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The Oxygen Advantage by Patrick McKeown

Key Takeaways

  1. The biggest obstacle to your health and fitness is a rarely identified problem: chronic over breathing

  2. What determines how much of this oxygen your body can use is actually the amount of carbon dioxide in your blood.

  3. The purpose of breathing is to get rid of the excess carbon dioxide, and not to get rid of as much as possible.

  4. I urge you to follow the instructions carefully and measure your BOLT (Body Oxygen Level Test) correctly—by holding your breath only until the first distinct urge to breathe is felt.

  5. In short, the lower the BOLT score, the greater the breathing volume, and the greater your breathing volume, the more breathlessness you will experience during exercise.

  6. Take a normal breath in through your nose and allow a normal breath out through your nose.

  7. The most important change is to get rid of processed foods in your diet.

  8. The key to improving the quality of my sleep was incredibly simple: All I had to do was to learn to keep my mouth closed during sleep

  9. The production of nitric oxide in the nasal sinuses can be increased by simply humming.

  10. True health and inner peace occur when breathing is quiet, effortless, soft, through the nose, abdominal, rhythmic, and gently paused on the exhale.

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