About the episode:

In this episode, I chat with Kristina Macias of Primal Coding about one of the hottest topics in the performance world right now – breath work.

Despite being such a popular topic right now in the world of CrossFit and fitness, free divers, high altitude mountaineers, and yogis have been exploring the breath and its relationship to physical performance for decades, centuries, and millennia.

I’ve been experimenting with different breath work modalities for the past few years, and as the topic has infiltrated the CrossFit world I have only become more interested.

So, I decided to reach out to Kristina to get a fresh perspective on the topic.

About Kristina

Kristina is an exercise physiologist and breath researcher who also happens to have a deep yoga practice, including kundalini yoga which has a major breath component.

She was born and raised in Orange County, CA where she received her undergraduate and graduate degrees in Kinesiology.

Her love for movement started at a young age and she excelled in many sports as a high school athlete. In her early 20’s, while recovering from an ACL tear, Kristina discovered yoga, pranayama and meditation.

Combining her love of movement with an understanding of the breath, Kristina healed herself and for the last 10 years has been developing Primal Coding: a methodology for gaining awareness of breathe and movement enabling transformation of the body and mind.

Kristina regularly lectures to large groups on topics such as breathing and movement patterns, mobility, muscular strength, muscular endurance, cardiovascular health, body composition, and more.

What You Will Learn In This Episode:

[02:11] How she is working to use her education grounded in science to translate the ancient yogi wisdom into a language that is accessible for athletes, fire fighters, and the everyday person.
[02:42] Her recommendations for newbies looking to sequence learning process about the breath.
[04:56] How you can use your breath capacity to assess health.
[07:51] What you can do with your breath to get yourself in a better nervous system state before exercising.
[08:56] The difference between being in a positive vs. negative sympathetic state and its effect on your physiology.
[10:15] Kristina’s perspective on how she would use the breath differently during gymnastics skill work, weightlifting and a met-con.
[12:20] What you need to do after training to get your nervous system primed into a state that will work with your daily life.
[14:04] The importance of eating while your nervous system feels safe.
[15:34] How to create an eating environment that is more conducive to recovery.
[16:44] How to use breath to improve your sleep quality.

Resources Mentioned:


Brian Mackenzie’s – “Art of Breath

James Newbury

Learn more about Kristina


Her youtube channel

Kristina on Instagram

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