Oxygen Advantage

Oxygen Advantage Scientifically proven breathing technique to reduce breathlessness, simulate high altitude training, Find out more at www.oxygenadvantage.com

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.

23/05/2026

John O’Hegarty reflects on addiction, the overactive mind, and the human search for silence.

Substances. Scrolling. Distraction.
Different expressions of the same longing.

Breathing can be a way back to presence.

🎧 Full OA® Podcast with Patrick McKeown on Spotify, Apple & YouTube.

A few weeks ago in Las Vegas, Patrick sat down with UFC champion Miesha Tate on the Built for Growth Podcast.In this epi...
21/05/2026

A few weeks ago in Las Vegas, Patrick sat down with UFC champion Miesha Tate on the Built for Growth Podcast.

In this episode they cover:
🥊 Why fighters tap out for the wrong reason
😴 The mouth vs nose debate that could change how you sleep tonight
🌀 CO₂ tolerance — the most underrated edge in sport
⚡️ Flow state, stress, and the one breathing tool you can use anywhere, any time
🔬 Why more air doesn't actually mean more oxygen
🌙 How your hormones affect how you breathe (and what to do about it)

Swipe through for 6 things Miesha wishes she'd known during her UFC career 👉

Full episode on the Built for Growth Podcast with 🎙️

He came to us a few months ago to prepare his breathing for Everest. Yesterday, Pádraig O'Hora stood on the summit.At 8,...
21/05/2026

He came to us a few months ago to prepare his breathing for Everest. Yesterday, Pádraig O'Hora stood on the summit.

At 8,848 metres, there's roughly 33% less oxygen in the air than at sea level. The body's ability to tolerate low oxygen and high CO₂ — to stay calm, keep moving, make good decisions under extreme physiological stress — isn't just trained on the mountain. It's trained long before you get there.

Massive congratulations to Pádraig, Éanna, Adam and the whole Team Ireland. What an achievement. 🇮🇪

You don't have to feel breathless for over-breathing to be a problem.In fact, most people who over-breathe have no idea ...
20/05/2026

You don't have to feel breathless for over-breathing to be a problem.

In fact, most people who over-breathe have no idea they're doing it. It feels normal. It feels fine. The air is going in and out — what could be wrong?

Here's what's happening beneath the surface.

When you breathe too hard or too fast, you expel CO₂ from the blood faster than your body produces it. CO₂ levels drop. And your blood vessels — which rely on CO₂ to stay open and relaxed — begin to constrict.

Less blood flow to the brain. Less oxygen to working muscles. A nervous system quietly shifting toward stress.

All while you feel like you're breathing perfectly normally.

This is why chronic over-breathing is so easy to miss. There's no dramatic symptom.

Just a low-grade, persistent state of reduced circulation and oxygen delivery — showing up as brain fog, fatigue, cold hands, poor recovery, or anxiety that seems to come from nowhere.

The volume of air you breathe determines CO₂ in your blood. CO₂ determines blood vessel tone. Blood vessel tone determines how much oxygen actually reaches your cells.

It's not about breathing more.

It's about breathing less — but better.

Nose. Slow. Light.

That's how you keep your blood vessels open, your circulation strong, and your oxygen delivery where it needs to be.

🔖 Save this — most people have never been taught this.
💬 Drop your BOLT score below if you've tested yourself.
🔗 Learn more: www.oxygenadvantage.com

19/05/2026

Chronic stress can quietly change the way we breathe.

On the the Built for Growth podcast with Miesha Tate, Patrick McKeown explains how stress-driven overbreathing can reduce carbon dioxide levels, constrict blood vessels and limit blood flow to the brain and heart — even in highly trained athletes.

He also explores why nasal breathing during exercise may improve breathing efficiency, nervous system regulation and blood flow during training.

Watch the full episode of the Built for Growth podcast here: https://youtu.be/hLiPM5YIrvs?si=ZvyS5YNUPJj1xRq0

Gallup's 2022 State of the Global Workplace Reports that the majority of people are going through the motions at work. P...
18/05/2026

Gallup's 2022 State of the Global Workplace Reports that the majority of people are going through the motions at work. Physically present. Mentally elsewhere. Running on empty.

And the conversation around fixing it almost always goes the same way.

Better leadership.
Clearer goals.
More flexibility.
Stronger culture.

All valid. All important.

But there's one variable that almost never comes up.

How people breathe.

It sounds too simple. But the physiology is hard to argue with.

Chronic over-breathing — too fast, too hard, through the mouth — lowers CO₂ in the blood, constricts blood vessels, and reduces oxygen delivery to the brain. The result is a nervous system quietly stuck in low-grade stress. Reduced focus. Reduced cognitive clarity. Reduced capacity for the kind of deep, absorbed, high-quality work that actually moves things forward.

Research links dysfunctional breathing patterns to anxiety, fatigue, poor sleep, and reduced resilience — the exact conditions that make engagement impossible.

And on the other side of that equation? Flow. The state of total absorption and optimal performance that research consistently connects to higher job satisfaction, better output, reduced burnout, and genuine engagement.

Flow requires a calm, regulated nervous system. A regulated nervous system requires balanced CO₂. Balanced CO₂ requires functional breathing.

What if part of the answer was already happening 20,000 times a day — and we just haven't been paying attention to it?

💬 What does your organisation currently do to support focus and deep work?
🔗 Oxygen Advantage

“I used to gas out during intense BJJ sessions.”That was Scott’s experience before starting the Oxygen Advantage® Breath...
17/05/2026

“I used to gas out during intense BJJ sessions.”

That was Scott’s experience before starting the Oxygen Advantage® Breath Hold Challenge.

“My breathing tended to be shallow and rapid.”

He committed to the challenge:
• 5 breath holds a day
• every day
• for 4 weeks

His MBT increased from 19 to 32.

But more importantly, he noticed the difference where it mattered most:

“After completing the challenge, I’ve noticed my breathing is much more controlled and efficient, and I’m able to sustain effort for longer without fatiguing as quickly.”

Scott also reported:
• less breathlessness during exercise
• calmer breathing
• improved sleep
• clearer nasal breathing
• greater tolerance to air hunger
• feeling calmer under pressure

Sometimes the biggest shift is not just physical fitness.

It’s learning to stay calm when breathing gets difficult.

5 breath holds a day.
Less than 10 minutes.
4 weeks.

The Oxygen Advantage® Breath Hold Challenge (link in bio)

16/05/2026

In Patrick McKeown’s recent conversation with Tom Myers, Tom shared how modern life may be changing the human body itself.

From narrowing jaws and shrinking airways to posture, stress and mouth breathing, he explains why many of the breathing issues we see today were far less common just a few generations ago.

“All domesticated animals get a narrower jaw… and the same thing may be happening to us.”

Watch or listen to the full conversation with Patrick McKeown and Tom Myers
Spotify | YouTube | Apple Podcasts

Most people assume breathing more means getting more oxygen.It doesn't.When you over-breathe, you wash CO₂ out of your b...
15/05/2026

Most people assume breathing more means getting more oxygen.

It doesn't.

When you over-breathe, you wash CO₂ out of your blood faster than your body can produce it. And without enough CO₂, haemoglobin — the protein that carries 98.5% of your oxygen — holds on too tight.

Blood vessels constrict. Oxygen delivery drops.

More air in. Less oxygen reaching your brain, heart, and muscles.

This is the Bohr Effect. It's textbook respiratory physiology. And it's why breathing volume matters just as much as breathing technique.

The goal isn't to breathe more. It's to breathe right.

Nose. Slow. Light. Less.

That's where the real oxygen advantage is.

🔗 Take the BOLT test to find out how well your body is actually using oxygen.
🔖 https://oxygenadvantage.com/pages/bolt-score-test

13/05/2026

In Patrick McKeown’s conversation with Tom Myers - Tom explores how the body can hold unresolved stress not just emotionally, but physically through posture, tension and breathing patterns.

This was a fascinating discussion on the connection between breath, movement, fascia and emotion — and how breathing patterns can become shaped by life experience.

Watch the full podcast on Spotify, YouTube or Apple Podcasts
https://youtu.be/U73DDtENO4A

“Breathing feels bulletproof right now.”That was one participant’s description after completing the Oxygen Advantage® Br...
13/05/2026

“Breathing feels bulletproof right now.”

That was one participant’s description after completing the Oxygen Advantage® Breath Hold Challenge.

Brian has lived with asthma since childhood.

Years ago, his BOLT score was 7 seconds.
Then 14.
Then the high teens.

He started paying attention to his breathing:
• nose breathing during the day
• mouth taping at night
• walking breath holds from the Oxygen Advantage® book
• daily hill walking through the roads and valleys of South Kerry

Slowly, things changed.

“Mouth taping at night was the game changer for me.”

Today, Brian says:
• no cough
• no chestiness
• no breathing difficulty after meals
• no breathlessness

“Breathing feels clean, calm and controlled.”

During the Breath Hold Challenge, his MBT increased from 80 to 110.

“Daily aggressive hill walking on the roads at speed has become pretty effortless now breathwise.”

This is from years of small, consistent breathing habits building on each other.

Closing the mouth.
Walking with breath holds.
Learning to stay calm with air hunger.
Breathing a little lighter.

Then one day:
“My breathing and fitness has gone to another level.”

The Breath Hold Challenge was designed exactly for this.

Simple daily practice.
Five breath holds.
Less than ten minutes.

And sometimes the results reach much further than people expect.

→ Free 4-Week Breath Hold Challenge (link in bio)

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