Coaching practices for The Oxygen Advantage Before Bed
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Does this sound like the set of challenges you might be facing?
- I want something I can do in the ten minutes right before I train that actually primes my body, so the opening stretch of the workout feels stronger instead of like I’m still shaking off the rust for the first twenty minutes.
- I want the benefits of altitude training without packing up and moving to a mountain
- I’ve already been building breath tolerance for weeks and the easy stuff feels too easy now
- I think I breathe too much without realizing it
- When I stop after a hard effort I’m doubled over gasping through my mouth, and it takes forever for my heart to settle
Practices that may help
- Simulated altitude breathing drills before training
A 10-minute pre-workout hypoxic breathing sequence primes the oxygen-delivery system before exercise begins.
The Oxygen Advantage, Made Practical - The Oxygen Advantage, Made Practical
The Oxygen Advantage is Patrick McKeown’s framework for improving athletic and cognitive performance by increasing CO2 tolerance and optimizing breathing mechanics through nasal breathing, breath holds, and simulated altitude training. The underlying physiology (Bohr effect, CO2 chemosensitivity) is well established; specific protocol outcomes in trained athletes have promising but limited RCT support. - Breath-hold walk — simulate altitude during exercise
Hold your breath after an exhale while walking to build CO2 tolerance and trigger mild hypoxic adaptation.
The Oxygen Advantage, Made Practical - Advanced breath holds — MHT (max hold training)
Build CO2 and O2 tolerance with progressive maximum breath holds — used by elite freedivers and now applied to sport.
The Oxygen Advantage, Made Practical - Light, slow, deep breathing at rest
Breathe less air than you need — lighter, slower, deeper — to recalibrate the resting CO2 set point.
The Oxygen Advantage, Made Practical - Recover through the nose after exercise
Close your mouth within 30 seconds of stopping exercise — however uncomfortable — to accelerate HRV recovery.
The Oxygen Advantage, Made Practical - Use 4-7-8 breathing as a sleep-onset ritual
Four to eight cycles in bed before sleep reduces physiological arousal and supports the transition into sleep.
4-7-8 Breathing, Made Practical - Mouth taping during sleep
Place a small strip of paper tape over your lips at bedtime to encourage nasal breathing through the night.
Nasal Breathing for Performance - Evening yoga routine for sleep
A gentle 15-minute yoga sequence 30–60 minutes before bed lowers cortisol and core temperature to accelerate sleep onset.
Yoga for Stress: What the Research Shows - Nasal humming to boost nitric oxide
Hum for 1-2 minutes after waking to flood the sinuses with nitric oxide before it is inhaled.
Nasal Breathing for Performance
Related concerns
- Oxygen Advantage Breathwork
The Oxygen Advantage is Patrick McKeown’s framework for improving athletic and cognitive performance by increasing CO2 tolerance and optimizing breathing mechanics through nasal breathing, breath holds, and simulated altitude training. The underlying physiology (Bohr effect, CO2 chemosensitivity) is well established; specific protocol outcomes in trained athletes have promising but limited RCT support.
- Patrick Mckeown Oxygen Advantage
The Oxygen Advantage is Patrick McKeown’s framework for improving athletic and cognitive performance by increasing CO2 tolerance and optimizing breathing mechanics through nasal breathing, breath holds, and simulated altitude training. The underlying physiology (Bohr effect, CO2 chemosensitivity) is well established; specific protocol outcomes in trained athletes have promising but limited RCT support.
- The Oxygen Advantage After A Loss
The Oxygen Advantage is Patrick McKeown’s framework for improving athletic and cognitive performance by increasing CO2 tolerance and optimizing breathing mechanics through nasal breathing, breath holds, and simulated altitude training. The underlying physiology (Bohr effect, CO2 chemosensitivity) is well established; specific protocol outcomes in trained athletes have promising but limited RCT support.
- The Oxygen Advantage As A Caregiver
The Oxygen Advantage is Patrick McKeown’s framework for improving athletic and cognitive performance by increasing CO2 tolerance and optimizing breathing mechanics through nasal breathing, breath holds, and simulated altitude training. The underlying physiology (Bohr effect, CO2 chemosensitivity) is well established; specific protocol outcomes in trained athletes have promising but limited RCT support.
- The Oxygen Advantage At Work
The Oxygen Advantage is Patrick McKeown’s framework for improving athletic and cognitive performance by increasing CO2 tolerance and optimizing breathing mechanics through nasal breathing, breath holds, and simulated altitude training. The underlying physiology (Bohr effect, CO2 chemosensitivity) is well established; specific protocol outcomes in trained athletes have promising but limited RCT support.
- The Oxygen Advantage When Overwhelmed
The Oxygen Advantage is Patrick McKeown’s framework for improving athletic and cognitive performance by increasing CO2 tolerance and optimizing breathing mechanics through nasal breathing, breath holds, and simulated altitude training. The underlying physiology (Bohr effect, CO2 chemosensitivity) is well established; specific protocol outcomes in trained athletes have promising but limited RCT support.
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