ARE YOU READY FOR THE CHALLENGE?

The Oxygen Advantage® Nasal 5K Running Challenge

An 8-week, science-backed program to help you run with calm, controlled breathing — and complete a nasal 5K at your own pace.

SIGN UP FOR FREE TODAY!

A Welcome Message from Patrick Mckeown

Top 3 Benefits of Joining the Nasal 5K Challenge:

Breathe Better, Run Calmer

Participants consistently reported less panic under effort, improved breathing efficiency and more control at slower heart rates.

Better Recovery & Energy

Many noticed faster post-run recovery, improved sleep quality, reduced stress and mental fatigue.

Confidence & Consistency

“I didn’t think I could do this — but I did.”

Shared progress, weekly guidance, and a supportive community help you stay consistent, motivated, and confident — from Week 1 to your nasal 5K.

SIGN UP TODAY!

What This Challenge Really Does

Most runners train their legs.
Very few train their breathing.

The Nasal 5K Challenge teaches you how to:
Breathe calmly under effort
Use oxygen more efficiently
Control air hunger instead of panicking
Recover faster between sessions
Make nasal breathing feel natural — even while running
SIGN UP AND TRANSFORM YOUR RUNNING!

How the Challenge Works

1. Weekly Guidance (By Email)

Each week you’ll receive:

  • Clear, effort-based run guidance
  • Simple breathing exercises
  • Reassurance on what’s normal (runny nose, air hunger, slower pace)

You train at your own pace. No chasing numbers.

2. Simple Tools That Actually Help

You’ll also get:

  • Guided breathing audios
  • Short video explanations
  • Community support for motivation and questions

Many participants said this structure helped them stick with it.

3. Your Nasal 5K (Week 8)

In the final week, you’ll complete:

  • A nasal-only 5K
  • Or a walk–run equivalent
  • Or a nasal effort on another modality if needed (bike, elliptical)

Completion matters more than time.
START YOUR FREE 8-WEEK CHALLENGE
From Over-Breathing to Ultra Success

From Over-Breathing to Ultra Success

Meet Ihor Verys, an ultrarunner who transformed his performance and endurance through nasal breathing.

The Turning Point: During a grueling race, Ihor experienced severe chest pain and breathlessness. He realized the issue wasn’t in his legs—it was in his breathing habits.
The Discovery: Inspired by The Oxygen Advantage by Patrick McKeown, Ihor embraced nasal breathing. It wasn’t easy—he had to slow down, retrain, and stay consistent.
Unstoppable Results: Ihor went on to achieve extraordinary feats, including running 718 kilometers over 107 hours at Big’s Backyard Ultra and completing the legendary Barkley Marathons.

The Science Behind Nasal Breathing

Rooted in decades of research and proven by leading experts, the benefits of nasal breathing aren’t just claims—they’re facts. Every benefit is backed by science—and results that speak for themselves.
Oxygen Efficiency

Nasal breathing filters, warms, and humidifies the air, ensuring oxygen reaches your muscles more effectively. Bonus: It boosts nitric oxide, which dilates blood vessels for better oxygen delivery.

Lower Heart Rate

Breathing through your nose naturally slows your breathing rate, keeping your heart rate lower during runs. This means you can sustain your effort for longer without burning out.

Enhanced Recovery

Mouth breathing can overwork your respiratory system, leaving you gasping post-run. Nasal breathing helps regulate your breath and heart rate, so recovery starts the moment you stop running.

Mental Calm

Your breath controls your nervous system. Nasal breathing activates the parasympathetic system (your “rest and digest” mode), keeping you calm and focused even when the miles get tough.

Injury Prevention

Mouth breathing often leads to overexertion, which can push you too hard, too soon. Nasal breathing forces you to slow down initially, helping you build endurance safely.

Sustainable Energy

By improving fat oxidation, nasal breathing trains your body to burn fuel more efficiently. This is why elite ultrarunners like Ihor Verys rely on it to sustain energy during grueling races.

SIGN UP FOR FREE TODAY!

FAQ

The Oxygen Advantage® Nasal 5K Challenge is an 8-week, guided breathing-led running program designed to help you transition to nasal breathing during exercise and complete a nasal 5K at your own pace.

Rather than chasing speed or distance, the challenge focuses on:

  • Breathing control
  • Oxygen efficiency
  • Calm effort under load
  • Sustainable endurance

Many participants slow down at first. That’s not a setback — it’s part of the adaptation process.

This challenge is suitable for all levels, including:

  • Beginners new to running or returning after a break
  • Recreational runners who feel breathless or fatigued
  • Competitive runners looking to improve efficiency and recovery
  • Walkers or cross-trainers curious about nasal breathing

You can walk, jog, run, or combine all three.

What matters most is how you breathe, not how fast you move.

You do not need to:

  • Run continuously
  • Hit specific paces
  • Keep up with anyone else

The challenge follows a progressive, breathing-first structure over 8 weeks. Each phase builds nasal breathing tolerance gradually, allowing your body to adapt safely.

Weeks 1–2: Adaptation Phase

Focus: Getting comfortable with nasal breathing and air hunger

  • Walk–run sessions at low intensity
  • Short, manageable efforts
  • Breathing exercises to improve CO₂ tolerance
  • Expect nasal congestion or a runny nose — this is normal

Weeks 3–4: Stability & Endurance

Focus: Maintaining calm nasal breathing for longer periods

  • Steady efforts at an easy, conversational intensity
  • Pace is deliberately slow
  • Breathing efficiency improves before fitness does

Weeks 5–6: Controlled Intensity

Focus: Introducing short periods of moderate effort

  • Brief Zone 3 exposure (optional and adaptable)
  • Emphasis on control, not suffering
  • Clear guidance on when to slow down or walk

Weeks 7–8: Confidence & Completion

Focus: Refining breathing and pacing for your nasal 5K

  • Reduced overall volume
  • One nasal-only 5K or equivalent effort
  • Completion matters more than time

👉 You can repeat a week, shorten sessions, or adapt the plan at any point.

Air hunger is expected when learning nasal breathing.

It does not mean you are lacking oxygen or doing something wrong.

Common early experiences include:

  • Feeling breathless at slower speeds
  • A runny or blocked nose
  • Needing to walk more often

These sensations typically improve as CO₂ tolerance increases and breathing efficiency improves.

The program teaches you how to:

  • Recognise normal vs excessive discomfort
  • Slow down appropriately
  • Stay calm instead of panicking

You’ll receive weekly emails that include:

  • Clear session guidance
  • Breathing exercises
  • Explanations of what sensations are normal
  • Tips to stay consistent and motivated

The challenge is self-paced. You decide:

  • When to start
  • When to repeat a week
  • How to adapt sessions to your energy levels

Many participants found this flexibility essential to their success.

Most participants completed:

  • 2–3 focused sessions per week
  • Sessions typically ranging from 15–40 minutes, depending on the week and individual ability

You’ll also be encouraged to practice nasal breathing during:

  • Daily walks
  • Light movement
  • Everyday activities

The goal is to make nasal breathing a habit, not just a workout skill.

No.

Many participants:

  • Walked the entire distance
  • Used walk–run intervals
  • Completed the effort on a bike, elliptical, or other modality due to injury

The challenge is about breathing adaptation, not proving anything.

Not directly.

Some participants did improve pace — but most reported:

  • Better breathing efficiency
  • Lower perceived effort
  • Faster recovery
  • Improved sleep and stress levels

Performance improvements often followed after breathing improved.

Participants consistently said the most valuable aspects were:

  • Clear structure without pressure
  • Understanding why breathing felt difficult
  • Learning to slow down without guilt
  • Realising nasal breathing is possible

Many reported they now apply nasal breathing to all training, not just running.