Pre-Event Warm-Up Breathing Protocol
A pre-competition warm-up integrating nasal breathing with progressive breath holds to reduce stress, increase CO2 tolerance, open airways, and access flow state.
Assembled by Cited from Patrick McKeown's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
4-
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 endorsement10 minutes of low-intensity nasal breathing to get athletes out of their head and into their body -
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 endorsementTongue resting in roof of mouth during nasal breathing portion -
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 endorsementProgressive breath holds 10-80 paces with 30-60s normal nasal breathing between -
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 endorsementOverall protocol description encompassing the warm-up