290 Breaking point: Lin YC, Lally DA, Moore TO, Hong SK. Physiological and conventional breath-hold break points. J Appl Physiol. 1974 Sep;37(3):291–6.
290 While it is extremely: Nunn JF. Applied Respiratory Physiology. London and Boston: Butterworths; 1987.
291 Research by Ivancev: Ivancev et al. investigated whether repetitive breath holding blunts the chemoreceptors, resulting in reduced reactivity to carbon dioxide. Blunted chemoreceptors are recognized as a common result of obstructive sleep apnea. Ivancev et al. tested the hypothesis that repeated breath holds, which are an integral part of breath-hold diving, blunt cerebrovascular reactivity to hypercapnia. Two groups of seven elite breath-hold divers and seven non-divers were involved in the test. The study noted that breath-hold divers had a greater tolerance to carbon dioxide, largely the result of lower breathing frequency. The findings of the study were “that the regulation of the cerebral circulation in response to hypercapnia is intact in elite breath-hold divers, potentially as a protective mechanism against the chronic intermittent cerebral hypoxia and/or hypercapnia that occurs during breath-hold diving.” Therefore, regular breath-hold practice does not impair cerebrovascular reactivity to high carbon dioxide pressure. Ivancev V, Palada I, Valic Z, et al. Cerebrovascular reactivity to hypercapnia is unimpaired in breath-hold divers. J Physiol. 2007 Jul 15;582(Pt 2):723–30.
291 A further study by Joulia: With repeated practice, elite breath-hold divers are able to sustain very long breath holds that induce a severe drop in oxygen without causing brain injury or blackouts. A study of the circulatory effects of apnea in elite breath-hold divers by Joulia et al. showed that bradycardia and peripheral vasoconstriction were accentuated in breath-hold divers compared with non-divers. In addition, a decrease in oxygen saturation was less and carotid arteries blood flow was greater among the breath-hold divers during apnea. Joulia F, Lemaître F, Fontanari P, Mille ML, Barthelemy P. Circulatory effects of apnea in elite breath-hold divers. Acta Physiol (Oxf). 2009 Sep;197(1):75–82.
293 “Please do not practice”: Preparation. Navy Seals. www.navyseals.com/prepara tion (accessed August 20, 2012).
Acknowledgments
This book would not have been possible without the spirited support of Oxygen Advantage coaches and athletes and gifted advice from a number of extraordinary people. In particular, I would like to thank my book agent, Doug Abrams, and his team, including Lara Love, who spurred me on to rewrite the entire original manuscript, providing insights, clarity, and editing to help ensure that I communicated my message just “as if I were talking to a fellow down at the pub.” To Cassie Jones and the publishing team at William Morrow, thank you so much for your dedicated support and commitment in making this book a reality. Thank you, Claudia Connal and colleagues from Piatkus and Little Brown Book Group, for getting this book into the hands of readers throughout Europe, South Africa, Australia, and New Zealand.
Also helping me along this journey was Jo Gatford, who weaved her magic through 95,000 words, knitting the final manuscript into a readable and digestible form.
To my colleagues, including Dr. Alan Ruth, whose attention to detail astounds me, Tom Herron, Eoin Burns, Carol Baglia, Don Gordon, Eugenia Malyshev, Dr. Charles Florendo, Tom Piszkin, and William L. Robbins—thank you so much for dropping your work to read through the manuscript, providing honest and direct feedback on what needed to be changed and where. James O’Toole, Eamon Howley, and Danny Dreyer—thank you for providing encouragement and belief that the message imparted in this book would be valuable to athletes.
Thank you to Sarah Gallagher for her expertise in checking papers, adding studies, and clarifying others to ensure that I interpreted the information on cardiovascular health accurately. Special thanks to Dr. Joseph Mercola, who has devoted his life’s work to educating the public about simple, safe, and effective preventative measures to ensure good health. Dr. Mercola, the world needs more people like you!
To soccer coach Don O’Riordan and the dedicated players of Galway WFC, thank you for your assistance in tailoring the Oxygen Advantage program to a team sport environment.
I must also thank my illustrator, Rebecca Burgess, who always comes out on top with beautiful images that communicate the content visually.
Thanks also to my wife, Sinead, who, with her great sense of humor, insisted that my acknowledgment to her shouldn’t be as boring as my usual ones. Well, you can be the judge of that! To my beautiful daughter, Lauren, may you grow up as a nasal breather.
And finally, thank you to my readers for taking a chance on me by buying and reading this book. I hope you derive lifelong benefits from the words within.
About OxygenAdvantage.com
Visit our website for app downloads, coaching, Skype consultations, and webinars.
By now, I hope that you have begun to put the Oxygen Advantage program into practice. For some, the theory and exercises in this book will be enough to completely revolutionize their exercise routine and health. For others, practical experience may be needed to help them to apply their knowledge and understanding of the Oxygen Advantage program. As you make progress, you may wish to take advantage of the personal services of our expert Oxygen Advantage coaches or our online Skype course and webinar.
• Oxygen Advantage coaches are available in several locations throughout the United States, Europe, Australia, and New Zealand. Our coaches are specifically trained to help you make the best progress possible, safely and quickly.
• Skype courses offer the opportunity to benefit from a one-to-one consultation with the author. During the Skype course, you will receive expert guidance, feedback, a specifically tailored program, and the motivation you need to ensure you make optimal progress.
• Our Oxygen Advantage webinar shows Patrick teaching each of the exercises to athletes, allowing you to see how the techniques are practically applied in real time.
If you would like to find out more or get in touch, please visit OxygenAdvantage.com. Your feedback and suggestions are greatly appreciated.
Index
The pagination of this electronic edition does not match the edition from which it was created. To locate a specific entry, please use your e-book reader’s search tools.
A
Abdominal breathing, 51, 52, 59, 184–85
benefits of, 72–74
deep breath myth and, 69–70
the diaphragm and, 71–74
exercise to encourage. See Breathe Light to Breathe Right
following the breath to enter the zone, 156–58
Acclimatization, 102, 117–18
Acid-forming foods, 52–53, 177–79
Active mind, 143–44, 152–54
Advanced Breathe Light to Breathe Right, 255–65
merging abdominal movements with breathing, 259–61, 260
reducing breathing volume using abdominal breathing, 261–65
relaxing and activating the diaphragm, 257–58
Advanced simulation of high-altitude training, 132–35, 133, 253, 253–54
guidelines before beginning, 132–33
guidelines for, 133–34, 253–54
Aerobic capacity and VO2 max, 34–35, 57, 96, 100, 103–4
Aerobic exercise, 103–4, 180. See also High-intensity training
Affluence, and asthma rates, 211–12
Air intake. See also Breathing volume
cardiac arrest and strenuous exercise, 202
diet and, 53
reducing during physical exercise, 84–86
Air shortage, 78, 110, 124–25. See also Breathing exercises
benefits of Oxygen Advantage breathing techniques, 46, 220
following the breath, 156–58
headaches during, 110, 113
holding breath during warm-up, 88
Airways, 58–59
asthma and, 212, 213, 215–16, 296n
BOLT score and size of, 82
dilation and constriction of, 25, 27–28, 38, 120, 217
fac
ial structure and size of, 83–84, 222, 223, 225, 226
nitric oxide and, 60, 82, 195
Alcohol, 97, 175
Ali, Muhammad, xi, 140–41
Alkaline-forming foods, 52–53, 178–79
Altitude acclimatization, 102, 117–18
Altitude sickness, 118
Altitude training. See High-altitude training
Alveoli, 19, 20
American Rhinologic Society, 55–56
Anaerobic exercise, 103–4, 114, 180
Ancient tribal secrets, 79–81
Anderson, David, 196
Angina pectoris, 194
Animals, breathing in, 53–55
Antioxidants, 34, 187–90, 318n
Anxiety, 167–68
Apnea. See Sleep apnea
Appetite suppression, 173–74, 175, 177
Aristotle, 225
Armstrong, Lance, 97–98
Arrhythmia, 201, 203, 204, 325n
Asthma, 209–20
author’s symptoms, 214–15
BOLT score and, 217–18
breath-hold time and, 40, 41
breathing volume and, 211–14, 213
causes of, 211–14
Doug’s case, 10–11
exercise for stopping symptoms, 218, 219, 220
exercise-induced. See Exercise-induced asthma
Julian’s case, 209–10
Michael’s case, 220
nasal breathing for, 215–16
origins of term, 210–11
rate of, 210–11
swimming for, 216–17
Asthma Care, 215
Attention deficit disorder (ADD), 226
Attention spans, 143–44
Automatic bodily functions, 158
B
Bailey, Stephen, 103–4
Baking soda. See Bicarbonate of soda
Beet juice, 196–97
Bicarbonate of soda, 113–16, 308–9n
how to take, 115–16
Big breaths, 39, 45–46, 68–69, 168, 244
Bilton, Nick, 144
Birds, breathing in, 54
Blocked nose, 40, 124, 215, 234
Nose Unblocking Exercise, 61–63, 62, 244–45, 245
Blood
circulation of, 27–28
composition of, 100–101
delivery of oxygen to muscles and organs from, 19–20, 24, 26–27, 108, 109
Blood cells, red. See Red blood cells
Blood clotting, 195
Blood doping, 95–99
Blood flow, 5, 72–73, 195–96
Blood pH, 74, 108, 177–78
bicarbonate of soda for, 113–14
regulation of, 28–31, 29
Blood pressure, 196
high. See Hypertension
Blood sugar, 174, 176, 177, 179
Blood transfusions, 96–99
Blood vessels, 20, 22
carbon dioxide and, 29, 32–33, 34
dilation and constriction of, 5, 25, 27–28
nitric oxide and, 58–60
Body detoxification, 49–50
Body Oxygen Level Test (BOLT), 22, 37–49, 242–44
how it works, 39–40
measuring, 37–39
scores. See BOLT scores
sports performance and, 44–45
Bohr, Christian, 26
Bohr, Niels, 26
Bohr Effect, 5, 24, 26–27, 108
BOLT. See Body Oxygen Level Test
Bolt, Usain, 221
BOLT scores, 243–44, 268–81
10 seconds or less, 41–42, 42, 48, 82, 179
program for, 268–70, 280
10 to 20 seconds, program for, 271–73, 280
20 seconds or less, 40, 42, 43, 44–45, 48, 56, 82, 167, 233, 249
program for, 271–73, 280
20 to 30 seconds, program for, 274–76, 281
30 seconds, 43, 43, 44, 48, 82
program for, 277–79, 281
40 seconds, 40, 43, 43, 49, 82, 167, 233, 281
air shortage and, 78, 110
asthma and, 217–18
body detoxification and, 49–50
breathing volume and, 41–43, 44, 138
breathlessness during sports and, 40–41
exercise ability general guidelines, 82–83
how it works, 39–40
increasing. See Increasing BOLT scores
measuring, 37–39, 91–92
Boston Marathon, 116
Boxing, 140–41, 309–10n
Brahmari, 60–61
Brain, 146–47
oxygenation of the, 165–68
Breast cancer, bicarbonate of soda therapy, 114
Breathe Light to Breathe Right, 74–76, 75, 246–47, 266
advanced method. See Advanced Breathe Light to Breathe Right
Anna’s case, 199
appetite and weight loss, 179–80
asthma and, 217–18
bodily changes from, 76
Eamon’s case, 175–76
following the breath meditation, 156–58, 181
guidelines for, 74–75, 246–47
jogging or running, 89–90, 247, 266
for quality sleep, 169
Breath hold (holding), 105–13, 121–35
after an exhalation, 108
bicarbonate of soda and, 114, 309n
carbon dioxide and, 33, 39
in children, 124
de Oliveira’s techniques, 121–22
exercises. See Breath-holding exercises
to improve respiratory muscle strength, 110–11
increasing EPO naturally, 109
influences on length of time, 292–93
to prepare for ascent to high altitude, 117–19
to reduce lactic acid, 111–12
running economy and, 36
Rupp’s method, 123
science of, 104–7, 108, 188–89
stages of, 292
testing, 37. See also Body Oxygen Level Test
upper limits and safety of, 290–91
Zátopek’s method, 122–23
Breath-hold divers, 105–7, 137, 138, 305–6n, 307n, 319n, 330–31n
Breath-holding exercises, 125–36, 188–89, 244–65. See also Breathe Light to Breathe Right
advanced simulated high-altitude training, 132–35, 133, 253, 253–54, 266
BOLT scores and, 41–43, 44, 48–49, 180, 190
Breathing Recovery, 91, 166, 166–67, 175, 248
Nose Unblocking Exercise, 61–63, 62, 244–45, 245
pulse oximeters for, 125–26
simulated high-altitude training while cycling, 130, 252
simulated high-altitude training while jogging or running, 129, 129–30, 251–52, 266
simulated high-altitude training while swimming, 131–32, 252
simulated high-altitude training while walking, 126–29, 127, 249–51, 250, 266
warm-up and, 85, 87–88
Breathing
from the abdomen. See Abdominal breathing
in animals, 53–55
bell jar experiment, 70, 70
big breaths, 39, 45–46, 68–69, 168, 244
breaths per minute, 21–22, 76–78
chronic overbreathing. See Chronic overbreathing
deep, 18, 21, 52, 69–70
the diaphragm and, 71–74
facial structure and, 83–84, 221–27, 229–30
heart rate and, 197–200
“less is more” theory of, 68, 191
by mouth. See Mouth breathing
nitric oxide and, 58–61
by nose. See Nasal breathing
the nose and, 55–61
overview of, 5–6, 19–21
philosophy of effortless, 67–69
physiology of, 51–52
rate of, 21, 22
regulation of, 21–25
respiratory system. See Respiratory system
timing your, 76–78
upper-chest, 42, 52, 69, 71, 72
Breathing
exercises, 67–68. See also Breathe Light to Breathe Right; Breath-holding exercises
asthma and, 214
following the breath, 156–58, 181
“Breathing-friendly” foods, 53
Breathing Recovery Exercise, 91, 166, 166–67, 175, 248
Breathing volume, 21–25. See also Body Oxygen Level Test
asthma and, 211–14, 213
BOLT score and, 41–43, 44, 51
carbon dioxide and, 22–25
timing your breathing, 76–78
Breathlessness, 32, 33, 124
asthma and, 28, 213
BOLT score and, 40–41
carbon dioxide and, 32, 33
Bronchi, 19, 20
Bronchioles, 19, 20
Bugatti Veyron, 53–54
Buteyko, Konstantin, 7, 215
Buteyko Meets Dr. Mew: Buteyko Method for Children and Teenagers (McKeown), 230, 286
C
Calorie restriction, xiii
Cancer, 58, 114, 191
Capillaries, 20, 20
Carbon dioxide (CO2), 5–6, 22–23, 25, 32–34
breath holding and, 33, 39, 108
functions in human body, 22–23, 25, 74
hemoglobin and, 26–27
improving tolerance of, 46, 108
regulation of blood pH, 28–31, 29
stop losses of, 45–46
Cardiac arrest, 207, 325n
in athletes, 200–204, 322–23n
Cardiopulmonary resuscitation (CPR), 201
hyperventilation during, 207–8, 325n
Cardiovascular disease, 59, 200–208, 232–33
Cardiovascular health, 193–200
Cardiovascular system, and nitric oxide, 58, 193–96
Catlin, George, 53
Cheetah, 53–54, 161
Chemnitz University of Technology, 147
Chest tightness, 28, 41, 213, 218, 270
Chi (qi), 67–68
Children
asthma and, 41, 124, 211, 214
breath holding in, 124
mouth breathing in, 57, 222–24, 227, 229
Oxygen Advantage program for, 44, 286–89
Chi-Running, 92
Chlorinated pools, and asthma, 217
Cholesterol, 59, 179, 195, 201
Chronic obstructive pulmonary disease (COPD), 24n
Chronic overbreathing (hyperventilation), 3–6, 23, 24–25
Alison’s case, 29–31
anxiety and, 167–68
asthma and, 215
during CPR, 207–8
David’s case, 8–9
diet’s role, 52–53
The Oxygen Advantage: The Simple, Scientifically Proven Breathing Techniques for a Healthier, Slimmer, Faster, and Fitter You Page 32