The Oxygen Advantage summary

Take a breath. Now let it out. We take this simple act for granted, but our breathing holds powerful sway over our well-being. Modern life has encouraged poor breathing habits – but the remedy is right under our noses.

So the first step toward better breathing is simply breathing through your nose. Noses are designed to warm and moisten the air while filtering out impurities. Nose breathing reduces heart rate and brings nitric oxide into the lungs, which opens up both the lungs and blood vessels for better oxygenation of the body.

Take a slow, deep belly breath. Feel your diaphragm expand as air rushes in. [pause] Now exhale through your nose. Let the breath massage you from the inside out. [pause] This simple act holds the key to fitness gains.

See, many Westerners tend to gulp air through their mouths when they exercise. But just look at the endurance of tribal peoples who breathe through their noses even during intense physical feats. Like the Indigenous Tarahuymara runners of northern Mexico, whose heart rate stays at an incredibly low 130 beats per minute while they run. Even marathoners clock in with heart rates between 160 and 180. With proper breathing, the Tarahuymara’s athletic abilities far surpass many athletes and weekend warriors.

Fitness isn’t the only edge you can gain from retraining your breath. There are additional benefits to slow nostril breathing, especially during exercise, that keep paying off long after you’ve hit the showers.

First, weight loss. That puffed out tummy from diaphragmatic breathing engages your core muscles with each rep. You tone your abs without crunches just by breathing. And the meditative quality of slow nose breathing reduces cortisol, a hormone that triggers fat storage. Mindful breathing can curb cravings and emotional eating, too.

Breathing holds another hidden secret to elevate fitness. A simple exhale-stop can engage your core, improve oxygen usage, and add life to your steps. In other words, strategic breath control may be the key to unlocking new endurance.

To try it out for yourself, go for a walk. It doesn’t have to be a particularly vigorous workout — any stroll to the park or trip around the block will do. As you walk, focus on each inhale and exhale. Slow your breathing and deepen it. Now, on your next exhale, stop halfway and hold your breath. Feel the burn in your core before completing the exhale.

Take a slow, deep inhale. Feel your breath swell within as you regulate the flow. Now gently exhale and hold for a moment. Notice how this simple breathwork captures your attention.

This ability to consciously direct our breathing unlocks a gateway to mind-body control essential for flow states. And all it takes is a bit of rhythm and awareness.