A Simple Exercise to Train Your Breathing During a Walk

As we at Oxygen Advantage® know all too well, your breathing, your exercise and your health are inextricably linked.
The more we exercise, the better our health and the more we bring breathing exercises into our workouts and our restful periods, the better we perform and feel.
Let OA founder Patrick McKeown guide you through a simple exercise you can do during a walk to help improve your breathing patterns and ultimately, your health.
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[@tikipaddy]

Thanks for the new mantra, "Breathe Nose and Breathe Slow"

[@lthoang101]

Need T-Shirt for this.

[@lifeslessons9889]

I daily walk Dartmoor Devon , I love this information. There’s nothing like a mind body spirit walk , at a pace that’s beneficial with breathing that’s also so beneficial. Many thanks Patrick 😊

[@PinkFlowers365]

ty

[@aymalkhan5781]

Oxygen advantage and buteyko methods are changing my life 🥰

[@radhakrishna1845]

You have blood vessels Approximately 15,000 kms Long... Carbon dioxide is Oxygen carrier.. Best Vasodilator.. Slow breath More carbon dioxide...

[@OxygenAdvantage]

That's fantastic Aymal, Stay the course and you'll continue to improve. Thanks so much for the support. Kind regards, Ronan

[@Paradys8]

I REALLY LIKE your breathing technique!!!👍🏻👍🏻👍🏻

[@Ammar_369]

thank you

[@LivingAdhd]

Your video on breathing and the mind saved my life

[@OxygenAdvantage]

That's incredible to hear Professional Insincerity, Patrick helped to control his asthma with breathing about 20 years ago. He no longer needs to use inhalers. Since then he has studied breathing in order to help give people the same positive boost that he got when used breathing to better his mental and physical health. Kind regards, Ronan

[@assal_youssef]

This helps me to warm-up during this cold winter . Thank you 😊

[@OxygenAdvantage]

You're very welcome Youssef, Glad it helps. Ronan

[@vitorfernandes6747]

​@@OxygenAdvantagehow many times ca i do that?

[@OxygenAdvantage]

Any time you go for a walk or do light exercise, you can try it @@vitorfernandes6747. Obviously listen to your body and never push too hard. If you feel discomfort or stress, stop and return to your normal breathing before trying again.

[@LNLR5657]

Using oxygen advantage philosophy, when I'm biking and doing nasal breathing, should I breath naturally or should I calculate and do long slow breaths? I say this bc my natural breath can be huffing and puffing (thru nose) at times and doesn't feel right

[@OxygenAdvantage]

Hi @LNLR5657 You should be concentrating on how you are breathing during exercise and regulate your breathing. Also, 'natural breathing' can be different form person to person. Your exhale should certainly be natural and not forced - allowing the natural contraction of the diaphragm and breathing muscles to expel the air through your nose. If you can make the exhale a second or two longer than the inhale, you should be able to keep yourself in a relaxed state during exercise by engaging the parasympathetic nervous system. This type of nose breathing will also help you recover quicker. This is a great breakdown by Patrick on a recent podcast about why you should nose breathe during exercise: kzbin.info/www/bejne/qXvKdq1sf6pqiLs Also, we have a great article on breathing for running/exercise in general here: oxygenadvantage.com/science/how-to-breathe-while-running/

[@mitubogoogle]

Excellent content

[@OxygenAdvantage]

Glad you think so Brio! Patrick is passionate about improving the world's health and wellbeing through breathing. Regards, Ronan

[@nunizzz]

hello patrick, do u have any videos on the physiology basis for your technique? i would love to listen a little more about it. Like something on the shifting of the o2 dissociation curve and things like that maybe? thank u very much and congrats for ur work, it seems to be revolutionary.

[@TT-mb6rz]

He does have a course online on the website...it is well done even if certain exercises are a challenge

[@aymalkhan5781]

One question to you.. While doing light and slow breathing so in how many seconds we must inhale and also exhale?

[@rawdah786]

3 secs in, 3 secs out.

[@OxygenAdvantage]

Hi @aymalkhan5781, @urwayusuf3069 is right, when starting slow breathing, try nasal breathing 3 seconds in and 3 seconds out for 2 minutes. As you improve you can increase to 5 seconds in and 5 seconds out for 5 minutes.

[@antongorelov8019]

​@@OxygenAdvantageas you increase inhale and exhale from 3 to 5 seconds does also increase depth of your breathing?

[@OxygenAdvantage]

@@antongorelov8019 The breath should always be deep, into the alveoli of the lungs. Just not large, excessive, 'BIG' gulps of air through the mouth. If breaths in and out increase by a few seconds, the volume of air will increase slightly. But we are trying to minimise that volume and breathe at a very slow and controlled rate.

[@penelopebranson3621]

I’m confused about how to breathe when you’re doing a more strenuous workout. The old information was about breathing in through the nose and out through the mouth. That goes against everythingButeyko trains. How should one breathe? Even during yoga practices, they stress, breathing deeply through the nose, exhale long through the mouth. I’ve noticed that after yoga I have a lot of problems breathing because the breath part of it which they say is so important is the very thing that fills up my breathing. I love yoga, but I’m very confused about the breathing just like I am when I do very rapid walking or even jogging.

[@gabriellapaonessa6065]

You are a wonder .

[@OxygenAdvantage]

And you are a wonderful viewer who was nice enough to comment. Thanks @gabriellapaonessa6065

[@martingosling5482]

For a few months I’ve had terrible breathing anxiety where I feel I can’t catch my breath, I can’t catch deep breaths, feel like I’m not breathing deep enough. I was obsessively taking deep breaths through my mouth for weeks to reassure myself I could breathe, I still do that although it now feels next to impossible to catch a proper deep breath. It feels like breathing is little and shallow. It feels like suffocation / smothered . It is scary . I’ve been to the doctors surgery a few times and I went to the emergency department for a chest X-ray , blood tests and ecg but doctors think I’m physically fine. It is debilitating, I’m not leaving the house and find it hard to cope. Please help me, please.

[@joyfisher8008]

I'm not a doctor. But explore this man's techniques. His videos taught me that I hyperventilate, that when I'm gasping I actually need the carbon dioxide for the breathing cycle. Trying breathing deeply into a paper bag as you work to hold & slow down your breathing. Again I'm not a doc but this helped me.

[@martingosling5482]

@@joyfisher8008 Ok, I’ve honestly never experienced anything as bad as this ever. Thanks for this.

[@BeckyPoleninja]

Listen to Breath by James Nestor, and look into this method too, try an easy meditation as it calms your anxiety around your issues.

[@OxygenAdvantage]

Hi Martin, The first immediate advice we can give you is to close your mouth. Do NOT take big gulps of air through your mouth. Breathe through the nose only. During exercise, breathing through the nose should be comfortable. Check your BOLT score. If it's under 20 seconds, you should be only nasal breathing and not pushing too hard. A feeling of 'air hunger' is normal when trying to learn to breathe light but so is the stress that may come with that feeling. It's best to start light with simple exercises. If you feel you are getting breathless or anxious, try cupping your hands over your mouth and nose and breathe lightly and slowly through your nose. This should raise the levels of carbon dioxide and help calm potential anxiety or hyperventilation. Helpful information and courses you could take to address your breathing issues are available from Oxygenadvantge.com and buteykoclinic.com. If you suffer with anxiety, Buteyko Clinic should probably be your first call.

[@martingosling5482]

@@OxygenAdvantage Thank you so much. I will up the links you have added, thank you 🙏

[@sweetnae21]

What about breathing during pregnancy any tips?

[@OxygenAdvantage]

Hello @sweetnae21, During pregnancy, most of the high altitude simulation training we do is not practiced in order to avoid any stress to the fetus. Instead we suggest the following advice during the first trimester. - Awareness of the breath - Breathe light exercise with a gentle air hunger - Diaphragmatic breathing is advised - The BOLT score should increase more than 2 points - After the first trimester, you may increase, just a little bit, the intensity of the air hunger exercise.

[@jelenatisma4215]

do you breath through your nose and out through your mouth?

[@OxygenAdvantage]

In through your nose, out through your nose!

[@Flashahol]

I actually do this when I walk and, despite some co2 intolerance, I feel like my brain is getting more oxygen.

[@OxygenAdvantage]

Hi Flashol, By closing the mouth and walking we're helping to decrease our sensitivity to carbon dioxide and in doing so, improving oxygen's binding to hemoglobin and boosting our blood/oxygen levels (Bohr Effect). So your brain probably IS getting more oxygen. : ) Regards and have a great day, Ronan