G EO R G I K A RA K H A N YA N

O x yg e n Ad va n t a g e I n s t r u c to r
 CONTENTS
2
PATRICK MCKEOWN

Breathing Exercise Diagram 3

Important 4
Body Oxygen Level Test (BOLT) 5
Maximum Breathlessness Test (MBT) 6
Warm Up With Many Small Breath Holds 7
2a. Breathe Light – Biochemistry 8
2b. Breathe Light – Biomechanics 9
2c Breathe Light – Paced 10
2a,b,c Breathe Light 11
3. Preparation for simulation of altitude training (5 reps) 12
4. Simulation of altitude training (5 reps) 13
5. Breathe Light-Walking with SportsMask (5 minutes) 15
6. Breathe Light – Walking, jogging/fast walking with SportsMask (5 minutes) 16
7. Breathe Light – Squats (Sportsmask) 17
8. Breathe Light During Push-ups (SportsMask) 18
9. Breathe Light – Child’s Pose (2 minutes) 19
10. Shark Fit (5 reps) 20
11. Breathe Light Advanced (5 minutes) 22
END OF WORKOUT

ADDITIONAL EXERCISES
12. Repeated Breath-Hold Sprinting for team sports (5 to 8 reps) 24
13. Advanced simulation of altitude training 26
14. Simulation of altitude training using SportMask 27
PROGRAM BASED ON BOLT SCORE, AGE AND STATE OF HEALTH 29
 BREATHING EXERCISE DIAGRAM
3

OXYGEN ADVANTAGE MANUAL FOR ATHLETES

 IMPORTANT
4
PATRICK MCKEOWN

The Oxygen Advantage® Workout is perfectly safe for the vast majority
of people, however it does include some powerful exercises similar to
performing high-intensity interval training.

Just as high-intensity exercise is suited only to those with reasonably

good health and fitness, those with any medical issues should perform the
workout only with the consent of your medical practitioner.

Whilst some exercises are challenging they should never feel stressful.

Elements of this workout are not suitable if you are pregnant.

SUMMARY

Breathing should be nasal at all times (day and night),

quiet, gentle and soft.

Pay attention to your breathing, focus on relaxing the body

and breathing muscles throughout the day.

If you are suited to practising stronger breaths holds

(5 reps by 2 sets daily)

Nightime protocol – tape the lips. (See MyoTape.com)

The objective is to reach a BOLT score of 40 seconds, and an

MBT score of 80-100 paces.
BODY OXYGEN LEVEL TEST (BOLT)
5

OXYGEN ADVANTAGE MANUAL FOR ATHLETES

Provides feedback on breathing patterns, as well as onset and endurance
of breathlessness.

Take a normal, silent breath in through your nose

Allow a normal, silent breath out through your nose

Hold your nose with your fingers to prevent air from entering
your lungs

Count the number of seconds until you feel the first distinct
desire to breathe in
 MAXIMUM BREATHLESSNESS TEST (MBT)
6
PATRICK MCKEOWN

Provides feedback on the maximum upper tolerance of breathlessness.

Exhale normally through nose

Walk at a normal pace while holding the breath
Count the maximum number of paces that you can hold your breath
Goal 80 to 100 paces
Less than 60 paces- significant room for improvement
EX 1 7

WARM UP WITH MANY SMALL BREATH HOLDS

OXYGEN ADVANTAGE MANUAL FOR ATHLETES

(PERFORMED SITTING DOWN FOR 2.5 MINUTES)

Take a normal breath in and out through the nose.

Pinch your nose with your fingers to hold the breath for 5 seconds.

Let go of your nose and breathe in and out through your nose for 10
seconds.

Just breathe as normal for ten seconds.

And again, normal breath in, normal breath out and pinch your nose.

When you let go, breathe in through nose.

Breathe as normal for 10 seconds. Don’t make any changes to your

breathing. Just breathe as normal.

You should not feel stressed while doing the exercise. If the air
hunger is too much, then hold the breath for 3 seconds only.
 2A. BREATHE LIGHT – BIOCHEMISTRY
8

(FOUR MINUTES)
PATRICK MCKEOWN

If sitting, imagine a piece of string gently pulling you upwards

towards the ceiling.

Imagine and feel the space between your ribs widening.

With your mouth closed, jaws relaxed, breathe normally in

and out through your nose.

Place your hands on your chest and tummy or on your lap.

Focus on the air flow as it moves in and out of your nose.

Feel the slightly colder air entering your nose, and feel the
slightly warmer air leaving your nose.

When you are able to follow your breathing, take a short slow breath
into the nose and allow a gentle relaxed breath out.
Breathe 80% of your normal breath in a slow and gentle manner.
Breathing should be so light, quite and still.

It is very important not to consciously interfere with your breathing

muscles or restrict your breathing during this exercise.
Don’t tense your stomach to reduce your breathing.

The goal is to feel a want or ‘hunger’ for air.

To have a feeling that you would like to take in a bigger breath.
2B. BREATHE LIGHT – BIOMECHANICS
9

(FOUR MINUTES)

OXYGEN ADVANTAGE MANUAL FOR ATHLETES

Place your hands at either side of your body at the lower two ribs.
Bring the air deep into your lungs.

As you breathe in, feel your ribs expanding outwards. As you breathe
out, feel your ribs moving inwards.

Ideally during an inhalation, as the diaphragm moves downwards,

and the intercostal muscles move outwards, this generates outward
movement to the front (abdominal), sides and back.

There is no need to hear your breathing during this exercise. Breathe

light, slow and deep.
 2C. BREATHE LIGHT – PACED
10

(FOUR MINUTES)
PATRICK MCKEOWN

Place your hands on your lower two ribs.

As you breathe in feel your ribs moving outwards and as you breathe
out feel your ribs moving inwards.

Breathe light, slow and deep.

To pace breathing, breathe in for a count of four seconds, and to

breathe out for a count of six seconds.

In 2, 3, 4 (timed for four seconds), out 2, 3, 4, 5. (timed for five seconds)

(Pause for one second)

In 2, 3, 4, out 2, 3, 4, 5.
(Pause for one second)

In 2, 3, 4, out 2, 3, 4, 5.
(Pause for one second)

In 2, 3, 4, out 2, 3, 4, 5.

Please continue breathing in this manner for the next four minutes.

Breathe light, slow and deep.

As you breathe in feel your ribs moving outwards and as you breathe
out feel your ribs moving inwards.
2A,B,C BREATHE LIGHT
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(FOUR MINUTES)

OXYGEN ADVANTAGE MANUAL FOR ATHLETES

Bring all three together:
Light 2a: Breathing slightly less air to create a light air hunger.
Slow 2c: Do not take so many breaths per minute. Pace your breathing
to six breaths per minute during rest.
Deep 2b: Feel your lower ribs expanding and contracting with each
breath.

Place your hands on your lower two ribs.

Slow down the speed of the air as it enters and leaves your nose. Your
breathing should be light, quiet and still.
At the top of the inhale, bring a feeling of relaxation to your body and al-
low a slow, soft, relaxed breath out. The air should leave your body slowly
and effortlessly.
With each inhalation, take the air deep into the lungs.
As you breathe in, feel your ribs expanding outward. As you breathe out,
feel your ribs moving inward.
The cue throughout the exercise is light, slow and deep.
In 2, 3, 4 (timed for four seconds), out 2, 3, 4, 5. (timed for five seconds)
(Pause for one second)
In 2, 3, 4, out 2, 3, 4, 5. (Pause for one second)
Please continue breathing in this manner for the next four minutes.
Breathe light, slow and deep.
12
EX 3
PREPARATION FOR SIMULATION
PATRICK MCKEOWN

OF ALTITUDE TRAINING
(5 REPS)

Suitable for persons with stress, asthma or prone to panic attack.

Suitable for all except those with serious medical conditions and pregnancy.
EX 4 13

SIMULATION OF ALTITUDE TRAINING

OXYGEN ADVANTAGE MANUAL FOR ATHLETES

(5 REPS)
 SIMULATION OF ALTITUDE TRAINING
14
PATRICK MCKEOWN
EX 5 15

BREATHE LIGHT-WALKING WITH SPORTSMASK

OXYGEN ADVANTAGE MANUAL FOR ATHLETES

(5 MINUTES)
16
EX 6
BREATHE LIGHT – WALKING, JOGGING/FAST
PATRICK MCKEOWN

WALKING WITH SPORTSMASK

(5 MINUTES)
EX 7 17

BREATHE LIGHT – SQUATS (SPORTSMASK)

OXYGEN ADVANTAGE MANUAL FOR ATHLETES

(10 REPS)
 EX 8
18

BREATHE LIGHT DURING PUSH-UPS (SPORTSMASK)

PATRICK MCKEOWN

(10 REPS)
EX 9
19

BREATHE LIGHT – CHILD’S POSE

OXYGEN ADVANTAGE MANUAL FOR ATHLETES

(2 MINUTES)
 EX 10
20

SHARK FIT
PATRICK MCKEOWN

(5 REPS)

Only suitable for persons in good health.

 SHARK FIT
21

OXYGEN ADVANTAGE MANUAL FOR ATHLETES

22
EX 11
BREATHE LIGHT ADVANCED
PATRICK MCKEOWN

(5 MINUTES)
Lie on a mat with a small pillow under your head 23

and your knees bent, as shown above.

OXYGEN ADVANTAGE MANUAL FOR ATHLETES

ACTIVATE THE DIAPHRAGM

Place a book or hand just above your navel.

While breathing in, imagine inflating your belly with a light

amount of air and watch your hand rise.

While breathing out, imagine a balloon slowly deflating

of its own accord.

BREATHE LIGHT

When you are able to breathe using your diaphragm, focus

on taking a short slow breath into the nose.
Slow down the speed of air as it enters and leaves your nose.

Breathe 80% of your normal breath in a slow and gentle manner.

Breathing should be so light, quite and still.

Short, slow breath in.

Slow, gentle breath out.

Breathe in hand rises.

Breathe out hand falls.

Don’t interfere with your breathing muscles or restrict your

breathing. Don’t tense your stomach to reduce your breathing.

EXPERIENCE AIR HUNGER

The objective is to feel a want or hunger for air.

To have a feeling that you would like to take in a bigger breath.

24
EX 12
REPEATED BREATH-HOLD SPRINTING
PATRICK MCKEOWN

FOR TEAM SPORTS

(5 TO 8 REPS)
 25
Exhale through the nose. Pinch the nose with fingers to hold your
breath.

OXYGEN ADVANTAGE MANUAL FOR ATHLETES

Sprint for 40 metres while holding breath.
Recover: walk slowly for thirty seconds with nasal breathing.
Sprint for 40 metres while holding breath.
Recover: walk slowly for thirty seconds with nasal breathing.
Repeat according to the format below:

Week 1 (five reps per set) one set every other day.
Week 2 (six reps per set) one set every other day.
Week 3 (seven reps per set) one set every other day.
Week 4 (eight reps per set) one set every other day.

Exercise should be a challenge, but not severe.

 EX 13
26

ADVANCED SIMULATION OF ALTITUDE TRAINING

PATRICK MCKEOWN

The first breath hold is for about 10 paces or so.

After the first breath hold, subsequent holds are performed

every five to ten paces.

Following each breath hold take either a tiny inhalation or a

gentle exhalation or sip of air.

A ‘sip of air’ means taking a tiny breath, the purpose of which

is to relieve tension rather than take in air.
It is about 10% of a normal breath.

With each successive breath hold, oxygen saturation will

continue to decrease.

Continue to observe the pulse oximeter, ensuring that you

do not go below 80% SaO2

Challenge but do not stress yourself.

EX 14 27

SIMULATION OF ALTITUDE TRAINING

OXYGEN ADVANTAGE MANUAL FOR ATHLETES

USING SPORTSMASK

Walk while breathing through your nose for thirty seconds or so.

Exhale gently through your nose, and hold your breath for ten
paces (close the muscles in your throat to stop airflow).

Resume breathing with ten normal breaths in and out through your
nose.

On the next exhalation, repeat the breath-hold for ten paces.

Resume breathing with ten normal breaths in and out through your
nose.

Exhale gently through your nose and hold your breath for fifteen
paces.

Resume breathing with ten normal breaths in and out through your
nose.

On the next exhalation, repeat the breath-hold for fifteen paces.

Resume breathing with ten normal breaths in and out through your
nose.

Exhale gently through your nose and hold your breath for twenty
paces.

Resume breathing with ten normal breaths in and out through your
nose.
28
Continue walking while increasing the length of every second
breathhold in increments of five paces until you feel a strong
PATRICK MCKEOWN

shortage of air.

As the air shortage becomes stronger, increase your pace to a fast

walk or jog.

Bring a feeling of relaxation to the body.

After you have practiced two to five breath-holds involving a

strong air shortage, complete the exercise by walking with normal
breathing for a few minutes.

While this exercise is a challenge, it shouldn’t be in any way

stressful. As the air hunger becomes stronger, walking faster or
jogging while holding your breath is advisable. To recover and relax
your breathing after each breath-hold, walk at a moderate pace.

A typical example of the increase in paces per breath-hold is as

follows:
10, 10, 15, 15, 20, 20, 25, 25, 30, 30, 35, 35, 40, 40, 45, 45, 50,
50.....
PROGRAM BASED ON BOLT SCORE,
29

AGE AND STATE OF HEALTH

OXYGEN ADVANTAGE MANUAL FOR ATHLETES

BOLT SCORE OF FIVE TO FIFTEEN SECONDS

Measure your BOLT score each morning after waking.

Breathe through the nose both day and night (wear MyoTape).
Practice the small breath-holds (Exercise 1) for ten minutes, six
times per day.
Small paces (Exercise 3): Exhale through your nose, then pinch your
nose with your fingers and walk while holding your breath for five
to ten paces. Rest for one minute and repeat ten times. Complete
three sets per day.
Engage in ten to fifteen minutes of slow walking each day with your
mouth closed. If you need to breathe through your mouth, slow
down or stop.
When your BOLT score increases to fifteen seconds, practice
Breathe Light (Exercise 2) for one hour per day in six ten-minute
sets.
As your BOLT score increases, it will become a lot easier to engage
in physical exercise. Your expected progress is to increase your
BOLT score to twenty-five seconds within six to eight weeks.

BOLT SCORE OF FIFTEEN TO TWENTY SECONDS

Measure your BOLT score each morning after waking.

Breathe through the nose at all times. Wear MyoTape at night.
Regularly observe your breathing throughout the day.
Breathe Light (Exercise 2) for ten minutes twice daily.
Warm up (Exercise 4 or Exercise 10) for ten minutes prior to
exercise by walking and breath-holding every minute or so. Ensure
controlled breathing following each breath hold.
Practice Breathe Light walking (Exercise 5) for between thirty and
sixty minutes per day.
Breathe Light (Exercise 2) for fifteen minutes before sleep.
30 BOLT SCORE OF TWENTY TO THIRTY SECONDS
PATRICK MCKEOWN

Measure your BOLT score each morning after waking.

Breathe through the nose both day and at night, including wearing
MyoTape during sleep.
Breathe Light (Exercise 2) for ten minutes twice per day.
Warm up (Exercise 4 or Exercise 10) for ten minutes prior to
exercise by walking and breath-holding every minute or so.
Breathe Light during a fast walk or jog for thirty to sixty minutes.
Simulate high-altitude training during walking or jogging by
practicing eight to ten breath-holds.
After physical exercise, practice the breathing recovery exercise.
Breathe Light (Exercise 2) for fifteen minutes before sleep.

BOLT SCORE OF THIRTY SECONDS OR MORE

Measure your BOLT score each morning after waking.

Breathe through the nose both day and at night, including wearing
MyoTape during sleep.
Warm up (Exercise 4 or Exercise 10) for ten minutes prior to
exercise by walking and breath-holding every minute or so. Ensure
controlled breathing following each breath hold.
Breathe Light during the run.
Continue with running and nasal breathing for twenty minutes.
Midway through the run, practice breath-holds.
Intersperse breath-holds every few minutes throughout the run.
After physical exercise, complete the breathing recovery exercise.
Practice one session of advanced simulation of high altitude every
other day.
Breathe Light (Exercise 2) for fifteen minutes before sleep.
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OXYGEN ADVANTAGE MANUAL FOR ATHLETES

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