Angle Orthod. 1990 Fall;60(3):167–76. Deb U, Bandyopadhyay SN. Care of nasal airway to prevent
orthodontic problems in children. J India n Med Assoc. 2007
Nov;105(1 1):640, 642. Harari D, Redlich M, Miri S, Hamud T , Gross
M. T he ef fect of  mouth breathing versus nasal breathing on dent ofacial
and cran iofacial development i n orthodontic patients. Laryngoscope . 2010 Oct;120(10):2089–93. 224  Y ogi Bhajan: Bhajan. The Living Chronicles of Y ogi Bhajan aka the
Siri Si ngh Sahib of Sikh Dharma . WhoAreTheSikhs.com. www .harisingh.com/LifeAc cordingT oY ogiBhajan.htm. 224  Th e ancient B uddhist: Mallin son J. The Khecarîvid yâ of Adinathâ. London and New Y ork: Routledge; 2007:17–19. 225  I n a pap er written by researchers: W ong EM, Ormiston ME, Haselhuhn
MP . A face only an investor could love: CEOs’ facial structure predicts
their firms’ financial performance. Psychol Sci . 2011
Dec;22(12):1478–83. 225  In a separate study: Ibid. 226  Chron ic, habitual mouth: Okuro R T , Morcillo AM, Sakano E,
Schivinski CI, Ribeiro MÂ, Ribeiro JD. Exercise capacity , respiratory
mechanics and posture in mouth breathers. Braz J Otor hinolaryngol . 2011 Sep–Oct;7 7(5):656–62. O kuro R T , Morcillo AM, Ribeiro MÂ,
Sakano E, Conti PB, Ribeiro JD . Mouth breathing and forward head
posture: Ef fects on respiratory biomechanics and exercise capacity in
children. J Bras Pneumol . 2011 Jul–Aug;37(4):471–9. Conti, Sakano,
Ribeiro, Schivinski, Ribeiro 2011, 471–9. 226  “M any of the se children”: Jef ferson Y . Mouth breathing: Adverse
ef fects on facial growth, health, academics and behavior . Gen Dent . 2010 Jan–Feb;58(1):18–25.226  D r . Egil Peter Harvold: Harvol d EP , T omer BS, V ar gervik K, Chierici
G. P rimate experiments on o ral respiration. Am J Orthod . 1981
Apr;79(4):359–72. Miller AJ, V ar gervik K, Chierici G. Seq uential
neuromuscular changes in rhesus monkeys during the initial adaptation
to oral respiratio n. Am J Orthod . 1982 Feb;81(2):99–107. Moses AJ. Airways and appliances . CDS Rev . 1989 Mar;82(2):50–7. A vailable at:
www .tmjchicago.com/uploads/airwaysandappli ances.pdf (accessed
September 2, 2014). 227  D r . Harvold’ s: V ar gervik K. Egil Peter Harvold, Orthodont ics: San
Francisco. Calis phere, University of California. texts.cdlib.or g /view? docId=hb0h4n99rb &doc
.view=frames&chunk.id=div00029&toc.depth=1&toc.id= (accessed
September 2, 2014). 227  Research has suggested: T rabalon M, Schaal B. It takes a mouth to eat
and a nose to br eathe: Abnorma l oral respiration af fects neonates’ oral
competence and systemic adaptation. Int J Pediatr . 2012;2012:207605. O’Hehir T , Francis A. Mout h vs. nasal breathing . Hygientown. September 2012. www .hygienetown.com/hygienetown/article.aspx? i=297&aid=4026 (accessed September 2, 2014). 229  Development of the lower jaw : Meridith HV . Growth in head width
during the first twelve years of life. Pediatrics. 1953 Oct;12(4):41 1–
29. 230  The detrimental ef fects: Schreiner C. Nasal airway obstruction in
children and secondary dental deformities . U niver sity of  T exas
Medical Branc h, Department of Otolaryngology , Grand R ounds
Presentation . 1996. 14. Exer cise as if Y our Life Depends on It
232  Dozens  of studies: Blair SN, Cheng Y , Holder JS. Is physical ac tivity or
physical fitness more important in defining health benefits? Med Sci
Sports Exer c.  2001 Jun;33(6 Suppl):379–99. Crespo CJ, Palmieri MR,
Perdomo RP , et al. The relatio nship of physical activity and body
weight with all-cause mortality : Results from the Puerto Rico Heart
Health Program. Ann Epidemiol. 2002 Nov;12(8):543–52. Oguma Y ,
Sesso H D, Paf fenbar ger RS Jr , Lee IM. Physical activity and all causemortality in women: A review of the evidence. Br J  Spo rts Med . 2002
Jun;36(3):162–72. 232  N ot only this: A most interest ing study investigating the relationship
between regula r physical exercise and cardiovascular healt h was
conducted as far back as 1952 by Scottish epidemiologist Dr . Jeremy
Morris. Commo nly , known as the “bus conductor study ,” Dr . Morris
and colleagues investigated the incidence of heart attacks across
31,000 male transport workers between the ages of 35 and 65 who
worked during the years 1949 and 1950. Morris JN, Heady JA, Raf fle
P A, Roberts CG, Parks JW . Coronary heart-disease and physical
activity of work. Lancet  1953 Nov 21;265(6795):1053–7. 232  The  sam e study : Andrade J, Ig naszewski A. Exercise and the heart: A
review of the ea rly studies, in m emory of Dr R.S. Paf fenbar ger . B C
Med J . 2007 Dec;49(10):540–6. Appendix: Upper Limits and Safety of Br eath Holding
290  A nother ef fect is bradycard ia: Lindholm P , Lundgren CE. The
physiology and pathophysiology of human breath-hold diving. J Appl
Physiol. 2 009 Jan;106 (1):284-92. Esp ersen, Frandsen, Lorentzen,
Kanstrup, Christensen 2002 May , 2071–9. 290  Breaking point: Lin YC, Lally DA ,  Moore T O, Hong SK. Physiological
and conventional breath-hold break points . J Appl Physiol. 1974
Sep;37(3):291–6 . 290  While it is extremely: Nunn  JF . Applied Respiratory Physiology . London and Boston: Butterworths; 1987. 291  Res earch by Iv ancev: Ivancev  et al. investigated whether re petitive
breath holding blunts the chemoreceptors, resulting in reduced
reactivity to carbon dioxide. Blunted chemoreceptors are recognized as
a common result of obstructive  sleep apnea. Ivancev et al. tested the
hypothesis that repeated breath  holds, which are an integral part of
breath-hold diving, blunt cerebrovascular reactivity to hypercapnia. T wo groups of seven elite bre ath-hold divers and seven non-divers
were inv olved in  the test. The study noted that breath-hold diver s had a
greater toleranc e to carbon d ioxide, lar gely the result of lower
breathing frequ ency . The findings of the study were “that the
regulation of the cerebral circulation in response to hypercapnia isintact in  elite breath-hold divers , potentially as a protective mec hanism
against the chronic intermittent cerebral hypoxia and/or hyper capnia
that occurs during breath-hold diving.” Therefore, regular brea th-hold
practice does not impair cerebrovascular reactivity to high carbon
dioxide pressure. Ivancev V , Palada I, V alic Z, et al. Cerebrovascular
reactivity to hypercapnia is unimpaired in breath-hold divers. J
Physiol. 2007 Jul 15;582(Pt 2):723–30. 291  A  further stud y by Joulia: W ith repeated practice, elite bre ath-hold
divers a re able to sustain very l ong breath holds that induce a  severe
drop in oxygen without causing  brain injury or blackouts. A study of
the circu latory e f fects of apnea in elite breath-hold divers by Joulia et
al. s howed that bradycardia a nd peripheral vasoconstriction were
accentuated in breath-hold divers compared with non-divers. In
addition, a decrease in oxygen s aturation was less and carotid a rteries
blood fl ow was  greater among the breath-hold divers during apnea. Joulia F , Lemaître F , Fontanari P , Mille ML, Barthelemy P . Circ ulatory
ef fects of apnea in elite breath- hold divers. Acta Physiol (Oxf). 2009
Sep;197(1):75–82. 293  “Ple ase do not practice”: Preparation. Navy Seals. www .navyseals.com/prepara tion (accessed August 20, 2012).A c k n o w l e d g m e n t s
T his b ook would not have been possible without the spirited su pport of
Oxygen Advantage coaches and athletes and gifted advice from a number
of ex traordinary  people. In parti cular , I would like to thank my book agent,
Doug A brams, a nd his team, in cluding Lara Love, who spurred me on to
rewrite the entire original manuscript, providing insights, clarity , and
editing to help e nsure that I communicated my message just “ as if I were
talking to a fell ow down at the  pub.” T o Cassie Jones and the publishing
team at W illiam  Morrow , thank you so much for your dedicated support and
commitment in making this book a reality . Thank you, Claudia Connal and
colleagues from  Piatkus and Little Brown Book Group, for getting this
book int o the hands of readers throughout Europe, South Africa , Australia,
and New Zealand. Also helping me along this jou rney was Jo Gatford, who weaved her
magic through 95,000 words, knitting the final manuscript into a readable
and digestible form. T o my colleagues, including Dr . Alan Ruth, whose attention to detail
astounds me, T om Herron, Eoin  Burns, Carol Baglia, Don Gord on, Eugenia
Malyshev , Dr . Charles Florendo , T om Piszkin, and W illiam L. Robbins—
thank yo u so much for dropping your work to read through the manuscript,
providing honest and direct feedback on what needed to be changed and
where. James O’T oole, Eamon Howley , and Danny Dreyer—thank you for
providing encouragement and b elief that the message imparted in this book
would be valuable to athletes. Thank y ou to Sarah Gallagher for her expertise in checking papers,
adding studies, and clarifying  others to ensure that I interpreted the
information on cardiovascular health accurately . Special thanks to Dr .Joseph Mercola, who has devoted his life’ s work to educating the public
about si mple, safe, and ef fective preventative measures to ensure good
health. Dr . Mercola, the world needs more people like you! T o soccer coach Don O’Riordan and the dedicated players of Galway
WFC, thank you for your assistance in tailoring the Oxygen Advantage
program to a team sport environment. I m ust also than k my illustrator , Rebecca Bur gess, who always comes
out on top with beautiful images that communicate the content visually . Thanks also to my wife, Sinead, who, with her great sense of  humor ,
insisted that my acknowledgment to her shouldn’ t be as boring as my usual
ones. W ell, you can be the judge of that! T o my beautiful daugh ter , Lauren,
may you grow up as a nasal breather . And fin ally , tha nk you to my readers for taking a chance on me by
buying and reading this book. I hope you derive lifelong benefits from the
words within.A b o u t  O x y g e n A d v a n t a g e . c o m
V isit our website for app downloads, coaching, Skype consultations, and
webinars. By now , I hope that you have begun to put the Oxygen Advantage
program into practice. For some, the theory and exercises in this book will
be enoug h to completely revolutionize their exercise routine and health. For
others, practical experience ma y be needed to help them to apply their
knowledge and understanding of the Oxygen Advantage progr am. As you
make progress, you may wish to take advantage of the personal services of
our expert Oxygen Advantage coaches or our online Skype course and
webinar . •   O xygen Advantage coaches are available in several locatio ns
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the best progress possible, safely and quickly . •   S kype course s of fer the oppo rtunity to benefit from a one-t o-
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will rece ive exp ert guidance, feedback, a specifically tailored
program, and the motivation you need to ensure you make
optimal progress. •   Our Oxygen Advantage webinar shows Patrick teaching each of
the exercises to athletes, allowing you to see how the
techniques are practically applied in real time.If you would like to find out more or get in touch, please visit
OxygenAdvantage.com. Y our feedback and suggestions are
greatly appreciated.I n d e x
The pagination of this electron ic edition does not match the edition from
which it  was created. T o locate a specific entry , please use y our e-book
reader ’ s search tools. A
Abdominal breathing, 51, 52, 59, 184–85
benefits of, 72–74
deep breath myth and, 69–70
the diaphragm and, 71–74
exercise to encourage. See  Breathe Light to Breathe Right
following the breath to enter the zone, 156–58
Acclimatization, 102, 117–18
Acid-forming foods, 52–53, 177–79
Active mind, 143–44, 152–54
Advanced Breathe Light to Breathe Right, 255–65
mer ging abdominal movements with breathing, 259–61, 260
reducing breathing volume using abdominal breathing, 261–65
relaxing and activating the diaphragm, 257–58
Advanced simulation of high-altitude training, 132–35, 133, 253,  253–54
guidelines before beginning, 132–33
guidelines for , 133–34, 253–54
Aerobic capacity and VO 2  max, 34–35, 57, 96, 100, 103–4
Aerobic exercise, 103–4, 180. See also  High-intensity training
Af fluence, and asthma rates, 211–12
Air intake. See also  Breathing volume
cardiac arrest and strenuous exercise, 202
diet and, 53reducing during physical exercise, 84–86
Air shortage, 78, 110, 124–25. See also  Breathing exercises
benefits of Oxygen Advantage breathing techniques, 46, 220
following the breath, 156–58
headaches during, 110, 113
holding breath during warm-up, 88
Airways, 58–59
asthma and, 212, 213,  215–16, 296 n
BOL T score and size of, 82
dilation and constriction of, 25, 27–28, 38, 120, 217
facial structure and size of, 83–84, 222, 223, 225, 226
nitric oxide and, 60, 82, 195
Alcohol, 97, 175
Ali, Muhammad, xi, 140–41
Alkaline-forming foods, 52–53, 178–79
Altitude acclimatization, 102, 117–18
Altitude sickness, 118
Altitude training. See  High-altitude training
Alveoli, 19, 20
American Rhinologic Society , 55–56
Anaerobic exercise, 103–4, 114, 180
Ancient tribal secrets, 79–81
Anderson, David, 196
Angina pectoris, 194
Animals, breathing in, 53–55
Antioxidants, 34, 187–90, 318 n
Anxiety , 167–68
Apnea. See  Sleep apnea
Appetite suppression, 173–74, 175, 177
Aristotle, 225
Armstrong, Lance, 97–98
Arrhythmia, 201, 203, 204, 325 n
Asthma, 209–20
author ’ s symptoms, 214–15
BOL T score and, 217–18
breath-hold time and, 40, 41breathing volume and, 211–14, 213
causes of, 211–14
Doug’ s case, 10–11
exercise for stopping symptoms, 218, 219,  220
exercise-induced. See  Exercise-induced asthma
Julian’ s case, 209–10
Michael’ s case, 220
nasal breathing for , 215–16
origins of term, 210–11
rate of, 210–11
swimming for , 216–17
Asthma Care, 215
Attention deficit disorder (ADD), 226
Attention spans, 143–44
Automatic bodily functions, 158
B
Bailey , Stephen, 103–4
Baking soda. See  Bicarbonate of soda
Beet juice, 196–97
Bicarbonate of soda, 113–16, 308–9 n
how to take, 115–16
Big breaths, 39, 45–46, 68–69, 168, 244
Bilton, Nick, 144
Birds, breathing in, 54
Blocked nose, 40, 124, 215, 234
Nose Unblocking Exercise, 61–63, 62,  244–45,  245
Blood
circulation of, 27–28
composition of, 100–101
delivery of oxygen to muscles and or gans from, 19–20, 24, 26–27, 108,
109
Blood cells, red. See  Red blood cells
Blood clotting, 195
Blood doping, 95–99
Blood flow , 5, 72–73, 195–96Blood pH, 74, 108, 177–78
bicarbonate of soda for , 113–14
regulation of, 28–31, 29
Blood pressure, 196
high. See  Hypertension
Blood sugar , 174, 176, 177, 179
Blood transfusions, 96–99
Blood vessels, 20, 22
carbon dioxide and, 29, 32–33, 34
dilation and constriction of, 5, 25, 27–28
nitric oxide and, 58–60
Body detoxification, 49–50
Body Oxygen Level T est (BOL T), 22, 37–49, 242–44
how it works, 39–40
measuring, 37–39
scores. See  BOL T scores
sports performance and, 44–45
Bohr , Christian, 26
Bohr , Niels, 26
Bohr Ef fect, 5, 24, 26–27, 108
BOL T . See  Body Oxygen Level T est
Bolt, Usain, 221
BOL T scores, 243–44, 268–81
10 seconds or less, 41–42, 42,  48, 82, 179
program for , 268–70, 280
10 to 20 seconds, program for , 271–73, 280
20 seconds or less, 40, 42, 43,  44–45, 48, 56, 82, 167, 233, 249
program for , 271–73, 280
20 to 30 seconds, program for , 274–76, 281
30 seconds, 43, 43,  44, 48, 82
program for , 277–79, 281
40 seconds, 40, 43, 43,  49, 82, 167, 233, 281
air shortage and, 78, 110
asthma and, 217–18
body detoxification and, 49–50
breathing volume and, 41–43, 44, 138breathlessness during sports and, 40–41
exercise ability general guidelines, 82–83
how it works, 39–40
increasing. See  Increasing BOL T scores
measuring, 37–39, 91–92
Boston Marathon, 116
Boxing, 140–41, 309–10 n
Brahmari, 60–61
Brain, 146–47
oxygenation of the, 165–68
Breast cancer , bicarbonate of soda therapy , 114
Breathe Light to Breathe Right, 74–76, 75,  246–47, 266
advanced method. See  Advanced Breathe Light to Breathe Right
Anna’ s case, 199
appetite and weight loss, 179–80
asthma and, 217–18
bodily changes from, 76
Eamon’ s case, 175–76
following the breath meditation, 156–58, 181
guidelines for , 74–75, 246–47
jogging or running, 89–90, 247, 266
for quality sleep, 169
Breath hold (holding), 105–13, 121–35
after an exhalation, 108
bicarbonate of soda and, 114, 309 n
carbon dioxide and, 33, 39
in children, 124
de Oliveira’ s techniques, 121–22
exercises. See  Breath-holding exercises
to improve respiratory muscle strength, 110–11
increasing EPO naturally , 109
influences on length of time, 292–93
to prepare for ascent to high altitude, 117–19
to reduce lactic acid, 111–12
running economy and, 36
Rupp’ s method, 123science of, 104–7, 108, 188–89
stages of, 292
testing, 37. See  also  Body Oxygen Level T est
upper limits and safety of, 290–91
Zátopek’ s method, 122–23
Breath-hold divers, 105–7, 137, 138, 305–6 n,  307 n,  319 n,  330–31 n
Breath-holding exercises, 125–36, 188–89, 244–65. See also  Breathe Light
to Breathe Right
advanced simulated high-altitude training, 132–35, 133, 253,  253–54,
266
BOL T scores and, 41–43, 44, 48–49, 180, 190
Breathing Recovery , 91, 166,  166–67, 175, 248
Nose Unblocking Exercise, 61–63, 62,  244–45, 245
pulse oximeters for , 125–26
simulated high-altitude training while cycling, 130, 252
simulated high-altitude training while jogging or running, 129,  129–30,
251–52, 266
simulated high-altitude training while swimming, 131–32, 252
simulated high-altitude training while walking, 126–29, 127,  249–51,
250,  266
warm-up and, 85, 87–88
Breathing
from the abdomen. See  Abdominal breathing
in animals, 53–55
bell jar experiment, 70, 70
big breaths, 39, 45–46, 68–69, 168, 244
breaths per minute, 21–22, 76–78
chronic overbreathing. See  Chronic overbreathing
deep, 18, 21, 52, 69–70
the diaphragm and, 71–74
facial structure and, 83–84, 221–27, 229–30
heart rate and, 197–200
“less is more” theory of, 68, 191
by mouth. See  Mouth breathing
nitric oxide and, 58–61
by nose. See  Nasal breathingthe nose and, 55–61
overview of, 5–6, 19–21
philosophy of ef fortless, 67–69
physiology of, 51–52
rate of, 21, 22
regulation of, 21–25
respiratory system. See  Respiratory system
timing your , 76–78
upper -chest, 42, 52, 69, 71, 72
Breathing exerc ises, 67–68. See also  B reath e Light to Breathe Ri ght;
Breath-holding exercises
asthma and, 214
following the breath, 156–58, 181
“Breathing-friendly” foods, 53
Breathing Recovery Exercise, 91, 166,  166–67, 175, 248
Breathing volume, 21–25. See also  Body Oxygen Level T est
asthma and, 211–14, 213
BOL T score and, 41–43, 44, 51
carbon dioxide and, 22–25
timing your breathing, 76–78
Breathlessness, 32, 33, 124
asthma and, 28, 213
BOL T score and, 40–41
carbon dioxide and, 32, 33
Bronchi, 19, 20
Bronchioles, 19, 20
Bugatti V eyron, 53–54
Buteyko, Konstantin, 7, 215
Buteyko Meets Dr . Mew: Bute yko Method for Childr en and T eenagers
(McKeown), 230, 286
C
Calorie restriction, xiii
Cancer , 58, 114, 191
Capillaries, 20, 20Carbon dioxide (CO 2 ), 5–6, 22–23, 25, 32–34
breath holding and, 33, 39, 108
functions in human body , 22–23, 25, 74
hemoglobin and, 26–27
improving tolerance of, 46, 108
regulation of blood pH, 28–31, 29
stop losses of, 45–46
Cardiac arrest, 207, 325 n
in athletes, 200–204, 322–23 n
Cardiopulmonary resuscitation (CPR), 201
hyperventilation during, 207–8, 325 n
Cardiovascular disease, 59, 200–208, 232–33
Cardiovascular health, 193–200
Cardiovascular system, and nitric oxide, 58, 193–96
Catlin, Geor ge, 53
Cheetah, 53–54, 161
Chemnitz University of T echnology , 147
Chest tightness, 28, 41, 213, 218, 270
Chi (qi), 67–68
Children
asthma and, 41, 124, 211, 214
breath holding in, 124
mouth breathing in, 57, 222–24, 227, 229
Oxygen Advantage program for , 44, 286–89
Chi-Running, 92
Chlorinated pools, and asthma, 217
Cholesterol, 59, 179, 195, 201
Chronic obstructive pulmonary disease (COPD), 24 n
Chronic overbreathing (hyperventilation), 3–6, 23, 24–25
Alison’ s case, 29–31
anxiety and, 167–68
asthma and, 215
during CPR, 207–8
David’ s case, 8–9
diet’ s role, 52–53Doug’ s case, 10–11
heart disease and, 202–4, 205–6
impact of, 4–5
quiz to determine, 3–4
reduced blood flow and, 27–28
Concentrated and undivided mind, 161–65
Concentration, 141–45, 148–49, 152–53
Breathing Recovery Exercise, 166–67, 248
“going with the flow ,” 140–43
mindfulness meditation, 146–47
observing your thoughts, 149–52
Cooldown, 91
Corrado, Domenico, 322 n
Cortisone, 98
Cottle, Maurice, 55–56
Couch potato lifestyle, 231, 232–33
Coughs (coughing), 11, 41, 118, 124, 211, 218
Craniofacial anomalies, 226–27, 229
Crawford, Lavell, 68
Croke Park Arena (Dublin), 8
Cruz, Joaquim, 121–22
Csikszentmihalyi, Mihaly , 141
Cunningham, Patrick, 221
Cycling, 17–18, 29–30, 135–36, 190
breath holding during, 130, 252
T our de France and blood doping, 96–99
Cystic fibrosis, 298–99 n
D
Dark chocolate, 197
Darley Arabian (horse), 221
Darwin, Charles, 54
Davis, W ade, 81
Decker , Mary , 121–22
Deep breaths, 18, 21, 52, 69–70
Deer , breathing in, 55Defibrillation, 201
Dehydration, preventing with nasal breathing, 119–20
De Oliveira, V alério Luiz, 121–22
Depression, 147, 181, 185
Detoxification. See  Body detoxification
Detraining, 191–92
Diabetes, 174–75, 232
Diaphragm, 71–74, 110–11
relaxing and activating, 257–58
Diet. See also  W eight loss
alkaline- vs. acid-forming foods, 52–53, 177–79
appetite suppression and, 173–74, 175, 177
chronic overbreathing and, 52–53
Donna’ s case, 11–13, 284–85
Eamon’ s case, 174–76
T essy’ s case, 182–85
Distracting thoughts, 142, 148, 152, 181
Divers. See  Breath-hold divers; Pearl divers
Dizziness, 27, 30, 76, 167–68
Dogs, breathing in, 54
Donnelly , Peter , 327 n
Doping, 95–99
Downes, John, 196–97
Dreyer , Danny , 92
Dreyer , Katherine, 92
Drinking water , 116
Dynamite, 194
E
Ef fortless breathing, 67–68
Eightlane.or g, 123
Einstein, Albert, 194
Elder persons, Oxygen Advantage program for , 268–70
Electrocardiogram (ECG), 200–202
Endorphins, 90
Epstein, Catherine, 186–87Epstein, Richard, 186–87
Erectile dysfunction, and nitric oxide, 60
Erythropoietin (EPO), 96–98, 99, 109
Evolution, 52–55, 178
Exercise. See also  Physical exercise
aerobic, 103–4, 180. See also  High-intensity training
anaerobic, 103–4, 114, 180
breath-holding. See  Breath-holding exercises
breathing. See  Breathing exercises
Exercise-induced asthma (EIA), 209–20
BOL T score and, 88, 217–18
breathing volume and, 211–14, 213
causes of, 211–14
exercise for stopping symptoms, 218, 219,  220
guidelines to avoid, 88
Julian’ s case, 209–10
nasal breathing for , 88, 215–16
rate of, 210–11
swimming for , 216–17
Exer cise Physiology  (McArdle), 40
Exhalation, 69, 70, 70, 72,  74, 75, 77, 108
F
Facial structure, 83–84, 221–27, 225, 226,  229–30
Facing Up  (Grylls), 117
Farm animals, breathing in, 55
Fatigue, 111–12
Federer , Roger , 221
Fenton, John, 61
Fight-or -flight response, 72–73, 178
Finding the zone. See  Zone, the
Flow , 140–43
Focus, 142, 148–49. See also  Concentration
Following the breath meditation, 156–58, 181
Food and diet. See also  W eight loss
alkaline- vs. acid-forming foods, 52–53, 177–79appetite suppression and, 173–74, 175, 177
chronic overbreathing and, 52–53
Donna’ s case, 11–13, 284–85
Eamon’ s case, 174–76
T essy’ s case, 182–85
Foreman, Geor ge, 140–41
Free radicals, xiii, 34, 187–88, 318 n
Furchgott, Robert F ., 58, 194
G
Galen, 211
Genetics (genes), 10, 25, 31, 221–22, 229–30
Gibbs, Daniel M., 27
Giggs, R yan, 145
“Going with the flow ,” 140–43
Gordon, Don, 17–18, 137
Greene, Barbara, 224
Grylls, Bear , 117
H
Hamilton, T yler , 97, 98
Hang, Bill, 83–84
Harvard University , 147
Harvold, Egil Peter , 226–27
Hatha yoga, 302 n
Headaches
air shortages and, 110, 113
negative thinking and, 151
Head circumference, 229–30
Heart attacks, 193, 204–5, 232–33
Heart disease, 59, 200–208, 232–33
hyperventilation and, 202–4, 205–6
Heart health, 193–200
Heart rate and breathing, 197–200
Hematocrit, 100–101
Hemoglobin, 26–27, 100–101, 106normal results, 100
oxygen saturation percentage of, 101
Henderson, Y andell, 197–98, 200
High altitude, breath holding to prepare for ascent, 117–19
High-altitude training, xiii–xiv , 6–7
breath holds and, 105–7
“live high and train low” model, 101–3
merits of, 101–3, 105
preventing dehydration with nasal breathing, 119–20
science of simulating, 104–7
simulating. See  Simulated high-altitude training
High blood pressure (hypertension), 58, 174–75, 194, 195
High-intensity training
bicarbonate of soda therapy , 114, 308–9 n
breath holds and, 105–7
breathing and, 85–86
merits of, 103–4
science of simulating, 104–7
VO 2  max and, 35, 103–4
Hiroshima University Graduate School, 196
Homeostasis, 59, 177
Hooker , Steve, 221
Horses, breathing in, 55
Human growth hormone, 96, 98
Humming, 60–61
Hydration, 116
preventing dehydration with nasal breathing, 119–20
Hyperactivity , 226
Hypercapnia, 34, 125, 296–97 n,  307 n,  330 n
Hypertension (high blood pressure), 58, 174–75, 194, 195
Hyperventilation. See  Chronic overbreathing
Hypocapnia, 26, 200, 296 n,  307 n
Hyponatremia, 116
Hypoxemia, 189
Hypoxia, 34, 296–97 n,  330 nI
Ignarro, Louis J., 58, 194, 195
Immune defense, and nitric oxide, 59
Increasing BOL T scores, 40, 41, 45–49, 85, 244
bicarbonate of soda for , 113
diet for , 178
improving tolerance of carbon dioxide, 46, 139
nasal breathing for , 51, 56, 82, 83, 85, 87
simulated high-altitude training, 46–49
stop losses of carbon dioxide, 45–46
Inhalation, 70, 70, 71,  74, 77
Injuries
maintaining fitness during, 191–92
warm-up to prevent, 86–88
Inner body , 89, 155, 161
connecting with, to enter the zone, 158–60
Internet and attention spans, 143–44
Intuitive intelligence, 145–46
Iron supplements, 125
Isaacson, W alter , 146
J
Jaws, 227–28
breathing and, 83, 221–24, 226–27, 229
Jef ferson, Y osh, 226
Jobs, Steve, 144, 146
Jogging
nasal breathing during, 89–90, 247
simulated high-altitude training while, 129,  129–30, 251–52
K
Karolinska Institute, 59, 195
Keane, Robbie, 224–25
Kelly , Kevin, 143–44
Kimmage, Paul, 99
King, Don, 140Kinghorn Cancer Center , 186–87
“Know thyself,” 147
Kundalini yoga, 224
L
Lactic acid, 6, 82, 84
breath holding to reduce, 111–12
Landis, Floyd, 98
Lao Tzu, 89
L-ar ginine, 197
Lee, Jennifer , 67
Legend of Bagger V ance, The  (movie), 145
“Less is more” theory of breathing, 68, 191
Levine, B. D., 101–2
Light breathing, 67–69. See also  Breathe Light to Breathe Right
Light-headedness, 27, 118, 167–68
“Live high and train low” model, 101–3
Living in the now to enter the zone, 160–61
Living standards, and asthma rates, 211–12
Longevity and career success, 186–87
Long track speed skating, 102–3
Los Angeles Olympics (1984), 122
Lucero, Cynthia, 116
Lum, Claude, 31, 198, 204
Lundber g, Jon, 59, 60, 195–96
Lungs, 5, 19–23, 20. See also  Respiratory system
L ymphatic system, 73
M
Machefer , Guillaume, 188
Manchester United, 145
Marathon running (runners), 81, 84, 116, 122–23, 186–88, 210, 223
Marshall, Nick, 135–36
Massachusetts Institute of T echnology (MIT), 144, 147
Mater Hospital, 213–14
Maximal oxygen uptake (VO 2  max), 34–35, 99–100high-intensity training and, 35, 103–4
McAleese, Mary , 200
McAnallen, Cormac, 200
McArdle, W illiam, 40
McLean Hospital, 116
Medications, 232
Meditation, 145–47, 152–55, 181–82
Brahmari, 60–61
following the breath, 156–58, 181
living in the now , 160–61
mindfulness, 146–47
observing your thoughts, 149–52
Mercola, Joseph, xiii–xiv , 114
Mew , John, 228
Mexico City Olympics (1968), 6
Mindfulness meditation, 146–47
Miyamura, Miharu, 296 n,  302 n
Moeller , Joy , 224
Monaco Grand Prix, 143
Morris, Jeremy , 232–33, 329–30 n
Mountain sickness, 118
Mount Everest, 117
Mouth breathing, 27, 30, 51–53, 80–82
asthma and, 215–16
causes of, 60
in children, 57, 222–24, 227, 229
dehydration from, 119–20
facial structure and, 222–27
functions of, 57
negative impact of, 52–53, 54
sleep and, 168–69
Mouth taping, 64–66, 80
Mucus, 50, 52, 61
Murad, Ferid, 58, 194
Muscle memory , 142–43, 165
Muscles, delivery of oxygen from blood to, 19–20, 24, 26–27, 108, 109Myocardial infarctions. See  Heart attacks
Myofunctional therapists, 83, 224
N
Naked mole rat, 191
Nasal breathing, 51, 53–57
in animals, 53–55
asthma and, 215–16
functions of, 56–57
for improved sports performance, 82
at night, 64–66, 169
nitric oxide and, 58–61, 195–96
during physical exercise, 80–86, 92
jogging or running, 89–90, 247
preventing dehydration with, 119–20
Nasal cavity , 55–56
Nasal congestion, 3, 8, 61, 63, 222
Nasal obstruction, 61, 227
Nasal polyps, 60
National Institutes of Health, 196
Native Americans, 53, 80–81
Neurotransmission, and nitric oxide, 59
New Y ork T imes,  122, 144, 187
Night, nasal breathing at, 64–66, 169
Nishino, T ., 298 n
Nitric oxide (NO), 58–61, 193–97, 300 n
Nitroglycerine, 194
Nobel, Alfred, 194
Noble silence, 158
Nose, 55–61. See also  Nasal breathing
nitric oxide and, 58–61
Nose Unblocking Exercise, 61–63,  62,  244–45, 245
O
Oatmeal, 197
Obesity , 174, 178, 180–81Oxygen Advantage program for , 282–85
Observing the breath, 156–58
Observing your thoughts, 149–52
O’Gara, Ronan, 162
Older persons, Oxygen Advantage program for , 268–70
Olympic athletes, 6, 13–14, 95, 102–3, 121–22, 123, 131, 146, 221
Olympic T raining Center , U.S., 95
O’Riordan, Don, 112–13
Orthodontics, 52, 83, 227–29
Overbreathing. See  Chronic overbreathing
Oxidative stress, 34, 187, 189–91, 319 n
Oxygen Advantage program, 7, 234–35. See also specific topics
Alison’ s case, 29–31
Anna’ s case, 198–99
benefits of, 36, 136–39, 241
BOL T scores and, 36, 40, 41, 138, 233–34
programs based on, 268–81
for children and teenagers, 286–89
David’ s case, 8–9
Don Gordon’ s case, 17–18, 137
Donna’ s case, 11–13, 284–85
Doug’ s case, 10–11
exercise summary , 242–65
guidelines before beginning, x
Nick Marshall’ s case, 135–36
Penny’ s case, 203–4
quick reference summary , 240, 266
for unhealthy or older persons, 268–70
for weight loss and obesity , 282–85
Oxygenation
of the brain, 165–68
of heart, 193–208
of tissues and or gans, 5, 19–20, 24, 26–27, 49, 108, 109, 285
Oxygen paradox, 17–31
delivery of oxygen from blood to muscles and or gans, 26–27
dilation and constriction of airways and blood vessels, 27–28regulation of blood pH, 28–31
regulation of breathing, 21–25
respiratory system, 19–21
Oxygen saturation (SpO 2 ), 20–21, 23–24, 126, 136–37
advanced simulation of high-altitude training, 132–33, 253
Oxygen uptake. See  Maximal oxygen uptake
Oz, Mehmet, 59
P
Pagel, Mark, 114
Pali Canon, 224
Panic attacks, 23
Pantani, Marco, 98
Papworth method, 204
Paracelsus, 211
Patton, Geor ge, 111
Pearl divers, 105–6
Pei, Chris, 67–68
Phelps, Michael, 222
pH scale, 177–78
Physical exercise, 231–35
aerobic, 103–4, 180. See also  High-intensity training
anaerobic, 103–4, 114, 180
cooldown, 91
determining whether you have exercised correctly , 91–92
high-altitude training. See  High-altitude training
nasal breathing during, 80–86, 92, 189–90
jogging or running, 89–90, 247
reducing air intake during, 84–86
warm-up, 86–88
Physical injuries
maintaining fitness during, 191–92
warm-up to prevent, 86–88
Piszkin, T om, 79–80
Pomegranate juice, 197Pool player , 161–62
Practical thoughts, 147–48
Prematch thinking, 162–65
Present moment, 160–61
Price, W eston, 52–53
Processed foods, 52–53, 173, 178, 197
Protein, 53
Pulse, 199
Pulse oximeters, 125–26
Q
Qigong, 67–68
Quantity of air , 1, 4
Quiet mind, 142, 144–46, 148–49, 152–55, 161, 164–65
R
Red blood cell count, 99–100
Red blood cells, 5, 6, 100–101, 106–7
oxygen saturation and, 20–21, 23–24, 35, 101, 136–37
Red wine, 197
Respiratory muscle strength, 36, 110–11
Respiratory Physiology  (W est), 26
Respiratory system, 19–21, 20
delivery of oxygen from blood to muscles and or gans, 26–27
the diaphragm and, 71–74
nitric oxide and, 58–61, 195–96
the nose and, 55–61
regulation of breathing, 21–25
Rest, maintaining fitness during, 191–92
Rhinitis, 61
Richards-Ross, Sanya, 221
Riis, Bjarne, 98
Running. See also  Marathon running
simulated high-altitude training while, 129,  129–30, 251–52
Running economy , 35–36, 297–98 n
Rupp, Galen, 123S
Salt Lake City Olympics (2002), 102
Samuel, Karen, 224
Schagatay , Erika, 305–6 n
Science of Br eath, The  (Rama), 56
Screen time and attention spans, 143–44
Secr et Race, The  (Hamilton), 97
Sedentary lifestyle, 231, 232–33
Self-awareness, 14, 145
observing your thoughts, 149–52
Self-consciousness, 141–42
Self-doubt, 147, 150
Selker , T ed, 144
Senna, A yrton, 143
Seoul Olympics (1988), 122
Sex life, and nitric oxide, 60
Shut Y our Mouth and Save Y our Life  (Catlin), 53
Siegel, Arthur , 116
Sighs (sighing), 3, 45, 72, 199, 244, 271
Simpson, T om, 97
Simulated high-altitude training, 35, 46–49, 104–7, 249–54, 266
advanced. See  Advanced simulation of high-altitude training
benefits of, 105, 137
breath holding and, 105–7. See also  Breath-holding exercises
while cycling, 130, 252
diet and, 179–80
importance of movement for , 110
increasing BOL T scores, 46–49
while jogging or running, 129,  129–30, 251–52
while swimming, 131–32, 252
while walking, 126–29, 127,  249–51, 250
Sleep, 168–69
good breathing during, 64–66, 169
Sleep apnea, 64, 109, 168, 308 n,  312–13 n
Social media and attention spans, 143–44
Soda water , 116Spleen, 99, 105–8, 305–6 n
Sports performance, and BOL T and, 44–45
Steroid medications, 61, 213, 214
Stray-Gundersen, James, 101–2
Stress, 163–64, 174, 178, 180–81, 182–83
Stressed breathing, 72–73, 74
Strokes, 193
ST segment depression, 201–2, 323 n
Sudden cardiac death, in young athletes, 200–204
Swart, Stephen, 98–99
Swimming (swimmers), 114, 222, 298 n,  311–12 n
asthma and, 216–17
breath holding during, 131–32, 252
Sydney Olympics (2000), 131
T
T abata, Izumi, 103
T abata training, 103
T ai chi, 67–68, 92
T alking, increased breathing, 27–28
T aoism, 68
T aormina, Sheila, 131
T aping the mouth, 64–66, 80
T arahumara Indians, 80–81
T ea, 197
T eenagers, Oxygen Advantage program for , 44, 286–89
T eeth, 83, 227–29
T estosterone, 96, 98
Thatcher , Mar garet, 64
Thinking, 148–49, 152–55, 163–64
T iming your breathing, 76–78
T ongue posture, 55, 83, 222–24, 229
T our de France, 96–99, 135
T raditional Chinese medicine, 68
T riggers
for asthma, 214for rhinitis, 61
T rinity College, Dublin, 153–54, 167–68, 221
T urbinates, 55
T urin Olympics (2006), 102–3
T -wave inversion, 201–2
U
Underwater hockey , 131–32
University at Albany , SUNY , 167
University of Arizona Cancer Center , 114
University of British Columbia, 147
University of California, Berkeley , 79
University of Chicago, 141
University of Exeter , 103, 197
University of Minnesota, 180
University of Patras, 202
University of T exas, 101
Upper -chest breathing, 42, 52, 69, 71, 72
Urine color , and hydration, 116
U.S. Anti-Doping Agency (USADA), 97–98
V
V asoregulation, and nitric oxide, 59, 195
V iagra, 59–60
VO 2  max. See  Maximal oxygen uptake
V olume of breath. See  Breathing volume
W
W alking, simula ted high-altitude  training while, 126–29, 127,  184, 249–51,
250
W alsh, David, 99
W arm-up, 86–88
breath-holding exercises, 85, 87–88
for exercise-induced asthma, 220
W ater intoxication, 116
W ater polo, 211, 217W ealth, and asthma rates, 211–12
W eddell seal, 105–6
W eight gain, 174, 178, 180–81
W eight loss, 173–74, 177, 179–80
Donna’ s case, 12–13, 284–85
Oxygen Advantage program for , 282–85
W eitzber g, Eddie, 59, 60
W est, John, 26
W estern breathing habits, 4–5, 80–81
“What if” thoughts, 162–63
Wheezing, 28, 40, 41, 124, 212, 213, 215, 218
W ilde, Oscar , 148
W indpipe (trachea), 19, 54
W infrey , Oprah, 98
W oods, Earl, 145
W oods, T iger , 145
Y
Y awns (yawning), 45–46, 244
Y oga, 68–69, 224, 302 n
Y ogi Bhajan (Harbhajan Singh), 224
Y ogi Ramacharaka (W illiam Atkinson), 56
Y ogi Science of Breath, 56
Z
Zátopek, Emil, 122–23
Zone, the, 140–69, 181–82
concentrated and undivided mind, 161–65
connecting with the inner body to enter , 158–60
entering at will, 143–55
following the breath to enter , 156–58
improving brain oxygenation, 165–68
living in the now to enter , 160–61
quality sleep for , 168–69A b o u t  t h e  A u t h o r
P A TRICK MCKEOWN  was educated at T rinity College, Dublin, and later
studied under the auspices of the founder of the Buteyko Method, the late
Dr . Kon stantin Buteyko. From  a very young age, Patrick suf fered from
asthma a nd relie d on an array of medicines and inhalers until he discovered
the B uteyko Method at age twen ty-six. By applying the principles from Dr . Buteyko, Patrick experienced immediate relief from his asthmatic
symptoms—a feat that more than twenty years of medication h ad failed to
accomplish. Le arning to breathe through his nose and re ducing his
breathing volume positively changed his life in so many ways. For the first time ever , Patrick’ s asthma was under control. This life -changing discovery motivated Patrick to change his career in
order to help c hildren and adults who suf fered from similar breathing
problems. Following his time in Russia in 2002, Patrick has been teaching
the Oxygen Advantage program in Australia, the United States, and
throughout Europe. He has written seven books, includin g in their
respective fields three Amazon .com bestsellers, and has been invited to
speak at dental and respiratory conferences around the world. In collaboration  with the University of Limerick, Patrick was the
instructor in a clinical study investigating the Buteyko M ethod as a
treatment for rhinitis in asthma. As published in the leading rhinitis journal
Otolaryngology ,  the  results showed a 70 percent reduction of nasal
symptoms in participants, including snoring, loss of smell, nasal congestion,
and dif ficulty breathing through the nose. The Oxygen Advantage progra m is based on Patrick’ s experience of
working with thousands of clients and hundreds of health care
professionals, along with his extensive research on breath-hold training
over the past th irteen years. A number of the exercises in this book werespecifically crea ted by Patrick to help athletes to improve their sports
performance. Patrick has been interviewed internationally for radio and television,
including by Dr . Joseph Mercola, founder of the world’ s lar gest health
website, Mercola.com. Patrick’ s message is simple: Breathe through your
nose in a calm , gentle, and ef ficient manner . That’ s all th at matters. Patrick’ s passio n for his subject enables him to continue dev eloping and
refining his techniques to bring relief to asthma suf ferers worldw ide, and to
improve the fitness and well-being of athletes and nonathletes alike. Y our pr ofession is not what brings home your pay . Y our pr ofession is what you wer e put on earth to do with
such passion and such intensity that it becomes spiritual in calling. —VINCENT V AN GOGH
Discover great authors, exclusive of fers, and more at hc.com .A l s o  b y  P a t r i c k  M c K e o w n
Asthma-Fr ee Naturally
Anxiety Fr ee: Stop W orrying and Quieten Y our Mind
Sleep with Buteyko: Stop Snoring, Sleep Apnoea and Insomnia
Buteyko Meets Dr . Mew: Buteyko Method for Childr en and T eenagers
Close Y our MouthC o p y r i g h t
This book is written as a source of information only . The information contained in this book should
by no means be considered a substitute for the advice of a qualified medical professional, who should
always be consulted before beginning any new diet, exercise, or other health program. Some names, identities, and circumstances  have been changed in order to protect the anonymity of
the various individuals involved. All ef forts have been made to ensure the a ccuracy of the information contained in this book as of the
date publis hed. The author and the publish er expressly disclaim responsibility for any adverse ef fects
arising from the use or application of the information contained herein. THE OXYGEN ADV ANT AGE . Cop yright © 2015 by Patrick McKeown. All rights reserved under
International and Pan-American Copyright Conventions. By payment of the required fees, you have
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or by any means, wh ether electronic or mechanical, now known or hereafter inven ted, without the
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www .harpercollins.com*       From time to  time, I do see an individual with lower blo od oxygen
saturation, but this generally res ults from severe lung obstruction such as
chronic obstructive pulmonary disease.
_OceanofPDF.com_The_Oxygen_Advantage_-_Patrick_McKeown.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        Angle Orthod. 1990 Fall;60(3):167–76. Deb U, Bandyopadhyay SN. Care of nasal airway to prevent
orthodontic problems in children. J India n Med Assoc. 2007
Nov;105(1 1):640, 642. Harari D, Redlich M, Miri S, Hamud T, Gross
M. T he ef fect of  mouth breathing versus nasal breathing on dent ofacial
and cran iofacial development i n orthodontic patients. Laryngoscope. 2010 Oct;120(10):2089–93. 224  Y ogi Bhajan: Bhajan. The Living Chronicles of Y ogi Bhajan aka the
Siri Si ngh Sahib of Sikh Dharma. WhoAreTheSikhs. com. www. harisingh. com/LifeAc cordingT oY ogiBhajan. htm. 224  Th e ancient B uddhist: Mallin son J. The Khecarîvid yâ of Adinathâ. London and New Y ork: Routledge; 2007:17–19. 225  I n a pap er written by researchers: W ong EM, Ormiston ME, Haselhuhn
MP. A face only an investor could love: CEOs’ facial structure predicts
their firms’ financial performance. Psychol Sci. 2011
Dec;22(12):1478–83. 225  In a separate study: Ibid. 226  Chron ic, habitual mouth: Okuro R T, Morcillo AM, Sakano E,
Schivinski CI, Ribeiro MÂ, Ribeiro JD. Exercise capacity, respiratory
mechanics and posture in mouth breathers. Braz J Otor hinolaryngol. 2011 Sep–Oct;7 7(5):656–62. O kuro R T, Morcillo AM, Ribeiro MÂ,
Sakano E, Conti PB, Ribeiro JD. Mouth breathing and forward head
posture: Ef fects on respiratory biomechanics and exercise capacity in
children. J Bras Pneumol. 2011 Jul–Aug;37(4):471–9. Conti, Sakano,
Ribeiro, Schivinski, Ribeiro 2011, 471–9. 226  “M any of the se children”: Jef ferson Y. Mouth breathing: Adverse
ef fects on facial growth, health, academics and behavior. Gen Dent. 2010 Jan–Feb;58(1):18–25. 226  D r. Egil Peter Harvold: Harvol d EP, T omer BS, V ar gervik K, Chierici
G. P rimate experiments on o ral respiration. Am J Orthod. 1981
Apr;79(4):359–72. Miller AJ, V ar gervik K, Chierici G. Seq uential
neuromuscular changes in rhesus monkeys during the initial adaptation
to oral respiratio n.
The author's name is not explicitly mentioned in the text, but it is mentioned that the book was not possible without the support of Oxygen Advantage coaches and athletes.
Who wrote the book "Oxygen Advantage"?
The text does not mention the name of the university where Dr. Harvold studied.
What is the name of the university where Dr. Harvold studied?
The text does not mention the name of the founder of the Buteyko Method.
Who is the founder of the Buteyko Method?
The text does not mention the name of the university where Dr. Mew studied.
What is the name of the university where Dr. Mew studied?
The text does not mention the author's wife's name.
What is the name of the author's wife?