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.
