In this all English episode #055:

We met Patrick McKeown who is of the worlds foremost expert on breathing and the director of education and training at the Buteyko Clinic International and author of several books. This episode is all about breathing. Patrick shares his extensive knowledge on the topic and we talk a lot about his latest book Oxygen Advantage. We learn: how breathing can help cure breathing disorders and improve performance. We deep dive into the science and practical implementation of principles for breathing, effects of poor breathing, how we can help our kids breathe better, warm-up protocols, cool down protocols and so much more. Everyone who breathes can learn something from this episode!

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Short bio:

• 02:00 – Who is Patrick and what does he do?
  • Breathing Pattern Disorder and
  • Breathing exercises to enhance sports performance
• 03:40 Patrick‘s story. We discuss 2 foundational pillars of breathing:  Breathe through your nose and breathe light.
• 05:10 If breathing lightly through your nose is so important, why hasn’t evolution provided for us doing this subconsciously?
• 07:30 Can we breathe too much? Why is this?
• 07:50 Benefits of nose-breathing. (Nose breathing slows down your breathing. Arterial oxygen uptake increases. Nitric oxide bronchi dilator. Ventilation-perfusion.)
• 11:45 Can you train yourself past a runny nose with breathing? 72% Reduction of rhinitis. Really cold day, it might be smart to breathe with your mouth. Rhinitis is 30% of the population.
• 14:25 Taping your mouth while sleeping. Lipseal tape.com
• 16:15 Why is this science of breathing so overlooked? “First do no harm”
• 20:00 Practical help for any athlete. Including the Body Oxygen Level Test (BOLT). There is only ONE sport that trains the diaphragm.
• 21:40 Patrick shares his process when meeting and screening a normal athlete:
  • 1 BOLT, what result is good/bad? And
  • 2. Maximum tolerance breathlessness test (walking) – 80-100 paces.
  • 3  What happens when you slow down the breathing. (HiLo, slight colder in, slightly warmer out, and slow down the breathing during feeling air hunger)
• 26.30 Core strength could be indicative of a high breath hold time,
  • Whats the biochemical aspects what is the biomechanical aspects and what is the psychophysiological aspects of it.
• 30.15 Correlation between FMS, low score and poor breathing. Link to FMS.
• 32:40 Best way to measure the BOLT-score. “Don’t worry about it”, the chemoreceptors monitor CO2, and the brain will trigger to resume breathing.
• 34:20 How to improve your scores & the science behind the techniques. A lot of facts in this segment. Important to note is that breath training on the exhale increases resiliency in a number of ways, most noteworthy is increasing EPO and delaying lactic acid buildup, and you can delay your anaerobic threshold.
• 43:30 What happens during high-intensity training like CrossFit, high BOLT score important here. Try to do all exercise with nose breathing for recreational athletes.
• 46.15 The importance of warm-up and Patrick‘s warm-up protocol. Oxyhemoglobin dissociation curve

• 49.00 Apnea training (by breath holding on inhale) is that good? How far do we have to drop SP02 to get an effect? Do not go below 80%.
• 50:10 What can we do to help our children breathe better? Tip: Principle 1: NoseBreathe!
• 56:00 Bicarbonate of soda! It could increase the buffering capacity. Recepie:
  • a half of a teaspoon of bicarbonate of soda in apple cider vinegar (poor man’s cancer cure) wait until the fizz dies down and drink it.  Warning! It does NOT taste great! :)
  • it helps to normalize pH and Beetroot benefits.
• 57:00 Nitric Oxide research.
• 59:15 Wim Hof vs Oxygen Advantage. (read more on http://oxygenadvantage.com/wim-hof/)
• 1:03:30 When NOT to do the Wim Hof method.
• 1:04:25 Taking the next step in your breathing journey with Oxygen Advantage. When & where?
• 1:06:15 Patrick‘s final advice.
• 1:07:35 KWINK , what would he had done differently during the last 10-20 years? 

More resources:

• Tape your mouth:lipsealtape.com
• 3M Micropore tape – any pharmacy
• BOLT: http://oxygenadvantage.com/measure-bolt/
• Research on the method: https://buteykoclinic.com/buteyko-trials/
• Webinar: https://buteykoclinic.com/webinar-with-patrick–mckeown/
• For parents/children: https://buteykoclinic.com/crookedteeth/
• Comparison, Oxygen Advantage vs Wim Hof: http://oxygenadvantage.com/wim-hof/
• Wim Hof webpage: https://www.wimhofmethod.com/
• The Nonin Pulse Oximeter: http://www.nonin.com/
• Jan Lundberg, professor of Nitric Oxide: https://www.lilly.com/jan-m-lundberg
• Oxygen Dissociation Curve: https://en.wikipedia.org/wiki/Oxygen%E2%80%93hemoglobin_dissociation_curve
• Maximum Breathlessness Test
  • Measure Breathlessness during Physical Exercise The Oxygen Advantage
  • Breath Hold: How To Measure Breathlessness – Oxygen Advantage
• Functional Movement Systems – Functional Breathing Screen
• More videos from Patrick:
  • Increase VO2 Max: https://www.youtube.com/watch?v=hug6R…
  • Simulate High Altitude Training: https://www.youtube.com/watch?v=gr28p…
  • Mouth breathers https://www.youtube.com/watch?v=7GHVq…
  • Breathe Holding in Practice https://www.youtube.com/watch?v=h9S4d…

Patrick on Social Media:

• facebook.com/theoxygenadvantage
• Instagram.com/ButeykoClinic/
• Instagram.com/oxygenadvantage
• twitter.com/OxygenAdvantage

 

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