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I read your book one year ago and I must admit that I had a hard time switching to nasal breathing. Running on nasal breathing was almost like suffocating, so I reduced my pace and increased it only slightly from excercise to exercise and after one year I finally had returned to my old level, breathing only 14 times a minute in comparison to more than 40 times before. ( I am 49 by now). I think I understand all the mechanisms you described so precisely and that helped me a lot. Also I found out that changing habits involves be patient with yourself. The most important change for myself was a very profound change in my philosophy towards my body: I changed from the attitude of seeing my body as something that needs to be trained on and on, always demanding a little bit more, two the idea that my body is a friend and partner, that needs a encouragement and - more importantly - trust! And that affects so much more than sports and excercise! By the way, you seem to be such a kind and honest person, rarely found nowadays that your way strengthend my confidence that I would succeed with that "adjustment". In short - I simply would like to say, thank you so much Patrick! Greetings from Munich, Sascha
Hi Sacha, thank you very much for taking the time to share with me. I'm glad that reading my bookg and my method helped you a lot. Definitely, patience is one of the best skills and a good helper, it's key of progression. Keep doing it and take good care of yourself. Kind regards, Patrick
@@josephbohr5468 Hi Joseph. Persons with high blod pressure need to be careful not to do a strong breath holding because it can increase their blood pressure. Cadence breathing is very important for persons with high blood pressure - slow, deep breathing is the oldest and best-known technique to decrease stress and blood pressure. It is recommended to practice it 15 minutes per day. The biomechanical aspect of breathing is very important.
Within two weeks I noticed I am having a much deeper sleep every night since trying to remember to nose breath during the day. I am starting to use this method now on exercise too. Does a lot for my anxiety which I’ve had all my life. Thank you Patrick from another Patrick 🇮🇪
I have asthma and I caught covid while working in hospital I ended up having an asthma attack and servre hypoventaltion was admitted in hospital for three days as my blood gases were horrendous, for weeks i have covid long and though i know i am not hypoventalting now i am so breathless, i used to run 4 x 5k a week, cycle and walk 5 miles a day now! now i am up to 2.5miles slow walking nasel breathing but i do feel like I'm not getting another air, i am seeing a physio, trained by Patrick to help guide me as feel desperate, i feel frustrated as cant seem to improve my BOLT score 15 seconds feels like I'm dying, at rest, being seeing the buteyko breathing physio for 3 weeks now, i am so glad i found this Patrick thankyou 😀
I've been doing mindful breathing for 10 years BUT I did not do nasal breathing. Now I know all the benefits and it is helping me relax and sleep better. Last night I used 3 inch strips of scotch tape over my mouth to make sure I only breathed from my nose...and it was a fantastic sleep experience. It's been rare for me to say that over the past 3 years.
I'm from Taiwan and I'm still reading your book in Traditional Chinese version. Your book really helps me how to breath correctly. Thank you very much.
Thank you Patrick, I really appreciate your explanation - very elegant way to understand the importance of considering breathing as part of one's training. I always show my group fitness classes how to breathe, yet sometimes I feel like a broken record. Sometimes I teach 3 moderate intensity classes in one day and I tell them that I cannot do that without proper breathing training. I am showing your video on my Facebook Group Page. THANK YOU!
I found you and your book and thought about taking the course you offer. Now after about a week or so with focusing on only breathing through the nose I can amazed say that my breath is normal after climbing 10 stairs and it all happend within a week! I will for sure take that licensed course! Thank you!
@@georgeclarke4686 Hey George ... I read your reply and started laughing .... Your comment is not a bad one. I like it.... I think it already was exo-juicy on the outside. Kind like how some exotic frogs are juicy on their outer skin. Could have been the same with that bug
Patrick explains the science behind his conclusions very clearly. I bought the book and started running using nasal breathing to see where it leads. As they say, "Nothing ventured, nothing gained." Thanks for the vid.
Hi Patrick . Can you do a video “How to breath for people with hypertension please?” Im loving your work and have your book. I’ve been running with my mouth closed for a little over a year now, thanks to your work. And the difference is amazing! Anyone trying be patient, you can do it! My blood pressure tends to be on the high side so I’m getting back to your breathing exercises but I thought a simple short breathing exercise video would be amazing. If you already have one can you please guide me to it? Thank you!
Thank you for this video Patrick. I started making a conscious effort to nasal breathe but never fully brought that into my training. I often end up panting from mouth breathing whilst lifting weights and especially running long distance. Do you suggest to attempt to completely switch over to nasal breathing even whilst 'out of breath' and also breathing in and out of the nose instead of the recommended advice to breathe in through the nose and out through the mouth? All the best, Hamza
Hi Hamza, you should try to maintain nose breathing all the time. If you feel like you aren't getting enough air and need to switch to mouth breathing, advise is to slow down and allow your breathing to normalize before resuming exercise. Unless someone has been training their breathing for a minimum of 6 to 8 weeks, it is likely to experience strong air hunger as exercise intensifies, and to want to switch to mouth breathing. Also, work on improving your BOLT score. When your BOLT score is above 25 seconds, these issues of the nose are greatly reduced. With improvement of your BOLT score you will be able to practice exercise with strong breath holds.
Your explanation helps me to understand why I could run longer distance when I used my own inhaling twice exhaling twice technique vs the inhaling once exhaling once technique that most runners do. Thanks for sharing.
I can see this being beneficial. Great information that is certainly new to me. I heard him say towards the end that is for breathing in & OUT through the nose, the exhaling part seems like it will be biggest struggle for me to acclimate to, but I'm hopeful.
Exactly as i perform intense heavy exercises 4-5 times a week i needed this, as the general instruction was ti breathe through the mouth from gym trainer.
There is a Russian technique for training with nose breathing. Get a mouthful of water and start running/riding etc it feels like you're suffocating at first but then your body calms down and you get used to it. A great way to get started with it.
Hey Patrick, long time follower and I love your philosophy. I have been using sleep tape nightly for over three years and it has changed my life for the better. No more sinus infections or upper respiratory illnesses. My bolt increased from 6 seconds steadily to 38 seconds over that time as well with very little training of my breathing outside of the sleep tape! I have a specific question about the BOLT score. I coach elite fire fighters and program breathing homework for them along with their physical training. At the beginning of each week, I have them test their BOLT. One athlete mentioned something today that I have never come across. Her bolt is lower when she is supine compared to sitting upright. What do you make of this?
@@VespertilioGiganticus It is like you can be good enough at driving to go to the grocery store every day and make it back safely, but that doesn't mean you are an F1 driver. The way one feels they should breath during exercise often feels different than low stress breathing.
I be having problems with breathing while excercising and I’ll be breathing out my mouth the whole time when I’m tired. My trainer always said breath breath because I wasn’t breathing right. He told me to breath in my nose and out my mouth. I never understood why.
Was told at school by the gym teacher to exercise and breath in the nose out the mouth, used it for running, is hard for a few weeks but you get much fitter faster and the endurance increases, no longer getting puffed and out of breath. Excellent video, thanks.
Great advise . I also read Patrick’s book . Started taping my mouth at night . After 2 months no longer need tape . No longer have dry mouth in the night and no more snoring . Incredible. I also can run a 5 k in 28.5 minutes with total nose breathing. I once ran it with mouth full of water and spit it out at the end. Breath light to breath right 😀
Excellent, but challenging for those with salight but existing mechanical barrier along the way of airflow one nostril narrowewd permanently by boxing practices. Yet, I like the recommendation to step back for a while and try it again, also helping out with fingers or inserting tools widening the nostrils. Great job, keep walking and running! Paul, 63, retried teacher and former sportsman.
I've been practising the breath-holds and nose-breathing while exercising (HIIT and running) for the past 2/3 weeks, and at an 8km race two days ago I could sustain nose-breathing for the whole race with a heartbeat at +190-200bpm without difficulties! Truly amazing! Dear Patrick, I wonder, can we overdo it with the breath-holds? (maybe with the blood pH balance?) Thanks for your work! I can't wait for the results in the future weeks...
well done Jean. Thats great. Yes, adaptations do take place. Breath holds should not cause too much stress. We teach people to hold te breath after an exhalation until moderate to strong air hunger. But never to extreme. Always recover in a couple of breaths. 5 reps twice daily is enough.
i did this long time ago and agree fully. Thank You. When Singing though.. it goes so fast that (till now) i have not managed to fill the lungs through the nose as quick as i need.. So i'm trying the Wim Hof Method to get more resistant to hiperventilation.. something i recall.. you also mentioned in another Video.. will keep testing what works or what doesn't.. for know your methods are very helpful
Wow thank U sir; I've been nasal breathing for almost 6 mths now, (again after being reminded of it) plus I use a sports mask to make me suck the air thru the mask to strengthen my diaphragm and intercostal muscles. It has worked. I have recently taken on circuit training etc and I do my best to nose breath, it helps me to recover between sets of aerobic and non aerobic activity. Yes I do get that sense of oxygen deprivation while in exercise but as I said it helps recovery for I suck it in thru my flaring nostrils. I also flex my abdominals which causes my diaphram & obliques to push out laterally. I also can feel my ribs flex even up under my arm, particularly when I am solely performing deep nasal breathing. I used to do this as a kid/child - nasal breathing, and I could run with water in my mouth - made me breath thru my nose - and I had to spit the 'water' out when I crossed the line or the gate of my residence. Im now 66 and redeveloping what I lost. Thanks for yor information and yor RU-vid podcasts. I've learned much. Much gratitude Kind regards.
@@OxygenAdvantage Hi, what about if you have inflamed or deviated septum that restricts the amount of air your breathe through your nose is this method still applicable?
@@Mohamed-bu1yt Believe it or not, but about 60% of the population has a deviated septum. For the vast majority of these people, continued and comfortable nasal breathing is possible. If your nose feels stuffy, practice the nose unblocking exercise. Try the exercise six times. If you can breathe through your nose for one minute, you can do so for life.
Thank you very much for your outstanding work, Patrick. To be honest, I am slightly confused. I am asthmatic and I perfectly understand the importance of nasal breathing and increasing your CO2 tolerance. However, as a passionate trombone player, while playing my instrument, I breath in through the mouth to get as much air as possible as quickly as possible. And I breath out through the mouth for long moments and probably loose large quantities of CO2. Is this contraditory? I would'nt want to give up playing...
I've been working out at home since 2018, my equipments are some cheap rubber dumbells that have toxic smell, and it really affects my every workout so I coped by starting breathing through nose. It gave me sharp jaw(idk how but probably because grit my mouth while doing some reps) and it helped me when I'm having nose related allergy (i do some pushups and afterwards the allergy goes away and i can breathe through nasal again freely.
I can attest to this. I started off with my boxing workouts taping my mouth. Was up to 2:00 rounds but had to drop down to about :30 at the start. Now I don't need the tape, rest periods are reduced, recovery between workouts is much faster, and I'm not dead tired after my workouts, actually have more energy. Been at it for about 10 months now.
Hi Patrick, I have read your book. I do agree with you on most of the nose breathing. However, in the special case of high speed striking sport or boxing, when one exert strength, in my understanding, wherether it is exhale through mouth or nose, it is dependent on the intensity of the exertion of the strength. what is your take on this special case?
Patrick, I am an anaesthetist. I find your theory regarding the Bohr effect and improved oxygen offloading interesting and potentially advantageous but, higher arterial levels should also impair loading of oxygen to haemoglobin in the lungs and so counter oxygen uptake there. How do you explain / account for this? I feel this has not been considered here. Thoughts?
What about exhaling through mouth when punching when boxing but inhaling through nose when not striking should I be breathing out through only the nose when punching? It is always taught to breathe in through the nose, out from the mouth when punching. Thanks for the great info!
My first run while predominantly nasal breathing I was surprised when I didn't have to spit thick phlegm every couple minutes. looking forward to making this the normal!
I am a dancer and let me tell you it takes a lot of work. When i am done with a song, i almost normally breathed through my mouth. But recently i have been getting more exhausted and i have severe heartburn but it has gotten better. But seeing that my exhaustion has gotten worse, i will try this nasal breathing.
Hello, i am interested in ideal breathing while lifting weights specifically. Videos like those that teach you how to perform a proper squat will advise you to take a deep breath in through your mouth to the point that you max out your lungs' volume and then hold it in because a big amount of air in your belly is supposed to help stabilizing your core. Most videos share this idea that in order to properly brace yourself for the lift, you need to hold in a maximum amount of inhaled air. However, i feel like that contradicts with 3 of the things i learned from your videos: - when it comes to breathing, less is more - holding your breath after an inhale creates hypertension in the thorax and is therefore to be avoided - you should always breath in and out of your nose, even while exercising Could you please clarify what kind of breathing would be ideal for weightlifting purposes?
I have the same trouble. What I do is inhale when I'm going down in a squat and exhale when I'm going up. All through my nose. But I'm not sure if I'm doing properly
Hi Patrick, I compete in MMA and am currently trying to make the switch to nasal breathing and high altitude simulation...so far so good (have already after a couple of weeks noticed improvements in cardio and composure!). I have a question relating to the format of MMA competitions; with the rounds being 5 mins with 1 min rest in between ~ what is the best way to breathe in that one min rest interval to recover? Am I right I thinking despite the urge to rapidly breathe that I should try and slow this down and nasal breathe as much as possible? Many thanks for your insight! Its changing my game =)
Hi Kieran. Sorry for the delay. I seldom check the messages on social media as there is too much going on. Email me is best: patrick@oxygenadvantage.com First few weeks of nose breathing will be tough. But this is where the body makes adaptations. One needs to be persistent during training, spending as much time breathing through the nose. Never wake up with a dry mouth. Mouth must be closed with paper tape. Then sleep is deeper. focus is better. Before competition, do five strong breath holds. During the rounds, take slow and deep breaths. Take fuller breaths but less of them. Also, make sure your BOLT (40 seconds) and MBT score (80 paces) is decent enough. See both tests on oxygenadvantage.com I would be interested to see the effects of a high MBT score. Does the choke hold have less of an effect if the fighters breath hold time is pretty high? Send me an email. I can then email you my number and talk you through it. Patrick
1. Does inhaling from nose and exhaling from mouth increase Vo2 Max during Weight training, Climbing stairs or Cardio (not running), 2. Does it speeds calorie Consumption
Breathing and physical exercise and some weed really change how i respond to life.i change my routine in 1week and now i am in 4th week that i start doing more often breathing and physical act.I see changes that i still cant believe and i thought i was not worthy to have them.But in reality i was worth it but couldn't feel it
Dear Patrick, I come across your book and premise about nasal breathing recently. I am a 53 year old male who would do recreational sports like cycling. I think I usually breathe through my month, party due to the deviation on one of my nasal channels. But I want to try what you suggest particularly when I exercise. I did try today and find it difficult to breath through my noise when my heart rate is high. What advice would you give me to develop this habit? Also, how does the principle apply to swimmers as they breath through the month as well? Thanks !
Deviated septum - still try the nose unblocking exercise as part of the congestion may be due to inflammation. When you have a compromised nose, the air hunger you feel during physical exercises is going to be higher. Do the exercises to decongest your nose, slow down your breathing to create air hunger, nasal breathe all times especially during sleep. You can also get a nasal dilator (a really good one is from USA called “Intake” Nasal Dilator and another one is called “The Turbine” - and this is used for sport). Here is the link ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-tgmKIwUqhkg.html for nose unblocking exercise. Mouth breathing during swimming is fine. Take a breath every five strokes. Have a higher BOLT score. This will help with swimming.
Tried this last night with a calisthenics workout and halfway though I got a very sore throat, had to switch back to mouth breathing. After that is was hard swallowing dinner. Did I strain my glottis or pharynx ? Thanks for the tips
Better still to practise breath holding on land. Improve your BOLT score and MBT. See homepage of Oxygenadvantage.com During swims, do more strokes between breaths. The less breaths the better. Take a breath every seven strokes. Might not be possible. But try to take less breaths across a pool. You can breathe through your mouth during swimming. The water is already restricting your breathing. Mouth must also be closed during sleep. Regards, Patrick
I was currently doing push ups and I i had trouble forgetting to breathe in and out , Now I am going to continue through the nose , wish me luck and I will give an update for the method after 3 or 6 months from now to see how it goes .
If you do cadence breathing while exercising will you not get raises in blood pressure?? And what is cadence breathing? What should weight training breathing be like?
So is the aim whilst running for example to take the longest deepest breaths in and out through the nose to reduce the breaths per minute? Does exhaling through the mouth have any disadvantages?
Why about if you have poor nasal passages?? I know this may be a dumb question. But I'm told I have very constricted nasal passages anyway. As well as asthma. And I'm really trying to improve my breathing so I can exercise more.
I believe nasal breathing could be significant advantage for sports like cross-country skiing where you sometimes have to be in temperatures below -15 •C.
I want to follow up with a question - is there any relation if nasal / mouth breathing with athletes heart syndrome ? Or is increase of co2 level a factor in the syndrome ?
Patrick, I started nasal breathing a few days ago based on your videos. I’ve since had a few dizzy spells. In fact, I woke up in the middle of the night dizzy. Is this normal? Does this have to do with me swapping to nose breathing?
I believe he mentions in his book was that by breathing correctly, your body becomes more efficient in eliminating wastes so there may be a period of fatigue as your body filters out that waste.
I'm no doctor but if you're having dizzy spells and especially waking up dizzy in the night, I'd first get a pulse oxymeter and keep it handy for a quick check of oxygen levels when this happens, and consult your doctor regardless, to be on the safe side.
When I am training should I always train with a slight air hunger whilst running? And the same whilst racing or should I just breath through nose minus the air hunger?
Hey Patrick! I got asthma and while im jogging i tried breathing through my nose and it feels much better than breathing with my mouth but i dont know the proper way to breathe when im jogging with asthma, currently im breathing at a pretty fast rate because it feels like my body needs the air but i dont know if thats correct. Thank you in advance :)
I suggest reading the book, it goes in depth. But what he aims to do is repair the bad habits of over-breathing. To do that we have to “workout” our tolerance for CO2. That happens when you feel the need to breathe. To work it in a practical way, you can introduce a slow calm breathing pattern throughout your day. Then, add short breath holds when walking. Eventually working up to more intense exercise.
Very inspiring vid, thank you. But I'm not a runner but I've weight trained for over thirty years. So as long as I breath through the nose, would I hold my breath on exhalation for the hardest part of the rep?
Hi Johnno. Nose breathing is very important. As a recreational athlete, you should do all physical exercises with mouth closed. Nose breathing activates the diaphragm. It is fundamental for the biomechanics of breathing. Nasal breathing during sport makes you breathe slower and take in less air. This creates an increase in blood carbon dioxide, which in turn means better oxygenation of the working muscles, including the respiratory muscles. If you feel like you aren't getting enough air and need to switch to mouth breathing, you need to slow down and allow your breathing to normalize before resuming exercise.
@@Jackmerius_Tacktheritrix5733 Yes, exhaling through the nose. For easy runs 3:2 pattern, and for medium hard 2:1. For hard, above 165~170bpm i start to use both, nose and mouth breathing.
Hi Patric! Very interesting all about Nasal breathing! I have been trying every day since I saw your video on London Real -fantastic information that no body worries to give to the people.. I would love to know how I should breathe while I’m doing weights lifting? Which type of breathing should I use to make my performance better-like in squats or death lifts or anything in general with body building parameters!? It will be much appreciated your advice Keep your great work! I would like to come to see you in your workshops-but I live in Australia! Thank you Penelope
In general with weight lifting, it is normal to breathe in and hold breath when lifting the weight. This generates intra abdominal pressure- helps to stabilise the spine. At all other times, do your best to sustain nasal breathing. It is tougher, but better. Also, breathing should be slow, light and deep. Regards, Patrick
I find that nasal breathing is better for low to medium heart rates. But I think for high heart rates, mouth breathing could be ideal. Correct me if I am wrong.
I'm a runner, so what's the recommended breathing pattern in terms of the number of seconds breathing in vs breathing out. In other words, should I start with breathing in for 5 seconds, then breathe out for 5? Or should I just inhale and exhale as needed throughout my run?
There’s a paper, i think i searched for “optimum breathing pattern”, that says exactly that: 5 in, 5 out. They tested people working out and that was the optimal breathing rate.
In general with weight lifting, it is normal to breathe in and hold breath when lifting the weight. This generates intra abdominal pressure- helps to stabilise the spine. At all other times, do your best to sustain nasal breathing. It is tougher, but better. Also, breathing should be slow, light and deep. Strength- nasal breathing- slow, light deep breathing improves blood circulation and oxygen delivery. Regards, Patrick
Why aren't these values described in a percent of total volume? For example, when performing a 3 minute all out bicycling interval at VO2 max, isn't total volume of air more important?
