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

by Patrick McKeown

air shortage. Release your nose, inhale through it, and minimize your breathing by taking very short breaths for about 15 seconds. Then allow your breathing to return to normal. • Continue walking for 30 seconds and repeat: Continue walking for around 30 seconds while breathing through your nose, then gently exhale and pinch your nose with your fingers. Walk while holding the breath until you feel a medium to strong hunger for air. Release your nose and minimize your breathing by taking short breaths in and out through your nose for about 15 seconds. Then allow your breathing to revert to normal. • Repeat breath holds 8 to 10 times: While continuing to walk, perform a breath hold every minute or so in order to create a medium to strong need for air. Minimize your breathing for 15 seconds following each breath hold. Repeat for a total of 8 to 10 breath holds during your walk.