What Is The Oxygen Advantage?
The Oxygen Advantage is a breathing methodology developed by Patrick McKeown, one of the world's leading breathing experts. It is grounded in decades of scientific research and focuses on something most of us completely overlook — how we breathe, not just that we breathe.
Most people chronically over-breathe. We breathe through the mouth, we breathe too fast, and we breathe too much. This creates a CO2 imbalance that actually reduces the amount of oxygen our cells can use — despite breathing in plenty of it. It sounds counterintuitive, but it is called the Bohr Effect, and it is well-established physiology.
The Oxygen Advantage trains you to breathe less, slower, and through the nose — which paradoxically delivers more oxygen to your tissues, calms the nervous system, and dramatically improves both physical performance and mental clarity.
What I Learned
Completing this course has deepened my understanding of:
- Functional breathing patterns — identifying and correcting dysfunctional habits that most people carry without realising
- The BOLT Score (Body Oxygen Level Test) — a simple breath-hold test that measures your breathing efficiency. Most adults score between 10–20 seconds. Athletes and efficient breathers often score 40+
- CO2 tolerance training — specific exercises to train your body to tolerate and use CO2 more effectively, which unlocks better oxygen delivery
- Nasal breathing — both during rest and during exercise. Your nose filters, humidifies and warms air, produces nitric oxide, and keeps your nervous system regulated in ways mouth breathing simply cannot
- Altitude simulation — advanced breathing patterns that mimic the adaptations of training at altitude, without leaving sea level
What This Means For Your Sessions
This certification strengthens everything I already do with clients. It means I can now:
- Assess your baseline breathing patterns more precisely using the BOLT Score
- Tailor sessions around your specific breathing dysfunction — whether that is stress-driven over-breathing, exercise-induced mouth breathing, or poor sleep quality
- Progress your practice with more advanced CO2 tolerance exercises as your breathing efficiency improves
- Explain the science clearly — so you understand why each technique works, not just that it does
The Oxygen Advantage principles integrate perfectly with Wim Hof Method breathwork and the other techniques I use. Together they give me a much richer toolkit to draw from depending on what you need.
Try This Right Now
Take a normal breath in and out through your nose. At the end of the exhale, pinch your nose and start a timer. Hold your breath until you feel the first distinct urge to breathe — not until you are gasping, just the first gentle signal. That is your BOLT Score.
- Under 10 seconds: significant breathing dysfunction — you will likely notice anxiety, poor sleep, or low energy
- 10–20 seconds: room for improvement (most adults)
- 20–30 seconds: decent breathing efficiency
- 30–40 seconds: good
- 40+ seconds: excellent
Do not worry if your score is low. It is trainable. That is exactly what we work on together.
Book a Session
If you would like to work with me one-to-one and get a proper breathing assessment — including your BOLT Score and a personalised programme — book a session here.
— Luke