The Oxygen Advantage: The Simple, Scientifically Proven Breathing Techniques for a Healthier, Slimmer, Faster, and Fitter You
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A simple yet revolutionary approach to improving your body’s oxygen use, increasing your health, weight loss, and sports performance—whether you’re a recovering couch potato or an Ironman triathlon champion. With a foreword by New York Times bestselling author Dr. Joseph Mercola.
Achieve more with less effort: The secret to weight loss, fitness, and wellness lies in the most basic and most overlooked function of your body—how you breathe. One of the biggest obstacles to better health and fitness is a rarely identified problem: chronic over-breathing. We often take many more breaths than we need—without realizing it—contributing to poor health and fitness, including a host of disorders, from anxiety and asthma to insomnia and heart problems.
In The Oxygen Advantage, the man who has trained over 5,000 people—including Olympic and professional athletes—in reduced breathing exercises now shares his scientifically validated techniques to help you breathe more efficiently. Patrick McKeown teaches you the fundamental relationship between oxygen and the body, then gets you started with a Body Oxygen Level Test (BOLT) to determine how efficiently your body uses oxygen. He then shows you how to increase your BOLT score by using light breathing exercises and learning how to simulate high altitude training, a technique used by Navy SEALs and professional athletes to help increase endurance, weight loss, and vital red blood cells to dramatically improve cardio-fitness.
Following his program, even the most out-of-shape person (including those with chronic respiratory conditions such as asthma) can climb stairs, run for a bus, or play soccer without gasping for air, and everyone can achieve:
• Easy weight loss and weight maintenance
• Improved sleep and energy
• Increased concentration
• Reduced breathlessness during exercise
• Heightened athletic performance
• Improved cardiovascular health
• Elimination of asthmatic symptoms, and more.
With The Oxygen Advantage, you can look better, feel better, and do more—it’s as easy as breathing.
times an hour. During sleep apnea, the oxygen saturation of the blood with oxygen can reduce from normal levels of around 98 percent to as low as 50 percent. These reduced oxygen levels can cause an increase in EPO of 20 percent. Of course, there is quite a difference between the condition of sleep apnea and the practice of breath holding to enhance sports performance. However, it is interesting to note the effect of breath holding (both voluntary and involuntary) on the production of natural
you have never directed your attention to your inner body before, start off slowly. If you have learned to follow and reduce your breath, you will find this relatively easy to do. Close your eyes and bring your attention to one of your hands. Direct your focus to the hand and feel it from within. With your eyes closed, feel the inner sensations of your hand. You may begin to notice the temperature of the air against your skin, or you may feel subtle inner bodily sensations. Stay with these
worsened blood flow. But the middle path—moderate-intensity exercise, such as a brisk walk or a light jog or cycle—increased production of nitric oxide and improved blood flow throughout the body. While physical exercise is an excellent way to increase nitric oxide, diet, dietary supplements, and nasal breathing also play significant roles. In a recent conversation with Irish cross-country running coach John Downes, he told me how he actively encourages his athletes to drink beet juice,
anaerobic performance Oxygen Advantage Exercise Summary The following BOLT measurement and exercises are explained in detail in earlier chapters. Body Oxygen Level Test (BOLT) 1. Nose Unblocking Exercise 2. Breathe Light to Breathe Right 3. Breathe Light to Breathe Right—Jogging, Running, or Any Other Activity 4. Breathing Recovery, Improved Concentration 5. Simulate High-Altitude Training—Walking 6. Simulate High-Altitude Training—Running, Cycling, Swimming 7. Advanced
before breakfast and 6 during the day. The number of paces that a child is able to do should increase by 10 every week, with a goal of reaching a score of 80 to 100 paces. • While practicing the Nose Unblocking Exercise, I often encourage children to wear paper tape over their mouth. This ensures that the mouth is closed during the exercise, with no air sneaking. • Wearing the tape while watching TV or going about the house can also be very helpful for a child to get used to breathing through