Oxygen Advantage

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Scientifically proven breathing technique to reduce breathlessness, simulate high altitude training, Find out more at www.oxygenadvantage.com
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The Oxygen Advantage Breathing Technique by Patrick McKeown

The Oxygen Advantage improves sports performance:

1. By understanding how oxygen is released throughout the body, and improving everyday breathing habits so that body oxygenation becomes more efficient

2. By practicing specially designed breath hold exercises which provide the same benefits as high altitude training

Both methods work by increasing the amount of oxygen that can be delivered to your working muscles and heart during exercise, allowing you to become healthier, faster, fitter and stronger. The Oxygen Advantage technique provides step by step detail to enable you:

-Increase your natural production of EPO safely and legally
-Improve your VO2 max and sports performance
-Reduce your breathlessness during physical exercise
-Improve delivery of oxygen to organs and working muscles
-Prevent exercise induced asthma
-Reduce inflammation and the risk of injury
-Help maintain fitness during rest or injury

For the past eleven years, Patrick McKeown has trained over 5,000 people in reduced breathing exercises. From seriously ill asthmatics to couch potatoes to weekend warriors and Olympic athletes—Patrick teaches a simple, fast way to transform health, well-being, and performance. The Oxygen Advantage, Patrick's latest and most complete book, is based on research supported by over 230 medical papers and studies published in prominent scientific journals. For the first time, this information is being published outside academic journals and made accessible to the public. The Oxygen Advantage allows those who previously avoided exercise due to excessive breathlessness, asthma, or other health and respiratory issues, to become the athletes they’ve always wanted to become. Equally, for the first time, individuals who don’t regularly exercise can use reduced breathing techniques to improve their fitness level substantially before they even set foot on a track, or walk into a gym. The health benefits of reduced breathing for exercisers and for non-exercisers includes better sleep, improved cardiovascular health, increased energy and concentration, easy weight loss and weight maintenance, and the elimination of asthmatic symptoms. The Oxygen Advantage book includes both detailed and simplified descriptions of each exercise, quick reference guides and summaries, case studies, and the science behind the information to enable the reader to fully understand and apply the Oxygen Advantage program.

06/02/2026

Nasal 5K, Taped and Calm

Rodrigo Nascente, an advanced OA Instructor from Brazil, took his practice to the next level — running a full 5K race mouth taped and breathing only through his nose at the Porto Alegre Marathon.

No panic. No chaos. Just calm, efficient effort — exactly what Oxygen Advantage training prepares you for.

And the cherry on top? He crossed paths with Olympic legend Vanderlei Cordeiro de Lima at the finish line. 🥉🇧🇷

Rodrigo’s been integrating OA techniques into his coaching and training ever since becoming certified — and it’s inspiring to see them show up not just in sessions, but under race-day pressure too.

🎥 Big congrats to Rodrigo — and thank you for sharing the video and photos!

Curious what it feels like to run this way — steady, focused, and fully in control?
Our FREE 8-week Nasal 5K Challenge can show you how.
👉 Link in bio.

05/02/2026

DAY 1 | OA Advanced Instructor Training – Galway 🇮🇪

We’re off.
A full house.
People from across the globe — all here to explore the power of breath.

Ski coaches, strength pros, wellness practitioners.
Corporate teams. Cold immersion fans.
And curious humans who just want to feel and function better — for themselves and their clients.

Not everyone comes to teach.
Some come to learn.
To understand their own physiology more deeply.
To steady the mind, support recovery, and move through life with more clarity.

That’s what makes OA trainings different.
It’s not just a course. It’s a reset.
For body, mind, and sport.

Next trainings (these always fill fast):
→ Málaga, Spain — July 2026
→ Galway, Ireland — September 2026

Train with Patrick.
Learn the science.
Take it with you — into your life, your work, your world.

Link in bio.

04/02/2026

POV: You commit to nasal breathing… and never look back.
Not even for bears. 🐻

When you bear with the process, the breath adapts.
No panic. No gasping. Just calm, controlled breathing.

Shout-out to OA Advanced Instructor — walking the talk (and breathing through his nose 😄).

We’ve just published a new article breaking down 5 Ways Mouth Taping Can Upgrade Sports Performance — and why more athletes are using it to support sleep, recovery, and oxygen efficiency.

Inside the blog:
• Better oxygen use
• Deeper, more restorative sleep
• Reduced breathing stress
• More consistent energy for training

Mouth taping isn’t about forcing anything.
It’s a simple cue that reinforces nasal breathing — where real performance begins.

👉 Read the full blog: www.oxygenadvantage.com/blogs/blog

03/02/2026

After a long, demanding day — your nervous system is still switched on. The emails, the meetings, the deadlines… they don't just stop when work ends.

But you can train your body and mind to transition into rest.

Here’s how:

✨ Step 1: Bring awareness to your breath.
As you walk to your car, train, or just take a stroll — shift your attention inward. What’s done is done. Now it’s time to recover.

✨ Step 2: Breathe through your nose — slow, light, and low.
This activates your vagus nerve, which tells your brain: You’re safe. Your heart rate slows, your mind clears.

✨ Step 3: Try this breathing rhythm:
→ Inhale for 3–5 seconds
→ Exhale for 5–6+ seconds
→ Feel a slight air hunger — a sign you’re doing it right

✨ Step 4: Repeat and soften.
Whether you're sitting in traffic, on a train, or getting ready for bed, keep the breathing soft and relaxed. This technique lowers stress hormones and enhances recovery.

You’re not just calming down — you're building resilience.
And when practiced consistently, it becomes your built-in tool for better sleep, better focus, and better energy.

www.oxygenadvantage.com

31/01/2026

“If you’d told me years ago I’d be a breathing instructor, I would’ve laughed.”

Eight years ago, Michał never imagined he’d be teaching breathwork.
Now he’s an Advanced Oxygen Advantage® Instructor, working with athletes, executives, and high-performers across Poland — helping them feel steadier, sleep better, and perform with more ease.

Sometimes the path finds you.
⁠
→ Want to learn from an instructor like Michał — or become one yourself?
https://oxygenadvantage.com/

29/01/2026

Oxygen is fuel. Breathing is your delivery system.

In sport, we talk a lot about marginal gains.
But many overlook the most fundamental one:

🫁 Breathing efficiency = performance efficiency
🔹 Better oxygenation
🔹 Sharper mental clarity
🔹 Faster recovery
🔹 More energy, less fatigue

If your breathing is inefficient, your system is leaking fuel.
And in elite sport — where games are won or lost by 0.01 seconds — that matters.

🎥 Watch the full podcast episode with Patrick McKeown and founder Jack McMillan:
https://youtu.be/ZQdGLdFQFrE?si=DQ62F4UA5tqUC7is

28/01/2026

Just finished a tough session and feel breathless, with your heart racing? Here's your #1 recovery tool: your breath.

✅ Breathe through your nose.
✅ Breathe low into your diaphragm.
✅ Breathe slow.

This “nose, low, slow” method isn’t just calming — it enhances oxygen uptake, stimulates the vagus nerve, and sends signals of calm to your brain, shifting you into recovery mode fast.

💡 When you breathe fast and through the mouth post-exercise, your brain interprets stress, prolonging recovery. But when you shift to slow nasal breathing, you’re telling your nervous system: “I’m safe. Let’s recover.”

Start with nose-in, mouth-out if you're too breathless. Then, transition to full nose-nose breathing as soon as you can.

🎯 Why it matters:
- Reduces fatigue
- Optimizes heart rate variability (HRV)
- Builds resilience
- Prevents overtraining

🧠 Pro tip: Use halftime, breaks, or even moments before a high-pressure moment like a free kick to down-regulate. Soft inhale through your nose, gentle exhale. That’s the secret to laser focus and peak performance under pressure.

This isn’t just about bouncing back — it’s about leveling up your game. Recovery is your performance advantage.

27/01/2026

With so many methods out there — it can feel overwhelming.

But here’s the truth:
👉 Not all breathing exercises are created equal.

Each technique influences your body differently. That’s why we break it down into 3 key dimensions:

🔬 1. Biochemical
Does the exercise raise or lower CO₂?
Is it training your tolerance to carbon dioxide?
Is it hyperventilation (arousing) or hypoventilation (calming)?

🧠 2. Biomechanical
Are you breathing low with your diaphragm, or up into the chest?
Is it strengthening your breathing muscles?
A strong diaphragm means less fatigue, better movement, and more stamina.

🔄 3. Psychophysiological
Is it upregulating (activating the stress response)?
Or is it downregulating (stimulating the vagus nerve and relaxation)?

🎯 Before practicing or teaching a breathing exercise, ask:
What is this doing to my physiology?
Is this right for my (or my student's) current state — stress, recovery, performance?

Breathing isn’t one-size-fits-all. Understanding the why behind the how turns a breathing technique into a powerful tool for transformation — in sport, focus, and life.

25/01/2026

Most people train the squat for strength, mobility, or muscle growth.
But even experienced athletes often miss one crucial element — breathing.

A powerful, stable squat doesn’t start in your legs — it starts with your diaphragm, intra-abdominal pressure (IAP), and the deep coordination of your core from the inside out.

💡 Here’s what Pavol Grman, Oxygen Advantage® Master Instructor, wants you to know:

🔹 Start with the breath, not the bar.
Learn to maintain gentle IAP from start to finish — using nasal breathing only.

🔹 Think “soft belly, strong pressure.”
It’s not about bracing hard. Create a stable “pressure cylinder” with light, low, wide rib expansion — no flaring or belly pushing.

🔹 Stack ribcage over pelvis.
This alignment lets the diaphragm and pelvic floor face each other — essential for pressure regulation and spinal support.

🔹 Inhale to descend, exhale to ascend.
Use light, rhythmic nasal breathing to maintain pressure and flow.

🔹 Less is more.
Pelvic tuck, chest lift, knee collapse? Often signs of pressure loss — not lack of mobility. Fix the breath, and movement naturally improves.

This is the power of Oxygen Advantage® — not just for calm, but for dynamic performance and injury resilience.

Functional breathing is foundational. It regulates pressure, posture, and nervous system tone.
Without it, movement becomes inefficient and compensatory.
That’s why in OA, it’s not just about how you breathe when you’re still — but how you breathe when you move.

👉 Follow for more insights and connect with Pavol Grman.

22/01/2026

👃 Not using your nose can contribute to its dysfunction.
Breathing is a use‑it‑or‑lose‑it system.

Your nose is a living, dynamic organ.
It filters, humidifies, and defends. But it needs airflow to stay healthy.
Mouth breathing starves it of that stimulation.

When you mouth breathe:
• Your nose “gets lazy”
• Airway tissues dry out
• Congestion becomes chronic

That’s why nasal breathing is central to Oxygen Advantage®.
With the right breathing exercises, you can:
• Restore nasal airflow
• Improve your sense of smell
• Support your nervous system and immune barrier
• Regulate breathing volume and CO₂ tolerance

This is functional breathing.
This is how you train the body to breathe the way it’s designed to.

One breath at a time. Through the nose.

📖Learn more: www.oxygenadvantage.com/blogs/science/thirty-functions-of-the-nose/

21/01/2026

☀️ It’s still January… but we’re already thinking sunshine ☀️

🇪🇸 In-Person Oxygen Advantage® Training — Spain
Train live with Patrick McKeown at our brand-new Breathing Centre in Vélez-Málaga.

✨ What to expect
• 3-day immersive instructor certification
• Science-led, practical breathing techniques
• Internationally recognised qualification
• A global community of OA® professionals
• 📘 Training delivered entirely in English

📍 July 2–4, 2026 | Vélez-Málaga, Spain
🔥 Limited spaces — first ever event at this centre

👉 Learn more & secure your place
https://oxygenadvantage.com/collections/live-certification/

20/01/2026

Jiri Procházka’s breathing training is next level.

He’s known to sprint ~120 meters on a single breath hold — at full intensity.

That kind of capacity doesn’t happen by accident. It’s the result of structured breath training, layered over years of elite athletic conditioning and guided by his Oxygen Advantage® coach, Rostislav.

At Oxygen Advantage®, we teach breath holds progressively:
➡️ Starting with short, safe breath holds
➡️ Matched to the individual
➡️ Layered into movement — from walking to sprinting
➡️ Always purposeful. Always safe.

For most, it starts with 10–15–20 paces.
Elite-level capacity is earned — not rushed.

Breathing is powerful.
That’s why it must be trained intelligently.

If you want to understand how — and teach it with skill — that’s what we’ve been doing for 20+ years.

Learn the method.
Respect the process.
Build real performance.

As Jiri says — “Let’s go for that.”

Address

Galway

Telephone

+35391335536

Website

http://www.oxygenadvantage.com/

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