Dr. Belisa Vranich: How to Use Tactical Breathing to Boost Strength, Endurance, and Focus

Breathing is the most underutilized tool in human performance—and in this episode, renowned breath expert Dr. Belisa Vranich breaks it all down with Judd.

Dr. Belisa (@drbelisa), clinical psychologist and author of Breathing for Warriors, joins the show to explain why most people—especially high performers—are breathing wrong, and how correcting it can improve strength, recovery, endurance, posture, mental clarity, sleep, digestion, pelvic health, and stress response.

This episode covers diaphragm training, parasympathetic recovery, tactical breathing under stress, and how to test your Breathing IQ—a simple but powerful metric to improve performance and longevity.

From special operators and elite athletes to desk workers and gym-goers, this is must-listen content for anyone who wants to train smarter and breathe stronger.

🔑 Topics Covered:

• Why 90% of people have dysfunctional breathing
• Diaphragm strength and lung capacity for performance
• Tactical and recovery breathing for mental control
• How breath affects posture, spine, digestion, and energy
• Tools and tests: Breathing IQ, O2 Trainer, CO₂ tolerance
• The “modern predatory stance” and screen-induced dysfunction
• Rethinking Valsalva and pressure mechanics in lifting
• Breathwork for runners, lifters, cyclists, and fighters
• Why elite performers are expert regulators of arousal
• How breathing shapes longevity, resilience, and precision under pressure

🛠️ Referenced in This Episode:

• Erin McGuire – 360° breathing & bracing expert
  IG: @mcguire.erin
• Dr. Mary Massery – Postural & respiratory integration
  🌐 masserypt.com
• Rosalba Courtney, PhD – CO₂ tolerance, breath pattern disorders
  🌐 rosalbacourtney.com
• Peter Litchfield, PhD – Capnography & respiratory psychophysiology
  🌐 betterphysiology.com
• O2 Trainer by Bas Rutten – Breathing resistance tool
  🌐 o2trainer.com
• Book: Breathing for Warriors by Dr. Belisa Vranich
  📖 Buy on Amazon

📘 Take the Breathing IQ Test:
Get a real measurement of your breath mechanics:
🌐 mybreathingiq.com

🎙️ About the Show:
The Judd Lienhard Podcast explores training, mindset, recovery, leadership, and the deeper mechanics of human performance. Hosted by Army veteran and performance coach Judd Lienhard, the show features conversations with elite coaches, special operations veterans, strength scientists, and thought leaders pushing the limits of resilience and strength.

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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