Lessons from Patrick McKeown

Patrick McKeown, a renowned breathing expert and author, has revolutionized the understanding of something we do unconsciously every day: breathing. His work, most notably in "The Oxygen Advantage" and "Atomic Focus," emphasizes the profound impact of proper breathing on overall health, fitness, and mental clarity.

Top Quotes from Patrick McKeown

"We are not human doings; we are human beings." [1][2]
"The breath is a constant companion and a source of healing and vitality." [3]
"The key to better health is in our breath." [3]
"When we change our breathing, we can change our lives." [3]
"Our breath is a barometer of our overall health and well-being." [3]
"Just as we can train our bodies, we can also train our breath." [3]
"Breathing too much can be just as detrimental as breathing too little." [3]
"The breath is a powerful tool for managing stress and anxiety." [3]
"Ironically, as the body breathes more intensely in an effort to take in more oxygen, less is delivered." [1][4]
"Thinking is the most unhealthy thing in the world, and people die of it just as they die of any other disease." - a quote by Oscar Wilde often cited by McKeown. [1][4]
"Efficient breathing means that fewer free radicals are produced, reducing the risk of inflammation, tissue damage, and injury." [2][5]
"Just as we have an optimal quantity of water and food to consume each day, we also have an optimal quantity of air to breathe." [1]
"Mouth breathing causes bad breath due to altered bacterial flora." [1]
"Breathing through the mouth has been proven to significantly increase the number of occurrences of snoring and obstructive sleep apnea." [1][6]
"In order to stop wasting energy on mental chatter, sleep must be deep, and breathing must be optimal." [7]
"My mission is to empower you to make tremendous gains across many body systems vital to reaching your optimal sports performance." [7]
"The problem is not a lack of oxygen in the blood, but that not enough oxygen is being released from the blood to tissues and organs, including the brain, resulting in feelings of lethargy and exhaustion." [1]
"An oxygen-deprived brain is more excitable and agitated, and as it floods with self-generated thoughts, anxiety kicks in." [1][4]
"How we breathe is feeding the mind, our mind is feeding our sleep. And if we have poor quality sleep, it feeds the emotions." [8]
"Breathing should be effortless." [8]
"If you take a big breath, it does not increase blood flow and oxygen to the brain it does the opposite." [9]
"The nose is for breathing, the mouth is for eating." [6]
"If you live largely in your own head, techniques like mindfulness fall short." [10]
"To harness your full potential, in business, sport, performance and relationships, you need a solid physiological foundation." [10]
"The normal breathing should not be heard." [11]

Key Learnings from Patrick McKeown

The Importance of Nasal Breathing: The nose is designed for breathing, performing at least 30 functions that the mouth does not, such as warming, humidifying, and cleaning the air. [12] Breathing through the nose is crucial for overall health, including dental health, as mouth breathing can lead to a dry mouth, increased bacteria, and bad breath. [1][12]
The Bohr Effect and Carbon Dioxide: Contrary to popular belief, the primary stimulus to breathe is to eliminate excess carbon dioxide (CO2), not a lack of oxygen. [1] CO2 is essential for releasing oxygen from red blood cells to the tissues and organs (the Bohr effect). [1] Over-breathing leads to a drop in CO2, which means less oxygen is delivered to the cells. [1][4]
The Problem of Chronic Over-breathing (Hyperventilation): Many people habitually breathe more air than their body requires. This chronic hyperventilation can lead to a variety of health issues, including anxiety, fatigue, and poor concentration. [1][13] It constricts blood vessels, reducing blood flow to the brain. [1][12]
The Body Oxygen Level Test (BOLT) Score: McKeown uses the BOLT score to measure an individual's tolerance to carbon dioxide. To test it, one takes a normal breath in and out, then holds their breath until the first definite desire to breathe. A higher BOLT score indicates better breathing efficiency and a greater tolerance for CO2. [11][14] He recommends aiming for a BOLT score of 40 seconds for optimal fitness. [14]
Light, Slow, and Deep Breathing: The ideal way to breathe is lightly, slowly, and deep into the diaphragm. "Deep" refers to using the diaphragm, not taking a large volume of air. [15] Breathing should be quiet and effortless. [8][16]
Breathing and the Nervous System: Slow and gentle breathing, particularly a slow exhalation, stimulates the vagus nerve. [17] This activates the parasympathetic nervous system, which promotes a state of calm and relaxation, counteracting the "fight or flight" response. [13][17]
Mouth Taping at Night: To ensure nasal breathing during sleep, McKeown often recommends using a light, hypoallergenic tape to keep the lips sealed. [1] This can improve sleep quality and reduce snoring and sleep apnea. [1][12]
Breathing Exercises for Specific Goals: McKeown offers various breathing exercises tailored to different needs, such as unblocking the nose, improving CO2 tolerance, and calming the mind. [14] For example, a breath-hold exercise can help to clear a stuffy nose. [9][14]
Simulating High-Altitude Training: By practicing breath-holding exercises, athletes can simulate the effects of high-altitude training. This improves the body's ability to carry and deliver oxygen, leading to enhanced performance and endurance. [6][11]
Breathing and Mental Focus: A racing mind is often linked to faster, harder breathing. [8] By calming the breath, you can calm the mind, leading to improved focus, concentration, and resilience against stress. [10]
The Impact of Modern Life on Breathing: Factors like stress, excessive screen time, and a sedentary lifestyle contribute to poor breathing habits. [1][4] The constant stimulation of modern life can lead to an overactive mind and dysfunctional breathing patterns. [1]
Breathing and Physical Health: Proper breathing can reduce the production of free radicals, inflammation, and the risk of tissue damage. [2][5] It can also positively impact dental health and reduce the frequency of colds and chest infections. [12][18]
The Biomechanics of Breathing: Functional breathing involves using the diaphragm as the primary breathing muscle, with minimal movement in the upper chest. [8] About 80% of breathing movement should come from the diaphragm. [8]
Breathing During Exercise: It is beneficial to breathe through the nose even during light to moderate physical exercise. [12][18] This improves oxygen uptake and delivery, strengthens respiratory muscles, and protects the airways. [18]
The Connection Between Breathing and Emotions: Our emotional state affects our breathing, and conversely, our breathing patterns influence our emotions. [8] By consciously changing our breath, we can manage our emotional state. [3]
Nasal Breathing and Nitric Oxide: Breathing through the nose harnesses nitric oxide, a gas produced in the nasal cavity that helps to open up the airways and improve blood circulation. [18]
Breathing and Children's Development: Mouth breathing in children can negatively affect the development of their facial structure and teeth. [4][18] It's crucial for parents to be aware of and address this issue. [18]
Formal vs. Informal Practice: McKeown distinguishes between formal breathing exercises and the informal practice of maintaining healthy breathing habits throughout the day. [13] Both are important for long-term change.
The Feeling of 'Air Hunger': When practicing reduced breathing exercises, the sensation of "air hunger" is a positive sign. It indicates an increase in carbon dioxide, which is the catalyst for many of the physiological benefits. [8][9]
Breathing and Hydration: Mouth breathing leads to greater water loss from the body, which can contribute to dehydration. [4] Nasal breathing helps to conserve moisture. [18]
Breathing and Diet: Over-breathing can lead to the body craving processed and acid-forming foods in an attempt to normalize blood pH. [11]
The Power of the Exhale: A slow, gentle exhalation is key to calming the body and mind. [17] A fast exhalation signals panic to the body. [17]
Breathing and Sleep Quality: Waking up with a dry mouth is a clear indicator of mouth breathing during the night, which is linked to poorer sleep quality and feeling tired upon waking. [8][12]
Cognitive Function and Nasal Congestion: A stuffy nose can negatively impact cognitive functions such as concentration, planning, and decision-making. [12]
Breathing is a Skill: Just like any other skill, proper breathing can be learned and improved with consistent practice. [3] The benefits extend to all aspects of life, from physical performance to mental well-being. [15]

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Lessons from Patrick McKeown

Top Quotes from Patrick McKeown

Key Learnings from Patrick McKeown

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