The Oxygen Advantage by Patrick McKeown - Notes & Highlights

The Oxygen Advantage by Patrick McKeown - Notes & Highlights


The Oxygen Advantage reveals how to harness the power of nasal breathing for improved fitness and health. It teaches techniques to enhance oxygen uptake, optimize breathing patterns, and boost athletic performance.

Table of contents

🚀 The Book in 3 Sentences

  1. This guide provides techniques and workout routines for changing your breathing to improve your BOLT (Body Oxygen Level Test) score and live a healthier life.
  2. Full of science-based data, the book backs up the breathing techniques and warns against bad breathing habits like mouth breathing and overbreathing in general.
  3. The techniques in the book are based on the methods of the late researcher Buteyko, and nasal breathing is a key factor in improving your body's ability to handle higher amounts of carbon dioxide and breathe less.

🎨 Impressions

This book is amazing. Patrick McKeown has over 20 years of experience in the field of breathing and has helped many people, from Olympic athletes to those with severe asthma. To be able to access his knowledge via this book is extremely valuable. However, incorporating the techniques into your daily life requires effort.

How I Discovered It

I received a recommendation for this book from one of the Oxygen Advantage trainers I saw last year.

Who Should Read It?

Everyone should read it, but it does require time and effort to incorporate the techniques into your daily life.

☘️ How the Book Changed Me

💡 How reading the book changed my life, behavior, thoughts, or ideas.

  • Increased my own BOLT score
  • I'm calmer since practicing the exercises
  • I plan to participate in the advanced instructor course of Oxygen Advantage to gain deeper knowledge on the topic and spread the word.

✍️ My Top 3 Quotes

  • "The dial has gone from conversation to presentation and from dialogue to monologue" (about current society)
  • "Breathing goes in volume and in rate. The accepted medical rate is between 10 and 12 breaths per minute. The accepted volume is 500 milliliters per breath resulting in 6 liters of breath."
  • "Sighing is also overbreathing. Swallow or breath hold if you feel that you are going to sigh, or hold your breath for 10 seconds after sighing to compensate."