Beginner training plan
Your first lessonBeginner Lesson Plan & Approach
When working with beginners, my goal is to build a strong breathing foundation first — before adding intensity. We focus on awareness, mechanics, and control so you can perform better, recover faster, and prevent bad habits that limit your progress.
How We Start:
1. Assessment & Baseline Testing
Simple breathing tests (CO₂ tolerance, BOLT score)
Posture and breathing pattern check
Discussion of your goals, sport, and challenges
2. Breathing Awareness & Mechanics
Learning proper nasal breathing and diaphragm activation
Correcting mouth breathing habits
Slow, controlled breathing for oxygen efficiency (Bohr Effect)
3. Foundational Drills (from the Oxygen Advantage® curriculum)
Light breath-holds to safely improve CO₂ tolerance
Everyday breathing habits to reinforce training
Gentle functional breathing exercises to improve lung efficiency
4. Integration into Your Training & Recovery
How to breathe during warm-ups, cooldowns, and rest
Simple on-the-field/court breathing resets
Recovery breathing after workouts for faster HRV rebound
5. Sleep & Daily Life
Mouth taping basics for deeper sleep (optional)
Breathing for stress reduction and focus outside of sport
Progression:
Once the fundamentals are solid, we begin adding performance-focused drills like high-altitude simulation, sport-specific breath holds, and intensity-based CO₂ training — always tailored to your fitness level and sport demands.
Advanced training plan
Your first lessonAdvanced Athlete Lesson Plan & Approach
For experienced and elite athletes, we go beyond the basics and focus on maximizing performance, recovery, and mental resilience using advanced Oxygen Advantage® protocols. The goal is to fine-tune your breathing so it becomes a competitive edge you can rely on under pressure.
How We Start:
1. Sport-Specific Baseline Testing
VO₂ max-related breathing assessments
CO₂ tolerance testing under exertion
Analysis of breathing patterns during high-intensity efforts
2. Performance Breathing Optimization
High-altitude simulation (hypoxic/hypercapnic training)
Advanced breath-hold sequences for stamina and speed
Breathing techniques to maintain form under fatigue
3. Recovery & HRV Enhancement
Post-session recovery breathing protocols to accelerate muscle repair
Downregulation techniques to improve HRV and reduce inflammation
Sleep optimization strategies to extend deep sleep cycles
4. Competition & Game-Day Protocols
Pre-event breathing to control nerves and sharpen focus
In-event breathing cues for steady pacing and calm under pressure
Post-event recovery sequences to bounce back faster for the next session
5. Long-Term Breathing Periodization
Programming breathing training like strength or endurance cycles
Integrating drills into your regular sport practice
Tracking progress with pulse oximetry, HRV, and sport performance data
Progression:
Advanced athletes will cycle through performance, recovery, and competition phases, using measurable data to ensure breathing gains translate directly to better times, stronger lifts, faster recovery, and mental toughness in the moments that count.
Youth players
Working with kidsKids & Teen Athlete Lesson Plan & Approach
Breathing training for kids and teenagers is all about building healthy habits early — setting them up for better performance, recovery, and focus both in sports and in life. We keep sessions fun, active, and age-appropriate while teaching the same science-backed principles used with elite athletes.
How We Start:
1. Simple Assessments
Easy breathing pattern checks
Basic CO₂ tolerance testing adapted for age
Sport and activity discussion to understand their needs
2. Fun Breathing Foundations
Learning to breathe through the nose during rest and activity
Gentle diaphragm activation drills
Games and challenges to build CO₂ tolerance naturally
3. Sport-Ready Breathing Habits
How to warm up the lungs before games or practice
Breathing for better stamina and recovery
Staying calm under pressure (before a big play or race)
4. Recovery & Focus
Simple breathing resets for after games or training
Techniques for improving concentration during school and study
Breathing before bed for deeper, more restful sleep
5. Long-Term Benefits
Reduced risk of mouth breathing-related issues (sleep problems, dental concerns)
Improved endurance and coordination
Confidence in managing their energy and focus
Approach:
Kids and teen sessions use a mix of movement, sport drills, and playful breathing exercises so they learn without feeling like it’s “homework.” Parents are welcome to observe so they can help reinforce the skills at home.
Working with teenagersKids & Teen Athlete Lesson Plan & Approach
Breathing training for kids and teenagers is all about building healthy habits early — setting them up for better performance, recovery, and focus both in sports and in life. We keep sessions fun, active, and age-appropriate while teaching the same science-backed principles used with elite athletes.
How We Start:
1. Simple Assessments
Easy breathing pattern checks
Basic CO₂ tolerance testing adapted for age
Sport and activity discussion to understand their needs
2. Fun Breathing Foundations
Learning to breathe through the nose during rest and activity
Gentle diaphragm activation drills
Games and challenges to build CO₂ tolerance naturally
3. Sport-Ready Breathing Habits
How to warm up the lungs before games or practice
Breathing for better stamina and recovery
Staying calm under pressure (before a big play or race)
4. Recovery & Focus
Simple breathing resets for after games or training
Techniques for improving concentration during school and study
Breathing before bed for deeper, more restful sleep
5. Long-Term Benefits
Reduced risk of mouth breathing-related issues (sleep problems, dental concerns)
Improved endurance and coordination
Confidence in managing their energy and focus
Approach:
Kids and teen sessions use a mix of movement, sport drills, and playful breathing exercises so they learn without feeling like it’s “homework.” Parents are welcome to observe so they can help reinforce the skills at home.
What you need to bringWhat to Bring:
Comfortable athletic clothing (you may be moving, stretching, or holding positions)
Water bottle to stay hydrated
Small towel if you sweat easily
Notebook or notes app (optional, for recording drills & progress)
Any personal gear you use for training (optional — not required)
If Participating in Sleep Optimization Coaching:
Optional purchase of mouth tape from Lunasol Sleep (available at additional cost)
What I can bringEquipment Provided by Coach:
Pulse oximeter for tracking O₂ saturation during drills
Sports training mask for high-altitude simulation sessions
Optional Add-On:
Mouth tape for sleep optimization coaching (available for purchase from Lunasol Sleep at additional cost)
Frequently asked questions
Cancellation Policy
We totally understand that life can be unpredictable and plans might change. That's
why we've got your back with our flexible cancellation policy, designed to give you
peace of mind when booking private sports lessons with our awesome local instructors!
If you need to cancel your lesson, no worries! You can get a full refund if you cancel within 24 hours of making your booking. We want to make the process as hassle-free as possible for you.
And if you simply want to reschedule your lesson, change the date and time, or adjust the number of students joining, we've got you covered there too. You can easily make these changes within 24 hours of booking, and up to 72 hours before your lesson starts.
Our goal is to make your experience smooth, enjoyable, and worry-free. So go ahead and book with confidence, knowing that we're here to accommodate your needs every step of the way!
If you need to cancel your lesson, no worries! You can get a full refund if you cancel within 24 hours of making your booking. We want to make the process as hassle-free as possible for you.
And if you simply want to reschedule your lesson, change the date and time, or adjust the number of students joining, we've got you covered there too. You can easily make these changes within 24 hours of booking, and up to 72 hours before your lesson starts.
Our goal is to make your experience smooth, enjoyable, and worry-free. So go ahead and book with confidence, knowing that we're here to accommodate your needs every step of the way!
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Breathwork with Jason K.New to TeachMe.To
