What Is the Oxygen Advantage®? The Science and Benefits Explained
You already know that breathing impacts both mind and body, but you want to explore a method that targets both with clear results.
The Oxygen Advantage® method focuses on three pillars: body, mind, and sport, to improve breathing efficiency, reduce stress, and enhance physical performance.
It is based on scientific principles and offers practical techniques that many people have found helpful.
This article introduces the science behind the Oxygen Advantage method and the benefits you can gain from learning and practicing it.
The Science Behind the Oxygen Advantage®
The Oxygen Advantage is a science-based breathing program that retrains how you breathe by focusing on three interconnected pillars: Body, Mind, and Sport.
It is designed to optimize your breathing so your body works more efficiently, your mind stays calm and focused, and your physical performance improves.
-
Body
Focuses on functional breathing: breathing lightly, slowly, and deeply through the nose. This improves oxygen delivery by increasing nitric oxide production, which widens blood vessels and airways.
It strengthens the diaphragm and improves posture, supporting better movement and reducing injury risk. Retraining breathing muscles and encouraging nasal breathing helps the body produce energy more efficiently and recover better.
-
Mind
Highlights the link between breathing and mental state. Slow, controlled nasal breathing activates the parasympathetic nervous system, promoting relaxation and reducing anxiety.
This breathing pattern improves heart rate variability, a key marker of resilience and emotional balance. It quiets the brain areas linked to worry, helping you stay calm and focused under stress.
-
Sport
Applies breathing principles to physical activity. Nasal breathing during exercise and controlled breath holds help the body adapt to use oxygen more efficiently.
This breathing technique delays fatigue, improves endurance, and increases erythropoietin (EPO) production, a hormone that safely and legally boosts red blood cell production. The method also speeds recovery by calming the nervous system after exertion.
A key tool is the Body Oxygen Level Test (BOLT), which measures how long you can comfortably hold your breath after a normal exhale. The BOLT score provides feedback on breathing efficiency and carbon dioxide tolerance.
A higher score means healthier breathing and better oxygen use. Improving your BOLT score shows progress in all three pillars.
Who Is the Oxygen Advantage ® For?
The Oxygen Advantage suits a wide range of people:
- Elite athletes seeking better performance and endurance
- Casual exercisers wanting to reduce breathlessness and increase energy
- Individuals managing conditions like asthma or anxiety
- Anyone looking to improve breathing during sleep, exercise, or stress.
The method offers practical tools that fit into daily life and existing routines.
10 Key Benefits of the Oxygen Advantage®
Here are some benefits of Oxygen Advantage:
1. Reduces breathlessness during exercise:
By retraining your breathing to be slower and through the nose, you reduce over-breathing. This helps you feel less out of breath during physical activity and improves endurance.
2. Improves oxygen uptake through nose breathing:
Breathing through the nose increases nitric oxide production, which widens airways and blood vessels. This improves oxygen absorption and delivery to tissues.
3. Increases tolerance to Carbon Dioxide:
The method trains your body to better tolerate higher levels of carbon dioxide, which is crucial for efficient oxygen release in your cells and reduces the urge to breathe rapidly.
4. Boosts aerobic capacity:
Improved breathing efficiency increases your ability to use oxygen during exercise, allowing you to perform longer and more intensely without fatigue.
5. Supports endurance adaptations through breath-hold training:
Structured breath-hold exercises apply brief, controlled hypoxic stress that encourages physiological adaptations linked to improved oxygen efficiency, breathing control, and tolerance to effort.
6. Enhances running economy and time:
Athletes benefit from more efficient breathing patterns that reduce energy waste, delay lactic acid buildup, and improve overall stamina and race times.
7. Delays fatigue and lactic acid build-up:
Better oxygen use and carbon dioxide tolerance help your muscles perform longer before fatigue sets in, improving recovery and performance.
8. Strengthens respiratory muscles:
Focused breathing exercises engage and strengthen the diaphragm and accessory muscles, improving breath control and reducing muscle tension in the neck and shoulders.
9. Aids in pre-match preparation:
The method offers breathing routines that help calm nerves, improve focus, and optimize physical readiness before competitions or stressful events.
10. Reduces anxiety and promotes calm:
Slow, nasal breathing activates the relaxation response, lowering heart rate and reducing feelings of anxiety and stress.
Safety Tips for Practicing Oxygen Advantage ®
- Keep breathing gentle and natural.
- Avoid forced breath holds or rapid breathing that cause dizziness or discomfort.
- Use slow, light nasal breaths that feel comfortable and sustainable.
- The method is safe for most people because it restores natural breathing patterns.
- Consult a healthcare provider if you have medical concerns.
- Always listen to your body and stop if you feel dizzy or uncomfortable.
Contraindications:
Certain groups should avoid or modify Oxygen Advantage exercises:
- Pregnant women should avoid breath-holding and strong breath-holding during the first trimester. Gentle nasal breathing is safe later, but breath-holding remains contraindicated.
- Children and adolescents with serious conditions like pulmonary hypertension, diabetes, epilepsy, or severe asthma should not practice breath-holding. Breath-holds may be allowed only if very light and with good breathing control.
- Adults with serious medical or cardiovascular conditions, obstructive sleep apnea, anxiety disorders, chronic fatigue, Long COVID, dysautonomia, active cancer treatment, or unstable breathing (BOLT score <12 seconds) should avoid strong breath holds and controlled hyperventilation. Adults over 60 should use caution unless supervised.
- Water safety: All breath-hold and reduced-breathing exercises must be performed on dry land only.
- People with a history of fainting, concussion, severe POTS, uncontrolled asthma, severe COPD, active infections, eating disorders, stroke, or sickle cell disease should avoid strong air hunger or extended breath holds.
Following these guidelines ensures safe, effective practice of the Oxygen Advantage method.
How to Start with Oxygen Advantage ®
- Practice nasal breathing only: inhale and exhale through your nose.
- Focus on light, slow breaths instead of deep, forceful ones.
- This approach increases tolerance to carbon dioxide and strengthens the diaphragm.
- Use guided breathing exercises from videos or apps to learn correct techniques.
- Incorporate exercises into daily life, exercise sessions, and before sleep for best results.
- Download the Oxygen Advantage® app to practice breathing exercises.
Experience the Power of Oxygen Advantage ®
Effective breathing is a fundamental skill that enhances your health, mental clarity, and physical performance. Oxygen Advantage offers proven, science-based techniques that improve breathing efficiency, reduce stress, and boost endurance, providing tangible benefits for everyday life and athletic achievement.
Enroll in our online courses that equip you with practical tools to improve energy, recovery, and well-being, making it ideal for anyone ready to enhance their breathing habits.
Expand your professional skills and credibility by getting OA certified. The certification program provides in-depth training and official recognition, empowering health and fitness professionals to confidently teach and apply this powerful breathing method.
Work directly with a certified Oxygen Advantage instructor for personalized support tailored to your goals. This hands-on coaching accelerates improvement, ensures safety, and offers expert advice for those seeking focused, expert-led guidance.