0:00:00 John Marsh’s introduction

0:03:00 Interview begins

0:05:15 Simons experiences of learning about posture, moving and breathing from childhood to now including the early introduction of breath-holding in free-diving and free-climbing from his father, his training over the next few decades with masters from Tibet, Japan, India, and China, as well as his decades of university studies in human biology and clinical experience as a physiotherapist.

0:22:00 The negative effects of most exercise forms on the immune system, digestive system system, the reproductive system and the unconscious mind and what you need to look for in your exercise to correct for these negative effects.

0:30:00 Energy generation in the body: The importance of increasing blood circulation without needing to increase heart rate: explanations of to use some of the other 12 pumps of blood in the body including the gravitational pump, the musculoskeletal muscle, and the co-activation pump (bandha).

Why muscles need to relax to allow blood flow.

0:34:00 The benefits of building up carbon dioxide, which include bringing more blood to the brain and heart, more oxygen from lungs to blood, calms.

0:36:30 How breathing less than you normally do while exercising improves aerobic metabolism and can give you 19 times more energy.

0:40:50 The elements of natural breathing and the benefits of restoring it; and why we need to breathe less than the equivalent of one full breath per minute in order to do better than nature offers us with our own natural breathing.

0:42:00 Improving internal health by increasing heart rate variability (HRV); why trying to change HRV by controlling your breathing doesn’t work for you unless you can comfortably also be able to breathe less than one full breathe per minute.

0:43:10 Simple postures and movements that increase blood flow and HRV while activating and regulating your muscles of breathing to make you breathe less than normal without causing physiological or mental stress.

0:47:00 Exercises and stress - The 12 bridges between conscious and unconscious; and how to make functional effective exercise that enables you to remain calm and stress-free while exercising.

0:54:00 Pelvic floor exercises; and why it’s more important for most people to relax the pelvic floor rather than over tighten it (unless their is obvious pelvic floor dysfunction such as incontinence).

0:56:30 How much does science say you need to get your heart rate up during your exercise - it’s not as much as most people need.

1:01:15 A simple functional approach to posture, movement and breathing for wellbeing, internal health, fitness and longevity.

1:13:15 How you still use these principles to make safe accessible high intensity exercise.

1:15:15 How even the most seemingly gentle and enjoyable to do exercise can be highly effective all on levels of these principles of posture, movement and breathing are applied.