Patrick McKeown, author of The Oxygen Advantage, joins us for a jam-packed hour where we cover everything from breathing basics, to masterclass and instructor level concepts that will help us:

  • Reduce breathlessness during physical exercise
  • Increase oxygen delivery to the brain
  • Improve sleep
  • Boost concentration
  • Regulate emotions & remain focused under stress
  • Support immunity & overall health, and more

We cover how something as seemingly simple as breath can impact so many areas of our lives, the ideal breath, BOLT scores (and how to improve them), improving sleep and brain function, and some breathing exercises to improve CO2 tolerance (simulate altitude training --> see below for instructions.)


Links & Resources

The Strong Breath Holding Exercise Patrick shared to increase CO2 tolerance/threshold:

  • ** Healthy people only. Not for pregnant people. Not for those w/ High Blood Pressure **
  • EASY: Exhale and hold the breath (pinching nose) for 10-15 paces. Rest 30 seconds and breath normally. Repeat for 5 rounds.
    • Great for mediation
    • More stressed we are, the slower we walk
    • Start with 10-15 paces, increasing paces over time as it gets easier (15, 17, 20, 22, 25,…)
  • HARDER: (this one is a stressor – realize this and account for it)
    • Hold as long as possible. Walk, walk faster, jog, push for greater time, speed, and distances.
    • First 6 breaths after the hold = Minimal (light) breathing (to increase length of hypoxic state)
    • The take 12-18 “normal” breaths.
    • Repeat 5 times
    • Forced anaerobic state. Forces adaptations. IMPROVES ANAEROBIC CAPACITY

Follow Ryan & The BHP