LEARN THE METHOD

The Method

The Oxygen Advantage® Method is a science-based system for performance, focus, and recovery. It reconnects breathing with the body's natural design—optimising oxygen use, calming the mind, and strengthening resilience.

Rooted in decades of research and designed for everyone, it transforms how the body breathes, moves, and performs—helping individuals achieve calm, control, and clarity through breath.

HOW IT WORKS

From one simple principle to a complete system for health and performance..

The Oxygen Advantage® begins with one essential principle: nasal breathing.

Breathing through the nose activates nitric oxide, a natural gas that widens airways and blood vessels, boosts oxygen uptake, and steadies the nervous system.

From this foundation, the method becomes a complete, practical system—uniting the science of breathing with real-world application across Body, Sport, and Mind. Each pillar targets a specific dimension of health and performance, together forming a living system for balance and control.

BODY

Foundations of Functional Breathing..

The Body pillar focuses on restoring natural, efficient breathing patterns that allow physiology to thrive. By re-establishing balance through nasal, diaphragmatic breathing, the body becomes more efficient at producing energy, maintaining posture, and recovering during rest.

Better Sleep and Recovery

By retraining your body to breathe light and slow through the nose and engage your diaphragm you can reduce or even stop snoring and sleep-disordered breathing. The result is deeper, more restorative sleep, waking up feeling refreshed and energised.

Improved Oxygen and Energy

Light, slow breathing increases tolerance to carbon dioxide, allowing oxygen to move more effectively from lungs to blood to tissues. As your body becomes better at using oxygen more efficiently, your energy levels rise and breathlessness decreases during everyday movement.

Enhanced Mechanics and Muscle Strength

Retraining your breathing muscles and posture strengthens the diaphragm, relaxes tight shoulders and neck, and supports healthy spinal alignment. As breathing becomes more functional, movement follows suit and you move with greater freedom, balance, and ease. This integration of breath and movement reduces strain on the body and lowers the risk of back pain or injury.

What Changes:

Deeper, more restorative sleep

Reduced snoring and improved oxygen saturation

Lower resting heart rate and higher HRV

Steadier daily energy and reduced breathlessness

Improved BOLT score

Stronger diaphragm and improved posture

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MIND

Breathing for Focus, Calm, and Resilience..

Your breath is the bridge between body and mind. This pillar teaches how to use breathing for calm, clarity, and resilience. Through scientifically grounded breathing practice, blood flow and oxygen delivery to the brain increase while the regions associated with rumination, worry, and overthinking become quieter.

Calm and Regulation

Slow, light nasal breathing activates the "rest and digest" response and improves heart-rate variability. You learn to lower your heart rate, stay calm under pressure, self-regulate and approach challenging situations with confidence.

Focus and Flow

Breath-led concentration practices refine attention and support access to flow states where performance feels effortless and engagement deepens.

Resilience & Balance

Gentle breath-hold and recovery exposures train the nervous system to stabilise quickly after stress. This fosters adaptability and emotional steadiness in high-pressure situations.

What Changes:

Reduced baseline anxiety

Improved HRV and vagal tone

Enhanced emotional control and clarity

Faster recovery from stress

Sharper decision-making and deeper focus

Easier access to flow state

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SPORT

Breathing for Performance and Recovery..

This pillar applies functional breathing to movement and performance. Whether it's jogging a 5k, training for an ultra-marathon, or pushing limits in the gym, these techniques help build control, stamina, and recovery.

Through altitude-simulation and controlled-stressor practices (IHHT), the body is challenged to adapt—improving oxygen efficiency, delaying fatigue, and strengthening resilience. The result is not just better performance, but the ability to stay calm, composed, and efficient under pressure.

Improved Endurance and Stamina

Nasal breathing during exercise trains the body to use oxygen more efficiently and sustain effort with less breathlessness. By combining nasal breathing with reduced breathing frequency, endurance increases, and physical effort feels more controlled and sustainable over time.

Increase Power and High Intensity

Intermittent Hypoxic–Hypercapnic Training (IHHT) takes breathwork into the realm of adaptation. By simulating altitude and creating short, controlled exposures to lower oxygen and higher carbon dioxide, IHHT challenges the body to perform more efficiently. It builds buffering capacity, delays lactic acid accumulation, and strengthens both physical and mental resilience under intensity.

Accelerate Recovery

Breathing slow and low through the nose after training brings down the heart rate faster, helps calm the nervous system and clears metabolic waste so the body can reset faster. You will feel ready sooner for your next workout or game.

What Changes:

Higher VO₂ max and running economy

Improved oxygenation via nasal nitric oxide

Lower breathing rate at equivalent effort

Increased buffering capacity and delayed fatigue

Faster HRV recovery and reduced muscle soreness

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WHO IT'S FOR

A clear path for everyone, from elite athletes to everyday wellness..

Whether a professional athlete, a weekend warrior, an everyday achiever, or someone managing chronic conditions such as asthma, the Oxygen Advantage Method provides a clear path to stronger health and resilience. The three pillars—Body, Sport, and Mind—offer practical tools to build solid foundations and then go deeper, developing awareness, control, and strength with every step.

COURSES

Select your path..

There are many ways to start your Oxygen Advantage journey. We have a broad range of Certification Programmes and Online courses to cater for all levels.

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CERTIFICATIONS

Become an Instructor

Join our global network of certified professionals. Gain the tools to teach functional breathing and altitude simulation techniques to clients, athletes, and organizations.

Global Certification (50+ Countries)

Functional Breathing Instructor Training

Advanced Training with Patrick McKeown

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COURSES

Learn the Method for Yourself

Discover our self-study courses, online coaching, and specialised programs for anxiety, sleep, and respiratory health. Start your journey with the world’s leading breathwork school.

Self-paced online courses

Broad range of courses to suit different needs

All courses based on Oxygen Advantage principals

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