Functional Breathing
Upcoming Workshops
Sunday 21st March 2026
Wootton Edge Barns, Wootton nr Woodstock, Oxfordshire
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We will work with the core Oxygen Advantage principles as below - biomechanics, biochemistry, psychophysiological. As well. we will expand on some of these elements from Monica's other knowledge and work - positional breathing for posture and strength, fascial flow for body health and nervous system nourishment.
BODY
MIND
SPORT
Why Work
With
Breath?
BENEFITS OF NASAL BREATHING​
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more oxygen with fewer breaths
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anti-viral, anti-bacterial, anti-fungal - via nasal nitric oxide
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creates calm in the body and let's you drop out of your monkey mind
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leads you into resonance with good vagal tone
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leads to resonance with heart coherence
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together, these lead you to be intentional and confident in the environments, goals and people you choose
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because you're now in more efficient biomechanics, biochemistry and psychophysiology (the three pillars of Oxygen Advantage), you can perform better in sports and in big meetings
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stimulate EPO production legally and safely, right before competition and as part of weekly practice
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protective of cardiovascular, respiratory and immune health
WHO SHOULD PRACTICE NASAL BREATHING?
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People who want to amplify their health and longevity
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People who want to feel more calm in their mind, especially during stressful periods
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People who need to perform and want tools to stay present and confident
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People who want push their fitness to new levels
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People who want to boost their immune, respiratory and cardiovascular health
Why NASAL Breathing?
Nasal breathing is the gateway to health in almost every other function in the body - cardiovascular, lymph and immune, joint health, mental health, performance.
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One of the central tenets of osteopathy is "The diaphragm is king." So I have been working with breath for a long time.
In the last decade I have expanded on this to work specifically with posture and strength through movement practices which considers the organisation of the ribcage and so the capacity of the breath.
Qualifying as an advanced instructor in functional breathing with Oxygen Advantage really feels 360 for me. It is so important to me to be able to support people in both health and performance goals. And this combination of knowledge and skills lets me bring this more broadly.
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Central to functional breathing is nasal breathing - where we only breathe through the nose, and build our capacity to do this for mental and physical calm, a myriad of health benefits and for enhanced performance.
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I add to this, is the fascial flow movement patterns which nourish the body tissues, the nervous system and the heart and mind.
This is everything and I am so privileged to share this with you.
Psychophysiological
Biomechanical
Biochemical
Upcoming Workshops
Sunday 21st March 2026
Wootton Edge Barns, Wootton nr Woodstock, Oxfordshire
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START YOUR NASAL 5K JOURNEY WITH ME HERE!
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We will work with the core Oxygen Advantage principles as below - biomechanics, biochemistry, psychophysiological. As well. we will expand on some of these elements from Monica's other knowledge and work - positional breathing for posture and strength, fascial flow for body health and nervous system nourishment.
5k Nasal Challenge:
JOIN ME!
This is a specially designed 8 week functional program of breathing and foot-to-rib biomechanics.
Use the in-person day retreat on 21st March to start -link in the Start In-person box above. Online options available on my Patreon (click to open in a new page).
The goal is for you to be more efficient, not only in your air hunger tolerance and thus, cardiovascular capacity, but also in the way you use:
~ ground reaction forces
~ the foot-knee-hip complex
~ your "engine": hip, pelvis, spine
~ transfer cross-body forces from the ground to your ribcage and propel forward.
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Remain calm, connected and confident throughout.
The 8 Week Plan
WEEK 1&2 - ADAPTATION
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Establish your baseline BOLT
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Build air hunger tolerance
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Warm-up for breathing as well as body efficiency ​
WEEK 1&2 MOVEMENT
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Find Your Feet - especially the parts you don't usually use
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Connect your feet to your hips
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Find your ribs - 360 awareness and expansion
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Connect your ribs to your pelvis for better function
WEEK 3&4 - BUILDING
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Building air hunger tolerance for steady state runs
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Build endurance
WEEK 3&4 MOVEMENT
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Build low level yielding tolerance
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Build strength in all the lower body joints for force transfer
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Building rotational capacity
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Align rotation with breathing capacity
WEEK 5&6: INTENSITY
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Entering Zone 3&4 of 5 - challenging sustained nasal breathing and air hunger tolerance
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Building anaerobic capacity
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Developing physiological efficiency of spleen (natural, legal, safe EPO) and cardio systems
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Plyos
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Acceleration / deceleration work
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Build strength in the engine: hips, pelvis, spine
WEEK 7&8: PERFORMANCE
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Tempo runs
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Nasal sprints
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Fine-tuning
WEEK 7&8: MOVEMENT
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Using all 3 axes of movement to feel in flow, strong and confident
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Staying light on your feet
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Move with your best posture and tride
