Episode 3: Endurance Begins with Awareness — The Diaphragm, Breath, Fatigue & the Vagus Nerve

Most endurance athletes learn to track their mileage, pace, and heart rate — but very few ever learn to work with the one system that shapes all of it: the nervous system. This episode is an invitation to slow down, tune in, and understand your body in a way most training plans never teach.We begin with the three types of tired: • Physical fatigue — the simple, earned kind • Mental fatigue — the foggy, overloaded kind • Life-load fatigue — the heavy, often invisible kind Each one feels different in the body, requires a different approach, and influences how hard or easy a workout should be. Once you can recognize your fatigue type, training stops being a battle and becomes a conversation.Then we explore nasal breathing — not as a trend, but as a practical tool that widens blood vessels, improves oxygen delivery through nitric oxide, and naturally keeps the body in the sustainable aerobic zone. We break down how nasal breathing activates the diaphragm, shapes your pacing, and quietly nudges the vagus nerve — the nerve that regulates calm, recovery, digestion, heart rate, and emotional steadiness.From there, we look at the subtle early signals most athletes miss long before fatigue hits: shifting breath, collapsing posture, noisy thoughts, mismatched effort, and emotional tone. When you learn to read these whispers, you avoid overtraining and build a training rhythm that fits real life — not the fantasy life where everything goes to plan.Whether you're running, cycling, walking, or simply trying to take care of your health during a busy December, this episode gives you a way of understanding endurance that is gentler, wiser, and far more sustainable. Hosted on Acast. See acast.com/privacy for more information.

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