathetic activity and altering CO2 sensitivity, which perpetuates overbreathing. Research on hypocapnia and stress-related disorders supports this, showing how elevated cortisol and catecholamine levels heighten respiratory rate and disrupt chemoreceptor balance, leading to inefficient breathing patterns.

Mouth breathing, often scapegoated, is more a symptom than a cause. While it may exacerbate issues—reducing nitric oxide uptake critical for vascular health and altering airway dynamics—it’s not the root. Nasal breathing, by contrast, offers benefits: improved filtration, humidification, and CO2-O2 balance, plus vagal stimulation to calm the nervous system. Yet, it’s a supportive tool, not a cure. Without addressing lifestyle-driven stressors, nasal breathing alone cannot resolve overbreathing.

The true culprits are lifestyle-related: poor posture, lack of exercise, and dietary imbalances that dysregulate metabolic and nervous system function. Effective solutions lie in stress management, physical activity, and sleep hygiene, which target the underlying allostatic load. In rare cases, structural issues like nasal obstructions or conditions such as asthma may necessitate mouth breathing, but these are exceptions.

My aim is to empower coaches with the Breath Science Certification (BSC), the only evidence-based, integrative program addressing root causes of health and lifestyle issues such as breathing dysfunction. Join us to transform lives through science-driven breathwork. DM “BSC”

20/05/2025

The Breath Science certification is designed for those who take coaching seriously and want to go deeper with breath. Science-backed content with real world application.

Comment ‘interested’ below to find out when the next cohort starts.

Address

Yokine, WA

Website

http://www.performancethroughhealth.com/

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