It's not easy being wheezy
When you get out of breath during exercise, most people will say you're unfit. You'll know if that's true for you. If you've been training for a while, then I know how frustrating it is to be getting out of breath, wheezy and tiring easily when you are fit and otherwise healthy. Alternatively you may feel light-headed and fear you'll fall and get injured.
You just want to be able to run, enjoy it and see what you're capable of achieving through races or personal goals. You may have medication to reduce symptoms, but it doesn't change the root cause which could be the way you breathe.
What the transformation looks like
After taking this course, people who dread getting out of breath on runs can confidently breathe with less wheeze, coughing or stuffy nose. They feel comfortable as they move, and less self-conscious about breathing. Many are able to reduce their need for asthma or hay fever medications.
They can rest and sleep better using the breath to relax, slow the heart rate and reduce blood pressure.
By learning how to create these healthy breathing habits, they don't have to think about how to improve their breath - it's automatic - just like brushing teeth.
Who is this for?
This course is for you if you're experiencing exercise-induced asthma or rhinitis (runny/stuffy nose), hayfever, dizziness during exercise or early fatigue that's forcing you to drop out of races.
You've had enough of getting confusing (or no) answers from medical professionals, or may be reluctant to take medication when you're otherwise healthy.
Even if none of the above relate to you, you know that breathing well is more efficient. Economy of effort is important for endurance sports, especially if you're running all day and night, and want to feel relaxed.
You must be open-minded to try new techniques, and be okay with a little discomfort in order to achieve your goals.
Let's look at the three main areas we address on the course through breath awareness, breathing less and more slowly.
Exercises are drawn from the Oxygen Advantage system, as well as from yoga and my experience as a competitive freediver and athlete.
Understand why we get breathless
This course explains why lack of fitness may not be the reason for your breathlessness, and how to go about resolving this.
How to feel more relaxed
Slow down your breath to resolve anxiety and high blood pressure. Slow nose breathing allows optimal oxygen uptake and heart rate.
Adapt to nose breath running
Create regular breathing habits to allow you to switch to nose breathing more easily, resolving many types of breathing pattern disorders.
Is it difficult to change?
The breathing exercises taught here are simple to learn. The key to success is not in the 'how to', but in developing a regular practice. I help you create good breathing habits based on research from those who have made their habits stick.
One of those factors is accountability. Our private Facebook group is available to all Breathing School members to share their experiences, successes and challenges. You are not alone in wanting to transform your breathing, and our virtual community will help you achieve this.
Below is the detailed course content. I keep the course content updated with the latest science, and will inform you of significant changes or additions.
- Getting to know your breath - introduction
- Self assessment (5:44)
- Measure breathlessness (BOLT)
- Reflections on your breathing - tutorial (8:58)
- Is your asthma diagnosis right?
- Ways to breathe - tutorial - part 1 (7:04)
- Nose unblocking exercise (2:12)
- Nose cleaning (10:11)
- Ways to breathe - tutorial - part 2 (5:49)
- Humming (3:04)
- How to resolve your breathing problems
- How can I breathe less and still run?! - tutorial (11:52)
- How to manage discomfort when you start
- Lung warm up - high intensity intervals
- Lung warm up - dynamic stretches (1:56)
- Lung warm up - full inhale and exhale (1:15)
- Lung warm up - box breathing (2:06)
- Lung warm up - sports mask
- Breathe Light - sitting exercise (4:10)
- Night-time breathing
Hi, I’m Rebecca - yoga and breathing specialist for sport
Learning how to tolerate breathlessness as a freediver gave me an unusual skill that I know benefits athletes. You're about to learn that you could claim up to 10% more oxygen by nose breathing, more blood flow to your brain and banish stuffy noses for good.
Effective breathing is necessary for you to move well and sleep enough to recover fully for your next training session. I learnt the hard way that rest is training, and cutting corners can lead to injury and overtraining.
Join a group of like-minded athletes who are on the same journey to better breathing via our virtual community.
Frequently Asked Questions
When does the course start & finish?
The course starts now and never ends! It is a completely self-paced online course - you decide when you start and when you finish.
How long do I have access for?
How does lifetime access sound? After enrolling, you have unlimited access to this course for as long as you like - across any and all devices you own.
What if I am unhappy with the course?
If you are unsatisfied with your purchase, contact me in the first 30 days and I will give you a full refund.
I am pregnant, can I still do the course?
I advise against reduced breathing and breath holding in pregnancy. I'd recommend seeking the expertise of a teacher trained in pregnancy yoga and/or hypnobirthing to help you relax during your pregnancy.
Are the exercises likely to have any side effects?
I advise anyone who suffers from high blood pressure, severe anxiety or panic disorder to contact me first before signing up for the course. Some people have experienced side effects from reduced breathing or breath holds (albeit stronger than the ones we do on this course). I advise you to speak to your doctor and I can provide details of what exercises the course will cover.
Will I have to hold my breath for long periods?
No, the most we hold the breath for is around 30 walking paces so perhaps 30-45 seconds. This is not a course where you train to lengthen your breath hold. The main measure we use is the BOLT score and this is unaffected by willpower or pushing your limits.
Can you guarantee that we will be able to nose breathe and/or reduce medication?
No, I can never guarantee a transformation like this because only you have the power to control the outcome of your own experience. However I know that with regular practice and commitment to the results you want, and with support from peers, you will find this process beneficial. You may come up against obstacles on your way, particularly if you have nose obstruction such as a broken nose or deviated septum. If you're willing to try the latest support tools (e.g. nasal dilator) then you should be able to overcome this.