What is Oxygen Advantage?
Oxygen Advantage is a breathing technique and training program developed by Patrick McKeown, designed to optimize breathing patterns for improved health, athletic performance, and overall wellbeing. The method addresses chronic over-breathing—a widespread but rarely recognized pattern in which people habitually breathe more than necessary, reducing oxygen delivery to tissues and organs. Unlike traditional approaches that advocate deep breathing, Oxygen Advantage teaches practitioners to breathe less: lighter, slower, and primarily through the nose.
At its core, the method rests on three pillars of functional breathing: biochemistry (improving carbon dioxide tolerance), biomechanics (shifting from chest to diaphragmatic breathing), and cadence (reducing respiratory rate to 4.5–6.5 breaths per minute). Central to the practice is the Body Oxygen Level Test (BOLT), a simple breath-hold test that measures CO2 tolerance and breathing efficiency. By systematically increasing BOLT scores through controlled breath-holds and nasal breathing, practitioners retrain their bodies’ sensitivity to carbon dioxide, which paradoxically enhances oxygen delivery via the Bohr effect.
Origins & Lineage
Patrick McKeown’s interest in breath training began when he discovered the Buteyko Breathing Method at age 26. After suffering from asthma and relying on inhalers until age 26, Patrick experienced immediate relief from his symptoms by applying principles from Dr. Buteyko. The Buteyko Method itself was developed in the 1950s by Ukrainian doctor Konstantin Buteyko, who proposed that many chronic health conditions stemmed from habitual hyperventilation.
McKeown traveled to Moscow, Russia, to learn from Dr. Konstantin Buteyko, and was accredited to teach the Buteyko Method in 2002. For over a decade, he taught Buteyko techniques for asthma, anxiety, and sleep-disordered breathing. However, he observed that his classes attracted predominantly female participants—95% between 2009 and 2012 following Ireland’s economic crash.
McKeown set up Oxygen Advantage in 2014, driven by his experience teaching Mindfulness and Buteyko breathing to help people with anxiety, stress and panic. The new program broadened Buteyko’s scope: while the original method focused primarily on breathing biochemistry and correcting hyperventilation, Oxygen Advantage integrated high-altitude simulation techniques, athletic performance protocols, and a wider range of breathing exercises not bound by traditional constraints. His 2015 bestselling book, The Oxygen Advantage, introduced the method to a global audience.
How It’s Practiced
Oxygen Advantage practice revolves around several key techniques:
BOLT Assessment: Practitioners begin by measuring their Body Oxygen Level Test score—the number of seconds from a gentle exhale until the first distinct urge to breathe returns. A score below 20 seconds indicates poor CO2 tolerance and over-breathing; 40 seconds represents optimal breathing efficiency.
Nasal Breathing: The core of the program is “nasal breathing,” or breathing exclusively through the nose during exercise and everyday life. The nose filters, warms, and humidifies air while releasing nitric oxide, a vasodilator that improves oxygen uptake.
Reduced Breathing Exercises: McKeown’s program involves exercises and practices that retrain the body to breathe more efficiently, reduce breathing volume, and increase carbon dioxide tolerance. Practitioners perform small breath-holds after gentle exhalations, creating a mild air hunger that gradually desensitizes CO2 receptors.
Simulated Altitude Training: By combining breath-holds with physical movement, the method mimics the hypoxic conditions of high-altitude training, potentially increasing red blood cell production and endurance without traveling to mountains.
Diaphragmatic Breathing: Shifting breath from the upper chest to the diaphragm reduces respiratory effort and activates the parasympathetic nervous system.
Practice often feels uncomfortable initially—the air hunger produced by breath-holds triggers strong urges to breathe. Persistence gradually increases CO2 tolerance, leading to calmer breathing patterns, improved exercise capacity, and reduced breathlessness.
Oxygen Advantage Today
Founded by Patrick McKeown, Oxygen Advantage has transformed how millions breathe, perform, and live, with certified instructors in over 50 countries. The method has expanded far beyond its Buteyko roots to serve diverse populations: Olympic athletes, Navy SEALs, individuals with asthma or sleep apnea, and everyday seekers of better health.
Practitioners typically encounter Oxygen Advantage through several channels:
- Books: The Oxygen Advantage (2015) and The Breathing Cure remain primary entry points, referenced in James Nestor’s bestseller Breath.
- Online Courses: Self-paced programs address specific conditions (anxiety, sleep, athletic performance, diabetes) with video instruction from McKeown and certified instructors.
- Instructor Certification: Multi-level training programs (from foundational to advanced) certify health professionals, coaches, and fitness instructors to teach the method.
- One-on-One Coaching: Certified Oxygen Advantage instructors offer personalized breathing assessments and training plans.
- Breathing Tools: McKeown has developed products including MyoTape (for nasal breathing during sleep) and the SportsMask (for respiratory muscle training).
The method appeals particularly to those seeking evidence-based, non-mystical approaches to breathwork—athletes wanting performance gains, individuals with respiratory conditions, and people addressing anxiety or sleep issues through physiological rather than solely psychological interventions.
Common Misconceptions
Not About Breathing More Oxygen: Despite the name, Oxygen Advantage does not advocate breathing more or taking deeper breaths. The method actually teaches breathing less—the “advantage” comes from improving oxygen delivery to tissues through better CO2 tolerance, not increasing oxygen intake.
Not Traditional Pranayama: While sharing some similarities with yogic breath retention practices, Oxygen Advantage is explicitly science-based and medical rather than spiritual in orientation. It draws from Western respiratory physiology research and Buteyko’s clinical work, not from yogic or contemplative traditions.
Not Holotropic or Transformational Breathwork: Unlike modalities that use hyperventilation to achieve altered states, Oxygen Advantage aims to reduce breathing volume. It sits opposite methods like Wim Hof breathing, which deliberately hyperventilates before breath-holds.
Not a Quick Fix: Results require consistent practice over weeks. The initial air hunger sensations can be genuinely uncomfortable, and progress depends on gradually building CO2 tolerance rather than mastering a single technique.
Not Without Contraindications: Individuals with certain cardiovascular conditions, pregnant women, and those with panic disorders may find breath-holds triggering or unsafe without medical guidance.
How to Begin
The most accessible entry point is McKeown’s book The Oxygen Advantage: Simple, Scientifically Proven Breathing Techniques to Help You Become Healthier, Slimmer, Faster and Fitter (William Morrow, 2015). The book provides BOLT test instructions, foundational exercises, and protocols for specific applications from sleep to athletic training.
For those seeking structured guidance, the Oxygen Advantage website offers a $50 introductory online course with two hours of video instruction, demonstrations of all essential exercises, and a 30-minute guided breathing class. The course includes learning the BOLT score assessment and integrating techniques into daily life.
Beginners should start with simple nasal breathing awareness: breathe through your nose during rest, walking, and eventually light exercise. Once comfortable, learn the BOLT test to establish a baseline, then practice short (2–5 second) breath-holds after gentle exhalations, resuming normal breathing between holds. As CO2 tolerance increases over weeks, extend hold durations and integrate nose breathing into more vigorous activities.
Those with asthma, sleep apnea, or other respiratory conditions may benefit from working with a certified Oxygen Advantage instructor who can tailor protocols to specific health contexts. The instructor directory on oxygenadvantage.com connects seekers with trained practitioners globally.