7 Days to Functional Breathing
Day 7 / 7
Functional Breathing in Movement
The final lesson. Let your breathing set the pace, instead of the other way around.
Today's practice
On your next walk or easy run, close your mouth and let your nose set the pace. If it gets uncomfortable, slow down.
Key points
- Nasal breathing is a simple, practical guide to easy and moderate effort.
- Slowing down at first is normal. Work with air hunger, don't force it.
- During hard efforts your body needs more air, and breathing through your mouth is fine.
Safety note: If you have a heart or lung condition, check with your doctor before changing how you exercise.
You've finished the course
Where to go next
Keep taking your BOLT each morning. It's the simplest way to see your progress. When you're ready for more, here are three ways to keep going.
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Free 4-week challenge
Breath Hold Challenge
A 4-week guided program using breath holds during movement to improve tolerance to breathlessness, breathing efficiency, and calm under pressure.
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Online courses · from €60
Go deeper on one area
Sleep and snoring, anxiety and panic, menopause, breathing if you're unwell or breathless, diabetes, and recovery.
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Instructor training · from €499
Teach it to others
Oxygen Advantage® Breathwork Training for Sports,Health, and Wellness Professionals - online and self-paced.
Community
Meet the Oxygen Advantage® community
More than 15,000 certified instructors teach functional breathing in over 60 countries. Read their stories and catch up on news from the team.
Follow along
@oxygenadvantage
Short practices, research updates and conversations with Patrick McKeown, between lessons and after the course.