Here’s a simple practice that you can use as a warm up to any training session or use it as a stand-alone exercise.

5-step Walking Breath-holds

  1. Walk at an easy pace (preferably in nature) and bring your focus to your breathing
  2. Keep the lips lightly touching and tip of the tongue gently resting in the ridge behind the top front teeth
  3. Be aware of soft, easy, rhythmical, deep (but not big) breathing
  4. Allow you breathing to happen rather than do anything
  5. Bring a sense of calmness throughout the whole body
  6. Now, after a normal breath in and normal breath out, pinch your nose and pause the breath for five steps
  7. After five steps breathe easy again in and out through the nose
  8. Once the breath has fully recovered (it shouldn’t take too long, perhaps 10 steps), pinch and pause again for 5 steps
  9. Repeat pausing (or holding) the breath for 5 steps for about 10 minutes.

You should feel a sense of light air hunger but this should not be stressful, in fact quite the opposite. If it feels stressful you could shorten the breath pause (say 2-3 steps) or increase the recovery between each pause.

If you feel faint or dizzy, stop this exercise. As with any exercise if you have any doubts about doing it please consult your GP. If you are pregnant do not practice any breath-hold exercises unless under the guidance of a certified Oxygen Advantage Coach.

A Restorative Retreat in Portugal

Tai Chi & Trails

28 Sept-2 Oct or 31 May-5 June 2021

Staying at the beautifully-restored Latas Country Manor House in central Portugal, enjoy morning trail runs, hiking and daily qigong and Tai Chi practice.

A Costa Brava Trail Adventure

The 3-day Mindful Marathon

7-11 Oct

Explore the stunning forest and coastal trails of the Costa Brava. Run and hike a marathon distance over three days led by your expert local trail guide. Daily ChiRunning and breathwork practice.

"I can now officially conclude that this has been the best holiday of my life." – Cat Townsend

Private Studio

Personal Training

121 and small-group personal training sessions with expert coaches in our private studio. Strength & conditioning, resistance, functional movement, HIIT

Mat Pilates

Strengthen your Core

Pilates develops whole-body strength and flexibility and helps reduce the risk of injury. Strengthen your core, improve posture, muscle tone, balance, and joint mobility. Relieve stress and tension. 121 and small-group classes



Run with Ease

Learn the art of energy-efficient running technique. Run with less effort and more fluidity. Practice simple drills, exercises, and visualisations to help you understand not only the biomechanics of movement but also mind/body connection. 121, small-group and regular workshops

Oxygen Advantage

Start with the Breath

Address dysfunctional breathing patterns to improve physical and mental health. Practice breath-hold training to improve cardiovascular fitness and sports performance. Get the science behind the biomechanics, biochemistry and psychophysiological aspects of breathing

"If breathing is not normalized, no other movement pattern can be" – The International Journal of Sports Physical Therapy

Nutritional Therapy

Improve Gut Health & Diet

Sustainable weight management is so much more than counting calories and exercise. Learn how what and when you eat, and how you breathe affects your health. 1:1 consultations and workshops with a BANT registered Nutritional Therapist

Train Online

Online Courses

Top-quality stand-alone online courses as well as courses that complement our in-person training. Visit our online training portal for full details of all courses including our popular free Get the Oxygen Advantage: Mini Course

"Excellent mini course… Quality presentations and relevant follow up sheets and references. Top notch professional delivery… You've made a great difference to my well being and improved sports performance, thank you." – Salim

ChiRunning & Oxygen Advantage

Teacher Training

Build a business, share your passion and help others improve their health, fitness and sports performance. Train to be a ChiRunning Coach or Oxygen Advantage Instructor. Regular training delivered by Gray Caws (ChiRunning and Oxygen Advantage) and Patrick McKeown (Oxygen Advantage)


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