A.Form Movement

22/06/2026

Nasal Breathing & Exercise Performance

A 2024 study from Baylor University explored what happens when people train using nasal breathing during aerobic exercise.

Participants completed a 4-week aerobic training program, exercising four times per week. Performing at 70-75% of VO2 max. One group trained using only nasal breathing, while the other used a combination of nose and mouth breathing.

The nasal breathing group demonstrated significantly greater oxygen uptake efficiency, particularly at higher exercise intensities.

Researchers found they achieved similar oxygen consumption while breathing less overall, suggesting improved breathing efficiency.

Why is this important?

Many of us assume that breathing harder means we’re getting more oxygen.

But breathing harder isn’t always breathing better.

In fact, one of the goals of performance breathing is to improve how efficiently we use oxygen, not simply move more air in and out of the body.

This is where concepts like:
✓ CO₂ tolerance
✓ Breathing efficiency
✓ Ventilatory control
✓ Nervous system regulation

become incredibly important for both athletes and everyday exercisers.

As research into breathing continues to grow, we’re learning that how we breathe may play a much bigger role in performance than we once thought.

Next week I’ll be sharing the gear system of Breathing and breaking down how breathing should change across different exercise intensities — from recovery and Pilates through to strength training, running and high-intensity efforts.

Because the goal isn’t to use one breathing style all the time.

It’s knowing which breath to use, when.

19/06/2026

🤍 Sunday Reset – Guided Breathwork 🤍

A weekly opportunity to slow down, switch off from the outside world and reconnect with yourself.

Through guided breathwork, calming music and nervous system regulation techniques, you’ll learn how to use your breath to reduce stress, improve focus, increase energy and create a greater sense of calm in both your body and mind.

Whether you’re feeling overwhelmed, anxious, exhausted, stuck in your head or simply looking for an hour to reset before the week ahead, this class is for you.

No experience is necessary. There is no pressure to push, perform or get it “right”. You simply meet the breath where it’s at and allow yourself the space to breathe, move and unwind.

Many people leave feeling:
✨ Calmer
✨ More grounded
✨ More connected to themselves
✨ Clearer in their mind
✨ Sleeping better

📍 Balam Balam Place, Brunswick Balam Balam Place
🕓 Sundays 4:30pm
⏱ 60 minutes

Come as you are and leave feeling like you’ve taken a deep breath for the first time all week 🤍

Book via the link in bio.

18/06/2026

Nasal Breathing & Exercise Performance

A 2024 study from Baylor University explored what happens when people train using nasal breathing during aerobic exercise.

Participants completed a 4-week aerobic training program, exercising four times per week. Performing at 70-75% of VO2 max. One group trained using only nasal breathing, while the other used a combination of nose and mouth breathing.

The nasal breathing group demonstrated significantly greater oxygen uptake efficiency, particularly at higher exercise intensities.

Researchers found they achieved similar oxygen consumption while breathing less overall, suggesting improved breathing efficiency.

Why is this important?

Many of us assume that breathing harder means we’re getting more oxygen.

But breathing harder isn’t always breathing better.

In fact, one of the goals of performance breathing is to improve how efficiently we use oxygen, not simply move more air in and out of the body.

This is where concepts like:
✓ CO₂ tolerance
✓ Breathing efficiency
✓ Ventilatory control
✓ Nervous system regulation

become incredibly important for both athletes and everyday exercisers.

As research into breathing continues to grow, we’re learning that how we breathe may play a much bigger role in performance than we once thought.

Next week I’ll be sharing the gear system of Breathing and breaking down how breathing should change across different exercise intensities — from recovery and Pilates through to strength training, running and high-intensity efforts.

Because the goal isn’t to use one breathing style all the time.

It’s knowing which breath to use, when.

17/06/2026

Most people only think about their breathing when they start running out of breath.

But your breathing starts long before the workout begins.

How you breathe before your session, how you breathe throughout your workout, and how you recover afterwards can all impact your performance.

If you’re constantly feeling out of breath, needing extra breaks, or struggling to keep up, it may not just be your fitness level. It could be the way you’re breathing.

One simple thing to experiment with:

👃 Try breathing through your nose during your warm-up.

👃 During lower to moderate intensity exercise (Zone 2–3), see if you can maintain nasal breathing where comfortable.

👃 Use your recovery and rest periods to return to slow nasal breathing as quickly as possible.

The goal isn’t to never mouth breathe. Higher intensities often require it.

The goal is to become more efficient with your breathing so you can conserve energy, improve endurance and recover faster.

Next time you’re in a Pilates class, on a run, at the gym or playing sport, pay attention to your breathing.

You might be surprised by how much of a difference it makes. 🤍

12/06/2026

09/06/2026

Last weekend I had the pleasure of delivering my Breathe Better, Teach Better workshop to the team at CorePlus Collingwood 🤍

As instructors, we’re taught how to cue breath, but very few of us are taught how breathing impacts endurance, recovery, nervous system regulation, voice fatigue and long-term sustainability in our teaching.

This workshop bridges that gap by combining breath science with practical tools instructors can immediately apply in their classes.

We covered:
• The diaphragm and core connection
• Nasal breathing for endurance and recovery
• Nervous system regulation
• Voice protection for instructors
• Breathing for performance and sustainable teaching

My goal is simple: help instructors teach with more energy, confidence and longevity while helping their clients get better results.

Now taking bookings for studios and instructor teams.

DM me if you’d like to bring Breathe Better, Teach Better to your studio 🤍

20/05/2026

Blocked nose? Try this

Breathe in through your nose and out through your nose.
Then gently hold your nose and nod your head up and down (or move it side to side) for as long as feels comfortable.
Let go and breathe through your nose again.
Repeat a few rounds until you feel your nasal passages start to open.

This works by helping build a little more CO2 tolerance and increasing nitric oxide in the nasal passages which can help open the airways and improve airflow through the nose.

Your nose is designed for breathing. Sometimes it just needs a little reminder

18/05/2026

RELEASE — Byron Bay 🤍

An immersive and intimate breakthrough breathwork experience coming to Byron Bay from Melbourne.

This is more than just a breathwork session.
It’s a nervous system reset designed to help you slow down, regulate, clear mental noise and reconnect back to yourself.

Through guided conscious connected breathwork, music, voice healing, supportive bodywork and nervous system education, you’ll learn practical tools to help shift stress patterns and bring the body back into a more grounded and regulated state.

This work helps you move out of constant “fight or flight” and into a place of more calm, clarity, presence and connection.

You’ll leave feeling:

lighter
clearer
more grounded
more regulated
and with tools to take into everyday life
This experience is intentionally small.
More depth. More attention. More support.

Saturday 23rd May
11am–2pm
SUR-UNDER, Byron Bay

Only 2 spots left for first release tickets before prices rise.

First release — $110
Second release — $149

If you feel the pull, trust it 🤍

14/05/2026

RELEASE — Byron Bay 🤍

My signature breakthrough breathwork experience is coming to Byron from Melbourne for one intimate experience of deep rest, release and reconnection.

This is more than just a breathwork session.
It’s a space to slow down, soften and gently come back to yourself.

A nervous system reset designed to help you step out of the constant mental noise and into a place of more clarity, grounding and connection.

Through guided conscious connected breathing, music, voice healing and supportive hands-on bodywork, the body begins to unwind in a way that feels safe, held and supported.

Safety is at the centre of this experience.
There is no forcing, no pushing and no expectation to be anything other than where you are.

We gently quiet the analytical mind, allowing the subconscious to come online — this is where clarity is found, where emotion can move, and where we begin to let go of what’s been weighing us down.

You’ll leave feeling:
lighter
clearer
more grounded
more regulated
and more at home within yourself.

This Byron experience is intentionally small.
More depth. More attention. More space to be held.

Saturday 23rd May
11am–2pm
SUR-UNDER, Byron Bay

First release tickets — $110
Second release tickets — $149

Link in bio

If you feel the pull, trust it 🤍

29/04/2026

Your breath is constantly sending signals.

Fast, big breathing → stress response
Slow, controlled breathing → safety

When you slow the breath down and bring it under control, you activate the parasympathetic nervous system, your rest and digest state.

This is where your body becomes more efficient.
You use oxygen better.
You conserve energy.
You can go for longer in endurance-based exercise.

It’s also where you drop into flow.
Less forcing, less tension… more ease and rhythm in your movement.

And from that place:
performance improves
recovery improves
control improves

Sometimes the most powerful thing you can do…
isn’t breathe more.

It’s to breathe less, but better.

This is what I teach in my instructor workshops.
DM me for more details 🫶