I want to breathe easy
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Are breathing issues ruining your runs? Preventative medication costing you in prescriptions and longer-term health risks?
Learn how to master breathlessness, wheeze and congestion using training secrets from the deep, with champion breath-holder Rebecca Coales. After taking this course, people who dread getting out of breath on runs will be able to confidently breathe without wheezing, coughing or stuffy nose. You'll feel comfortable as you move, and less self-conscious about breathing. You may be able to reduce your need for asthma or hayfever medications. |
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Who is this course for?
If you've tried the mini course and want to go deeper, then this course, and our online community, will support you in creating a daily breath practice to resolve your respiratory issues. It's this kind of frequency that will give you the most benefit and progress. Many exercises come from the Oxygen Advantage programme, which is based in the latest sport and health science, and from the ancient science of yoga.
This course is ideal if you want to;
- Reduce your asthma medication if it is exercise-induced
- Overcome congestion issues related to allergic rhinitis or hayfever, so that breathing is easier
- Reduce incidence of dizziness during exercise
- Manage stress, anxiety or high blood pressure
- Have better quality sleep
- Boost your sports performance - effective warm-up, steadier heart rate and better recovery
- Need help sticking to a routine
What's provided?
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Your 5-week course includes;
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What do I need to commit to?
Better breathing can only come from regular practice. Each exercise should take 5 minutes or less to begin with. You'll need to commit to that daily to see the best results. It won't be an easy process, and may take you out of your comfort zone.
The central feature of this course is a supportive goal-setting and habit-forming programme. It's not enough for me to show you the exercises, I want to help embed these into your daily routines until you can forget about it, like brushing your teeth.
Taking the journey with other like-minded people will support you if you hit the point of giving up. For example, some people find they can adapt to the air hunger, but that slowing down their exercise to allow transformation to happen is difficult.
The central feature of this course is a supportive goal-setting and habit-forming programme. It's not enough for me to show you the exercises, I want to help embed these into your daily routines until you can forget about it, like brushing your teeth.
Taking the journey with other like-minded people will support you if you hit the point of giving up. For example, some people find they can adapt to the air hunger, but that slowing down their exercise to allow transformation to happen is difficult.
What others have said about the Oxygen Advantage
"After I started doing the “Nose Unblocking” breathing exercise last year I didn’t have to use any antihistamine medication at all as long as I do at least one daily session of that exercise in the morning. Then I’m symptom free for the rest of the day" (Rune) "After 10 months I’ve gone from not being able to run 1K nose breathing to being able to run 50K through the nose. I knocked 34 mins from my 50K times. My heart rate is lower on regular runs by at least 5-6 BPM" (Guy) |
"I'm 50 years old and love playing tennis, doing circuit classes, going to the gym and cycling. But, I was starting to withdraw from exercising due to my excessive panting. I need the exercise to help with type 2 diabetes, hence I was starting to despair and recognised the feelings of depression coming on. Within 2 months of doing the Oxygen Advantage exercises I can complete tough circuit classes just breathing through my nose and without getting out of breath. I would never have thought that breathing would be my miracle cure!" (Tim) |
What we cover on the course
There are six main sections;
- Breath aware - observe and understand how you breathe; and how it is impacting your well-being and sport
- Breathe less - many people over-breathe so in these exercises we gradually reduce breathing to a healthier volume
- Build tolerance - improve your tolerance to breathlessness through short breath holds
- Slow breathing - slow down your breath to manage anxiety and promote better sleep
- Habits that stick - how to set goals, maintain practices, remain patient and overcome challenges
- Advancing your practice - how to bring breath exercises into your gym workouts and a peek into the Level 2 course
There are recommendations for how these exercises help those experiencing: exercise-induced asthma; allergic rhinitis; stress & anxiety; high blood pressure.
All course content is accessible whenever it is convenient for you. I recommend taking one section a week, but you can complete this course at your own pace. You have lifetime access, and the course will evolve over time with more exercises being added.
All course content is accessible whenever it is convenient for you. I recommend taking one section a week, but you can complete this course at your own pace. You have lifetime access, and the course will evolve over time with more exercises being added.
What could the transformation be for me?
Nose breathing leads to improved oxygen uptake and delivery to cells. Yes that's right - it's a myth that mouth breathing gives you more oxygen. Nose breathing will keep your upper airways open, therefore reducing the incidence of exercise-induced breathlessness. It should also clear your nose if you regularly get a blocked nose through allergy or hayfever. With better breathing comes better movement - athletes who move well tend to breathe effectively. Many of the exercises are relaxing to perform, so will improve your sleep, concentration and bring a sense of calm.
Let's hear from Katie who has been using Oxygen Advantage exercises for 10 months;
"I was a chronic asthmatic for over 40 years, and I was fed up of being told by doctors that the only thing I could do was exercise less or increase my medications. I wasn't happy to sit back any longer and accept the status quo. I immediately started nasal breathing and breath hold drills every day. I also taped my mouth at night. It doesn't exactly invite spontaneous passion between the sheets... ;-) but it drastically improved dry mouth and associated sleepiness in the day. I'm now medication free. I know I can unblock my nose whenever I get a pet/hair/dust reaction. I can now calm myself when under stress. You may have to pull strange faces at first as you run or cycle past folk, getting the hang of nose breathing, but its a small price to pay in my opinion, and I wouldn't ever dream of going back"
Let's hear from Katie who has been using Oxygen Advantage exercises for 10 months;
"I was a chronic asthmatic for over 40 years, and I was fed up of being told by doctors that the only thing I could do was exercise less or increase my medications. I wasn't happy to sit back any longer and accept the status quo. I immediately started nasal breathing and breath hold drills every day. I also taped my mouth at night. It doesn't exactly invite spontaneous passion between the sheets... ;-) but it drastically improved dry mouth and associated sleepiness in the day. I'm now medication free. I know I can unblock my nose whenever I get a pet/hair/dust reaction. I can now calm myself when under stress. You may have to pull strange faces at first as you run or cycle past folk, getting the hang of nose breathing, but its a small price to pay in my opinion, and I wouldn't ever dream of going back"
Frequently Asked Questions
Q: I am pregnant, can I still do the course?
A: I advise against reduced breathing and breath holding in pregnancy. I'd recommend seeking the expertise of a teacher trained in pregnancy yoga and/or hypnobirthing to help you relax during your pregnancy.
Q: Are the exercises likely to have any side effects?
A: I advise anyone who suffers from unmedicated high blood pressure, severe anxiety or panic disorder to contact me first before signing up for the course. Some people have experienced side effects from reduced breathing or breath holds with these conditions for I would advise you to speak to your doctor - I can provide details of what exercises the course will cover.
Q: Will I have to tape my mouth at night?
A: Not if you find this unacceptable, however not doing so will limit the effectiveness of changes during the day. Mouth taping has helped many people who mouth breathed at night, or experienced sleep apnea. If you wake with a dry mouth and feel poorly rested then encouraging nose breathing at night would be expected to improve these symptoms. There are other mechanisms to keep the mouth closed e.g. chin strap. However, if the concept is unpleasant for you right now, then it is fine to park it for consideration later. You can fully engage in the course without taping your mouth.
Q: How can you support me during this process?
A: Let me guide you through your breath journey, sharing my experience of breathing awareness, breath-holding and the emotional challenges that form part of the process. Who am I to share this with you?
Q: Will I have to hold my breath for long periods?
A: No, the most we hold the breath for is around 30 walking paces so perhaps 30-45 seconds. This is not a course where we will be training to lengthen your breath hold. The main measure we use is the BOLT score (which you tested on Day 2 of the trial) and this is unaffected by willpower or pushing your limits.
Q: Can you guarantee that we will be able to nose breathe and/or reduce medication?
A: No, I can never guarantee a transformation like this because only you have the power to control the outcome of your own experience. However I know that with regular practice and commitment to the results you want, and with support from peers, you will find this process beneficial. You may come up against obstacles on your way, particularly if you have nose obstruction such as a broken nose or deviated septum. If you're willing to try the latest support tools (e.g. nasal dilator such as the one Chris Froome regularly wears) then you should be able to overcome this.
Q: What happens after the course is over?
A: You can remain in the Facebook community as long as you like. Perhaps you can then support others coming behind you to achieve their goals, as others did for you. You can also continue to access the online content until the next course begins, which will be in Spring 2020.
Q: If I have a question about the exercises, or content, how do we get that answered?
A: You can ask questions via the Facebook group, or if you prefer a private response you can email me directly.
A: I advise against reduced breathing and breath holding in pregnancy. I'd recommend seeking the expertise of a teacher trained in pregnancy yoga and/or hypnobirthing to help you relax during your pregnancy.
Q: Are the exercises likely to have any side effects?
A: I advise anyone who suffers from unmedicated high blood pressure, severe anxiety or panic disorder to contact me first before signing up for the course. Some people have experienced side effects from reduced breathing or breath holds with these conditions for I would advise you to speak to your doctor - I can provide details of what exercises the course will cover.
Q: Will I have to tape my mouth at night?
A: Not if you find this unacceptable, however not doing so will limit the effectiveness of changes during the day. Mouth taping has helped many people who mouth breathed at night, or experienced sleep apnea. If you wake with a dry mouth and feel poorly rested then encouraging nose breathing at night would be expected to improve these symptoms. There are other mechanisms to keep the mouth closed e.g. chin strap. However, if the concept is unpleasant for you right now, then it is fine to park it for consideration later. You can fully engage in the course without taping your mouth.
Q: How can you support me during this process?
A: Let me guide you through your breath journey, sharing my experience of breathing awareness, breath-holding and the emotional challenges that form part of the process. Who am I to share this with you?
Q: Will I have to hold my breath for long periods?
A: No, the most we hold the breath for is around 30 walking paces so perhaps 30-45 seconds. This is not a course where we will be training to lengthen your breath hold. The main measure we use is the BOLT score (which you tested on Day 2 of the trial) and this is unaffected by willpower or pushing your limits.
Q: Can you guarantee that we will be able to nose breathe and/or reduce medication?
A: No, I can never guarantee a transformation like this because only you have the power to control the outcome of your own experience. However I know that with regular practice and commitment to the results you want, and with support from peers, you will find this process beneficial. You may come up against obstacles on your way, particularly if you have nose obstruction such as a broken nose or deviated septum. If you're willing to try the latest support tools (e.g. nasal dilator such as the one Chris Froome regularly wears) then you should be able to overcome this.
Q: What happens after the course is over?
A: You can remain in the Facebook community as long as you like. Perhaps you can then support others coming behind you to achieve their goals, as others did for you. You can also continue to access the online content until the next course begins, which will be in Spring 2020.
Q: If I have a question about the exercises, or content, how do we get that answered?
A: You can ask questions via the Facebook group, or if you prefer a private response you can email me directly.