Patrick McKeown 1 source tracked
Irish breathing coach and author; creator of the Oxygen Advantage method and an instructor of the Buteyko Breathing Method.
About Patrick McKeown →
Patrick McKeown is an Irish breathing coach and author whose work focuses on functional breathing for health and athletic performance. He is the creator of Oxygen Advantage, a performance-based functional breathing program, and serves in a senior teaching role at Buteyko Clinic International. A graduate of Trinity College Dublin, McKeown was accredited to teach the Buteyko Breathing Method in 2002 after training with practitioners of the method developed by Dr. Konstantin Buteyko. He is best known for his books The Oxygen Advantage and The Breathing Cure, and for popularizing concepts such as nasal breathing, light/slow/deep breathing, and the BOLT (Body Oxygen Level Test) score. His work addresses applications for asthma, sleep-disordered breathing, anxiety, and athletic performance.
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In a protocol
After poor sleep before an important event, do normal morning routine, eat breakfast, then lie down for a 20-minute reset to recover mental state.
“20 minutes of rest and reset
TR▶ 1:18:20Dosage20 minutes lying down after breakfastCertaintyexplicitrecommendation -
Measure breath-hold time after a normal exhale until first urge to breathe; aim for above 25 seconds as a marker of functional breathing.
“if your bolt score is above 25 seconds
TR▶ 18:20DosageNormal breath in/out through nose, hold nose, time until first involuntary diaphragm contraction; breathing should be normal on resumeCertaintyexplicitstrong endorsement -
In a protocol
Incorporate breath holds while walking, jogging, or training to build CO2 tolerance, induce hypoxia/hypercapnia, and improve performance.
“Look at doing breath holds during your practice
TR▶ 19:10DosageProgressive: hold for 10 paces, normal breathing 30-60s; build up to 20, 30, 40, 50, 60, 70, 80 pacesCaveatsAvoid hyperventilation before holds; don't push blood oxygen below 60%Certaintyexplicitstrong endorsement -
Guest recommendation In a protocol
Free app with children's section containing breathing exercises taught by McKeown's daughter for parents to use with kids.
“there's an app called Buteyko Clinic
TR▶ 1:32:50CaveatsNot as good as an instructor but a good starting pointCertaintyexplicitrecommendation -
In a protocol
During a panic attack, cup hands over nose and mouth to rebreathe CO2, then soften to slow nasal breathing (in 2-3, out 2-3) to restore CO2 and reduce air hunger.
“simply cup your hands... breathe in
TR▶ 50:30DosageFew big breaths to relieve initial air hunger, then soften to in-2-3/out-2-3 nasal breathingCaveatsBrown paper bag method isn't always safeCertaintyexplicitrecommendation -
Guest recommendation
Bill Perkins' book on life and finances; McKeown read it in two days at the airport and recommends it.
“I bought a book at the airport. Die with zero
TR▶ 1:49:20Certaintyexplicitrecommendation -
In a protocol Alternative
Consult a functional or airway dentist for children with overcrowded teeth, narrow jaws, or airway issues — they use appliances to expand jaws rather than extract teeth.
“a functional dentist is so important
TR▶ 1:28:20Certaintyexplicitstrong endorsement -
In a protocol
Use a guided audio (incorporating hypnosis/NLP) when waking at 3am or struggling to fall asleep — hand the rumination problem over to the recording.
“throw on my headphones... play the guided audio
TR▶ 1:06:40DosagePhone on flight mode, headphones, play guided audioCertaintypersonal onlypersonal use -
In a protocol
To fall asleep faster, soften breathing to ~30% less air with comfortable air hunger, mouth closed, breathing nasally.
“taking about 30% less air into your body
TR▶ 1:05:50DosageSoft nasal in, gentle out, ~30% less volume; mouth closedCertaintyexplicitrecommendation -
In a protocol
Tape child's mouth (with Myotape or paper tape) during distracted activities like TV or screens to retrain lip-seal behavior.
“I need you to have your mouth taped during that time
TR▶ 1:36:50DosageApply during TV/screen/distracted timeCaveatsOnly after confirming child can breathe through noseCertaintyexplicitrecommendation -
In a protocol Alternative
Elasticated tape that surrounds the lips (without covering the mouth) to encourage lip closure and nasal breathing during sleep or wakefulness.
“I brought up my own tape called Myotape
TR▶ 55:00DosageApply around mouth during sleep or distracted wakefulnessCaveatsSafer than tape that covers mouth — doesn't worsen sleep apnea since mouth puff still possibleCertaintyexplicitstrong endorsement -
In a protocol
Breathe in and out through the nose during wakefulness, light to moderate exercise, and sleep to improve CO2 tolerance, diaphragm recruitment, and airway function.
“start breathing in and out through the nose
TR▶ 40:00DosageAll day during rest and light/moderate exercise; close mouth during sleepCaveatsDuring very high intensity exercise mouth breathing may be necessary; don't force itCertaintyexplicitstrong endorsement -
In a protocol
A small breath-hold exercise to decongest the nose so people can transition to nasal breathing.
“I practiced the nose unblocking exercise. It worked straight away
TR▶ 7:00Certaintyexplicitpersonal use -
In a protocol
10 minutes of low-intensity nasal breathing followed by progressive breath holds during exercise (10, 20, 30+ paces) to prepare athletes physiologically and mentally for competition.
“10 minutes of nose breathing during kind of low, easy intensity
TR▶ 1:14:40Dosage10 min nasal breathing low intensity, then progressive breath holds 10-80 paces with 30-60s normal breathing betweenCertaintyexplicitstrong endorsement -
In a protocol
Take a soft breath in through nose and relaxed, slow, gentle exhale to stimulate vagus nerve, slow heart rate, and signal safety to the brain.
“a relaxed and a slow and a gentle breath out
TR▶ 1:01:40DosageSoft nasal inhale, slow gentle exhale; for sleep, add light air hunger (30% less air)Certaintyexplicitrecommendation -
Breathe slower but fuller breaths using the diaphragm to improve alveolar ventilation rather than fast shallow breaths.
“breathing slower but fuller breaths
TR▶ 21:20CaveatsDon't over-breathe even when slow — watch tidal volumeCertaintyexplicitrecommendation -
Guest recommendation
Patrick McKeown's clinical/lay book on breathing with 700+ clinical paper references covering sleep and many conditions.
“the sleep book... about 700 clinical papers supporting it
TR▶ 1:41:40Certaintyexplicitrecommendation -
Guest recommendation
Eckhart Tolle's book — McKeown's all-time favorite, which he has read repeatedly for bringing stillness to the mind.
“Zakharth's book, the Power of Now, I think it's absolutely amazing
TR▶ 1:50:20Certaintyexplicitstrong endorsement -
In a protocol
Maintain proper tongue posture with three-quarters of the tongue elevated against the palate (not pushing on teeth) to open airway and support facial development.
“tongue resting in the roof of the mouth
TR▶ 53:40DosageSay 'thin' to position tip; elevate three-quarters of tongue flat against palateCertaintyexplicitstrong endorsement -
In a protocol
Don't watch the news, true crime shows, or scroll phone before bed — stimulation and blue light prevent the brain from signaling safety needed for sleep onset.
“Don't watch the news... before you go to sleep
TR▶ 1:00:50Certaintyexplicitrecommendation -
Avoid taping the mouth fully shut, especially in people with obstructive sleep apnea — it can worsen sleep apnea in 50% of cases.
“50% of people with obstructive sleep apnea, their sleep was worsening from mouth tape
TR▶ 56:20CaveatsUse lip-surrounding tape (like Myotape) insteadCertaintyexplicitmild caution -
Avoid orthodontic treatment that involves tooth extractions — it doesn't address underlying small-jaw problem and can worsen airway.
“It's not great to get teeth removed
TR▶ 52:20Certaintyexplicitmild caution