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# Lessons from Patrick McKeown
- URL: https://www.antoinebuteau.com/lessons-from-patrick-mckeown/
- Published: 2025-08-17T02:39:13.000Z
- Updated: 2026-09-05T03:27:27.000Z
- Description: Patrick McKeown is a breathing expert and author who examines an ordinary unconscious act as a lever for change. His work connects proper breathing with health, fitness, mental clarity, and the disciplined development of focus.
- Author: Antoine Buteau
- Tags: Profile, Sports & Athletics Profiles

Patrick McKeown is a breathing expert, author, and the creator, CEO, and Director of Education and Training at Oxygen Advantage. He is also Director of Education and Training at Buteyko Clinic International. His work focuses on functional breathing, nasal breathing, carbon-dioxide tolerance, sleep, concentration, and athletic performance.

![Visual summary of operating lessons from Patrick McKeown.](https://www.antoinebuteau.com/content/images/2026/08/lessons-from-patrick-mckeown-profile-infographic.webp)

## Using the Nose as the Primary Breathing System

1. **On Slow the Breath Naturally:** Nasal resistance slows airflow and helps regulate breathing toward a calmer rhythm. — [*Reference: Oxygen Advantage — 30 Functions of the Nose*](https://oxygenadvantage.com/blogs/science/thirty-functions-of-the-nose?ref=antoinebuteau.com)
2. **On Protect Cognitive Performance:** Chronic nasal problems can be accompanied by fatigue, slower reaction times, and impaired cognitive performance. — [*Reference: Oxygen Advantage — 30 Functions of the Nose*](https://oxygenadvantage.com/blogs/science/thirty-functions-of-the-nose?ref=antoinebuteau.com)
3. **On Recruit the Diaphragm:** Habitual nasal breathing encourages greater diaphragm recruitment than mouth breathing. — [*Reference: Oxygen Advantage — 30 Functions of the Nose*](https://oxygenadvantage.com/blogs/science/thirty-functions-of-the-nose?ref=antoinebuteau.com)
4. **On Improve Oxygen Uptake:** Keeping the nasal airway functional can improve arterial oxygen uptake compared with oral breathing. — [*Reference: Oxygen Advantage — 30 Functions of the Nose*](https://oxygenadvantage.com/blogs/science/thirty-functions-of-the-nose?ref=antoinebuteau.com)
5. **On Use Nasal Nitric Oxide:** The nose produces nitric oxide, which supports lung function and may contribute to respiratory defense. — [*Reference: Oxygen Advantage — 30 Functions of the Nose*](https://oxygenadvantage.com/blogs/science/thirty-functions-of-the-nose?ref=antoinebuteau.com)
6. **On Improve Pulmonary Blood Flow:** Nasal nitric oxide helps dilate pulmonary blood vessels and distribute blood more effectively through the lungs. — [*Reference: Oxygen Advantage — 30 Functions of the Nose*](https://oxygenadvantage.com/blogs/science/thirty-functions-of-the-nose?ref=antoinebuteau.com)
7. **On Filter Inhaled Threats:** Mucus, nasal hairs, immune cells, and enzymes form a defense system that traps and neutralizes inhaled particles. — [*Reference: Oxygen Advantage — 30 Functions of the Nose*](https://oxygenadvantage.com/blogs/science/thirty-functions-of-the-nose?ref=antoinebuteau.com)
8. **On Protect the Voice:** Nasal breathing humidifies incoming air and reduces the surface drying that increases vocal effort. — [*Reference: Oxygen Advantage — 30 Functions of the Nose*](https://oxygenadvantage.com/blogs/science/thirty-functions-of-the-nose?ref=antoinebuteau.com)

## Rebuilding Functional Breathing

1. **On Recognize Dysfunctional Patterns:** Breathing dysfunction may appear as overly deep, fast, upper-chest, irregular, or frequently interrupted breathing. — [*Reference: Oxygen Advantage — Breathing Pattern Disorder*](https://oxygenadvantage.com/blogs/science/breathing-pattern-disorder?ref=antoinebuteau.com)
2. **On Fitness Does Not Guarantee Good Breathing:** Athletes can be physically fit while still carrying inefficient breathing habits. — [*Reference: Oxygen Advantage — Breathing Pattern Disorder*](https://oxygenadvantage.com/blogs/science/breathing-pattern-disorder?ref=antoinebuteau.com)
3. **On Make Light, Slow, and Deep the Baseline:** Functional breathing is light in volume, slow in rhythm, and driven deeply by the diaphragm. — [*Reference: Oxygen Advantage — Breathing Pattern Disorder*](https://oxygenadvantage.com/blogs/science/breathing-pattern-disorder?ref=antoinebuteau.com)
4. **On Use the Mouth as a Backup:** The mouth is a backup airway for obstruction or very intense exercise, not the default route at rest. — [*Reference: Oxygen Advantage — Breathing Pattern Disorder*](https://oxygenadvantage.com/blogs/science/breathing-pattern-disorder?ref=antoinebuteau.com)
5. **On Protect the Airways During Exercise:** Open-mouth breathing sends cold, dry air directly into the lungs and can aggravate airway irritation. — [*Reference: Oxygen Advantage — Breathing Pattern Disorder*](https://oxygenadvantage.com/blogs/science/breathing-pattern-disorder?ref=antoinebuteau.com)
6. **On Practice Nasal Breathing at Manageable Intensity:** If air hunger becomes excessive during training, reduce intensity until nasal breathing is controlled again. — [*Reference: Oxygen Advantage — Breathing Pattern Disorder*](https://oxygenadvantage.com/blogs/science/breathing-pattern-disorder?ref=antoinebuteau.com)
7. **On Preserve Carbon Dioxide:** Fast, hard breathing can expel too much carbon dioxide and reduce effective oxygen delivery despite high blood-oxygen saturation. — [*Reference: Oxygen Advantage — Breathing Pattern Disorder*](https://oxygenadvantage.com/blogs/science/breathing-pattern-disorder?ref=antoinebuteau.com)

## Measuring and Improving Carbon-Dioxide Tolerance

1. **On Use BOLT as Feedback:** BOLT offers practical feedback on resting breathing volume, carbon-dioxide tolerance, and exercise breathlessness. — [*Reference: Oxygen Advantage — How to Measure Your BOLT Score*](https://oxygenadvantage.com/blogs/science/measure-bolt?ref=antoinebuteau.com)
2. **On Measure the First Urge, Not Maximum Willpower:** Stop the test at the first definite desire to breathe rather than turning it into a maximum breath hold. — [*Reference: Oxygen Advantage — How to Measure Your BOLT Score*](https://oxygenadvantage.com/blogs/science/measure-bolt?ref=antoinebuteau.com)
3. **On Start After a Normal Exhale:** A comfortable hold after a normal exhalation is more reliable than taking a large preparatory inhalation. — [*Reference: Oxygen Advantage — How to Measure Your BOLT Score*](https://oxygenadvantage.com/blogs/science/measure-bolt?ref=antoinebuteau.com)
4. **On Finish Calmly:** A properly measured BOLT ends with a calm nasal inhalation, not a gasp. — [*Reference: Oxygen Advantage — How to Measure Your BOLT Score*](https://oxygenadvantage.com/blogs/science/measure-bolt?ref=antoinebuteau.com)
5. **On Understand the Low-Score Cycle:** Low carbon-dioxide tolerance can create a cycle of overbreathing while still feeling persistently breathless. — [*Reference: Oxygen Advantage — How to Measure Your BOLT Score*](https://oxygenadvantage.com/blogs/science/measure-bolt?ref=antoinebuteau.com)
6. **On Improve Gradually:** Daily exercises can reduce carbon-dioxide sensitivity, slow breathing, and steadily raise the BOLT score. — [*Reference: Oxygen Advantage — How to Measure Your BOLT Score*](https://oxygenadvantage.com/blogs/science/measure-bolt?ref=antoinebuteau.com)
7. **On Link Tolerance to Endurance:** Greater carbon-dioxide tolerance supports lighter breathing, less breathlessness, and stronger physical endurance. — [*Reference: Oxygen Advantage — How to Measure Your BOLT Score*](https://oxygenadvantage.com/blogs/science/measure-bolt?ref=antoinebuteau.com)

## Training for Sport and Performance

1. **On Match the Airway to Intensity:** Use nasal breathing at low-to-moderate intensity, add oral exhalation as effort rises, and reserve full mouth breathing for high intensity. — [*Reference: Oxygen Advantage — How to Breathe While Running*](https://oxygenadvantage.com/blogs/science/how-to-breathe-while-running?ref=antoinebuteau.com)
2. **On Build Adaptation Over Weeks:** Consistent closed-mouth training can reduce air hunger over six to ten weeks. — [*Reference: Oxygen Advantage — How to Breathe While Running*](https://oxygenadvantage.com/blogs/science/how-to-breathe-while-running?ref=antoinebuteau.com)
3. **On Improve Efficiency, Not Just Volume:** Nasal breathing can reduce ventilation required at a given intensity instead of chasing ever-larger breaths. — [*Reference: Oxygen Advantage — How to Breathe While Running*](https://oxygenadvantage.com/blogs/science/how-to-breathe-while-running?ref=antoinebuteau.com)
4. **On Use Resistance to Improve Extraction:** The resistance of nasal breathing slows airflow and gives the lungs more time to extract oxygen. — [*Reference: Oxygen Advantage — How to Breathe While Running*](https://oxygenadvantage.com/blogs/science/how-to-breathe-while-running?ref=antoinebuteau.com)
5. **On Treat Breath Holds as Training, Not Competition:** Breath-hold practice should create useful adaptation rather than become a test of willpower. — [*Reference: Oxygen Advantage — Breath-Hold Benefits and Science*](https://oxygenadvantage.com/blogs/science/holding-your-breath-benefits-and-science?ref=antoinebuteau.com)
6. **On Scale Holds to Current Capacity:** When BOLT is low, use many short holds and avoid strong holds until the score is at least 25 seconds. — [*Reference: Oxygen Advantage — Breath-Hold Benefits and Science*](https://oxygenadvantage.com/blogs/science/holding-your-breath-benefits-and-science?ref=antoinebuteau.com)
7. **On Recover Without Gasping:** After a breath hold, resume with a normal nasal inhalation; gasping signals that the stress was excessive. — [*Reference: Oxygen Advantage — Breath-Hold Benefits and Science*](https://oxygenadvantage.com/blogs/science/holding-your-breath-benefits-and-science?ref=antoinebuteau.com)
8. **On Never Hyperventilate Near Water:** Deliberate hyperventilation can suppress the urge to breathe and create blackout risk, so breath holds should not be practiced in or near water. — [*Reference: Oxygen Advantage — Breath-Hold Benefits and Science*](https://oxygenadvantage.com/blogs/science/holding-your-breath-benefits-and-science?ref=antoinebuteau.com)

## Building Focus, Stress Resilience, and Sleep

1. **On Train Physiology as Well as Awareness:** Mindfulness trains observation, while functional breathing deliberately changes breathing chemistry, mechanics, and carbon-dioxide tolerance. — [*Reference: Oxygen Advantage — Functional Breathing and Mindfulness*](https://oxygenadvantage.com/blogs/blog/oxygen-advantage-method-vs-mindfulness-differences?ref=antoinebuteau.com)
2. **On Practice Focus Under Mild Pressure:** Reduced breathing and mild air hunger can train attention to remain steady while physiology is challenged. — [*Reference: Oxygen Advantage — Functional Breathing and Mindfulness*](https://oxygenadvantage.com/blogs/blog/oxygen-advantage-method-vs-mindfulness-differences?ref=antoinebuteau.com)
3. **On Build a Steadier Response to Discomfort:** Controlled air hunger can teach the body to remain relaxed as carbon dioxide rises instead of treating every discomfort as danger. — [*Reference: Oxygen Advantage — Functional Breathing and Mindfulness*](https://oxygenadvantage.com/blogs/blog/oxygen-advantage-method-vs-mindfulness-differences?ref=antoinebuteau.com)
4. **On Use Slow Breathing to Regulate Stress:** Slow, controlled breathing supports vagal activity, parasympathetic regulation, and more stable focus. — [*Reference: Oxygen Advantage — Functional Breathing and Mental Clarity*](https://oxygenadvantage.com/blogs/blog/ways-functional-breathing-improves-mental-clarity?ref=antoinebuteau.com)
5. **On Improve Tolerance for Mental Stability:** Low carbon-dioxide tolerance can make breathing less steady and increase sensitivity to stress. — [*Reference: Oxygen Advantage — Functional Breathing and Mental Clarity*](https://oxygenadvantage.com/blogs/blog/ways-functional-breathing-improves-mental-clarity?ref=antoinebuteau.com)
6. **On Treat Sleep as Part of Cognitive Performance:** Improving nighttime nasal breathing can support more stable sleep and clearer thinking the next day. — [*Reference: Oxygen Advantage — Functional Breathing and Mental Clarity*](https://oxygenadvantage.com/blogs/blog/ways-functional-breathing-improves-mental-clarity?ref=antoinebuteau.com)