Breathing on the Ball: Inside the Mental Game with Jack McMillan

In this podcast, Patrick McKeown sits down with Jack McMillan, a former professional footballer, Advanced Oxygen Advantage® Breathwork Instructor, and founder of Optima Performance. The discussion focuses on breathing techniques for elite athletes, the importance of breath training in sports performance, and how functional breathing can be a game-changer in both pre-performance preparation and in-game execution.

Jack shares his personal journey from football to breathwork, how he first discovered it through yoga, and how it transformed his pre-match anxiety and overall performance on the field. The conversation explores how breathing influences nervous system regulation, mental clarity, and recovery, and how professional athletes are beginning to integrate these techniques into their routines.

They dive into how athletes can optimize their breathing both in training and competition, how CO₂ tolerance and breath-hold training can boost endurance and decision-making, and why nasal breathing plays a crucial role in performance and recovery. They also highlight the importance of post-match recovery strategies and the connection between breathing, mental clarity, and sleep.

Whether you’re an athlete, coach, or breathwork enthusiast, this podcast offers practical takeaways and new ways to think about breathing — not as an afterthought, but as a foundation for high performance.