If you’ve ever felt like no amount of sleep, coffee, or training fixes your fatigue — this episode is your wake-up call.

Today I break down how breathing sits beneath recovery, hormones, and capacity in the Athlete Mom Hierarchy of Needs. You’ll learn how to use nasal breathing for performance, improve your CO₂ tolerance, and activate your parasympathetic nervous system to recover faster, balance hormones, and finally feel strong again.

👉 Inside this episode, you’ll learn:

• The science of breathwork for athletes and why your breath drives your hormones, energy, and nervous system recovery

• How to use breathing exercises for endurance, lifting, and mom-life stress

• Why nasal breathing boosts nitric oxide, HRV, and oxygen delivery through the Bohr effect

• The real connection between capacity vs. load training and breath — and how it impacts your energy, pain, and performance

• How to increase CO₂ tolerance with the BOLT test for better focus and less anxiety

Whether you’re a mountain athlete, busy mom, or hybrid lifter-runner, this episode gives you science-backed breathing tools you can use today to raise your capacity without adding more to your plate.

💨 Download my free guide — THE HORMONE–MOVEMENT CONNECTION FOR ATHLETE MOMS

Learn how to sync your breath, hormones, and training to your capacity vs. load model so you can train smarter, recover faster, and live with more energy.

⚡ Follow me on Instagram for daily coaching tips, mobility drills, and hybrid athlete training for moms:

• Main account: @withchanyoucan

• Podcast account: @athletemomproject