The Oxygen Advantage: The Simple, Scientifically Proven Breathing Techniques for a Healthier, Slimmer, Faster, and Fitter You

by Patrick McKeown

Run and hold: Ten to fifteen minutes into your run, when your body has warmed up and is sweating, gently exhale and hold your breath until you experience a medium to strong air shortage. The length of the breath hold may range from 10 to 40 paces and will depend on your running speed and BOLT score. • Break for 1 minute and repeat: Following the breath hold, continue to jog or run with nasal breathing for about 1 minute, until your breathing has partially recovered. • Repeat breath holds 8 to 10 times: Repeat the breath hold 8 to 10 times during your run, followed each time by a minute of nasal breathing. The breath holds should be challenging but should also allow breathing to recover to normal within a couple of breaths. If you find this exercise in any way stressful, or have difficulty recovering your breathing after a breath hold, then refrain from doing the exercise until your BOLT score has increased to at least 20 seconds.