Three eager breath enthusiasts—Chris, Tim, and Jeff —embarked on a transformative journey to master the science of functional breath. Flying into Dublin, the adventure truly began as they crossed the stunning Irish landscape to reach Galway. Their first challenge? Attempting to check into an Airbnb that turned out to be a cattle shed! With a laugh and a lesson learned, they moved on to their real destination—the home and training centre of the legendary Patrick McKeown.

Upon arrival, they were greeted by an incredible group—30 other Master Instructor Trainees from all over the world. The atmosphere was electric, filled with inspiration and a shared mission: to help as many people as possible breathe better and enhance their performance and well-being.

The Teachings of Oxygen Advantage

The Oxygen Advantage method is grounded in two key principles:

Functional Breathing – Training individuals to breathe efficiently in daily life, optimising oxygen delivery through improved biochemistry, biomechanics, and cadence.
Simulated High-Altitude Training – Utilising breath holds to induce adaptations that enhance performance and recovery.

The training emphasised:

The Power of the Nose: Nasal breathing enhances oxygen uptake, supports nitric oxide production, and reduces respiratory rate, leading to better overall health and performance.
The Bohr Effect: Encouraging the release of oxygen to working muscles by embracing air hunger.
Balancing the Autonomic Nervous System (ANS): Using slow, light breathing to stimulate the vagus nerve, downregulate stress responses, and enhance recovery.
Measuring & Improving BOLT Scores: A key metric in assessing respiratory efficiency and breath control.

Tim’s unique contribution to the group was his ability to simplify complex physiological concepts, making them accessible and applicable. As an anaesthetist and R1SE’s medical adviser, Tim brings a scientific perspective to breathwork, ice baths, and sauna therapies. His major takeaway? The power of embracing slight air hunger, knowing that it is not only safe but beneficial—especially in managing anxiety through biochemical shifts in the body.

Ice Baths & Activation Breathwork

Each morning, Chris and Tim ventured to a breathtaking beach, immersing themselves in the frigid Atlantic waters. They followed their cold dips with activation breathwork inspired by Richie Bostock. Though Oxygen Advantage primarily promotes down regulation, they recognised that activating breathwork also holds value when used appropriately to support performance and resilience.

The Next Steps: Bringing Functional Breathing to R1SE

Chris, founder of R1SE, has used breathwork over the last few years to manage stress and take control of his mind—enhancing focus when needed and quieting the mind at rest. Now, with their newfound expertise, Chris and the team at R1SE are launching a Functional Breathing Workshop and regular classes to help individuals transform their health through the power of breath. The first major initiative? A specialised course designed for NHS professionals, equipping them with breathwork strategies to optimise performance, recovery, and resilience in their demanding roles.

Tim’s role at R1SE goes beyond breathwork. He ensures the centre follows best practices for safety and effectiveness in its therapies. He has helped establish defibrillator access, updated safety protocols for cold immersion, and trained staff on physiological principles. His journey from sceptic to advocate showcases the powerful impact of breathwork and cold therapy on stress management and performance.

Read more about Tim’s journey and role at R1SE in this recent article.

The journey to mastery is never complete, but one breath at a time, Chris, Tim, Jeff team R1SE and thousands of Oxygen Advantage coaches are bringing the Oxygen Advantage to the world, empowering people to breathe better and live stronger.