Maximum Breathlessness Test (MBT) – Oxygen Advantage®

In this episode, I introduce you to the Maximum Breathlessness Test, or MBT, from the Oxygen Advantage® method developed by Patrick McKeown.

The MBT is a simple walking breath-hold test designed to measure your maximum tolerance to breathlessness.  The MBT involves continuing the breath hold and counting how many paces you can comfortably manage before you need to breathe again.

How the MBT is performed

Take a normal breath in through your nose, followed by a normal breath out through your nose. After your normal exhalation:

1. Pinch your nose and hold your breath.
2. Begin walking at a normal pace.
3. Count each pace as you walk.
4. Distract yourself (what you see, hear, feel etc.).
5. Continue until you can no longer comfortably maintain the breath hold.
6. Release your nose and resume breathing.

The number of paces you complete becomes your MBT score.

According to Oxygen Advantage®, the MBT provides feedback about your upper tolerance to breathlessness and is influenced by factors including your sensitivity to rising carbon dioxide, your everyday breathing patterns, your age, fitness level, general health and your ability to tolerate the sensations created by a stronger breath hold.

Important Safety Information:

Breathing exercises should always feel comfortable and should never be forced.

Because MBT includes a relatively long breath hold, please stop the exercise and return to your normal breathing if you experience dizziness, light-headedness, breathlessness, discomfort or distress.

Do not attempt the MBT if you are pregnant, have a heart, respiratory or other serious medical condition, please seek advice from your healthcare professional or an appropriately qualified breathwork practitioner before practising any breathing exercises involving breath holds.

Practise only in a safe, comfortable environment. Do not practise breath-holding exercises while driving, in or near water, in the bath or shower, or during any activity where becoming light-headed could place you at risk.

This podcast is provided for general wellbeing and educational purposes and is not a substitute for individual medical advice, diagnosis or treatment.

Love & Light

Lisa

Lisa Pryce-Jones

Multi-Award Winning Hypnotherapist, Healer, Breath Work Practitioner

& Spirit Release Practitioner

Contact: [email protected] / 07427 451992

Book, Inspiration from the Universe, available:

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4-7-8 Breathing – A Simple Practice for Calm & Relaxation

In this episode of Inspiration from the Universe, Lisa guides you through the 4-7-8 breathing exercise, a simple breathing practice often used to encourage relaxation, quieten a busy mind and help the body begin to slow down.

The technique involves gently breathing in for a count of 4, holding the breath for 7, and slowly breathing out for 8.

The longer, controlled exhalation can help create a sense of slowing down and settling, making this a lovely exercise to explore when you are feeling stressed, mentally busy or preparing for rest or sleep.

Most of the breathing practices shared within this podcast are informed by Lisa's training with Oxygen Advantage.  However, this  4-7-8 breathing exercise is not part of the Oxygen Advantage method and is included as an additional relaxation technique.  It contains longer breath holds which can sometimes be a stressor to the body.

Important Safety Information:

Breathing exercises should always feel comfortable and should never be forced.

Because 4-7-8 breathing includes a relatively long breath hold, please stop the exercise and return to your normal breathing if you experience dizziness, light-headedness, breathlessness, discomfort or distress.

If you are pregnant, or have a heart, respiratory or other medical condition, please seek advice from your healthcare professional or an appropriately qualified breathwork practitioner before practising breathing exercises involving breath holds.

If holding your breath for seven counts feels uncomfortable, do not push yourself to achieve the count.

Practise only in a safe, comfortable environment. Do not practise breath-holding exercises while driving, in or near water, in the bath or shower, or during any activity where becoming light-headed could place you at risk.

This podcast is provided for general wellbeing and educational purposes and is not a substitute for individual medical advice, diagnosis or treatment.

Find somewhere comfortable, allow yourself a few uninterrupted minutes, and discover how gently working with your breath can help you create a little more space for calmness and healing.

Love & Light

Lisa

Lisa Pryce-Jones

Multi-Award Winning Hypnotherapist, Healer, Breath Work Practitioner

& Spirit Release Practitioner

Contact: [email protected] / 07427 451992

Book, Inspiration from the Universe, available:

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When you need calmness, clarity and focus boosting the flow of oxygen around your body is so helpful.  By simply placing your chosen forefinger just under your nose and deliberately breathing in and out slowly through your nose (so slowly that your nasal hairs do not even move) you are reducing the amount of air entering your body.  It is normal for you to experience a little air hunger (that feeling that you need to breathe more which is natural) and that shows that the exercise is being done correctly.  Continue for around 4 minutes or as long as you are comfortable with. 

Before you begin, please take a moment to listen to this important guidance:

This breathwork session is designed for relaxation and wellbeing support. It is not a substitute for medical advice, diagnosis, or treatment.

Only practise this session in a safe, comfortable environment — never while driving, operating machinery, or in water.

If you have any medical conditions, including respiratory, cardiovascular, neurological conditions, or if you are pregnant, please consult your healthcare professional or breath work practitioner before practising.

Should you, at any point you feel dizzy, uncomfortable, or unwell, please return to your normal breathing and stop the exercise.

By continuing, you are taking responsibility for your own wellbeing and practising at your own pace.

Love & Light

Lisa

Lisa Pryce-Jones

Multi-Award Winning Hypnotherapist, Healer, Breath Work Practitioner

& Spirit Release Practitioner

Contact: [email protected] / 07427 451992

Book, Inspiration from the Universe, available:

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https://www.amazon.co.uk/dp/B0G2HCLGF8 (Kindle)

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If you want to feel calm and focussed this box breathing technique is perfect for you.  An ancient breath work technique, made popular recently with its use by elite performers and Navy SEALS,  when they need clarity and immense focus.  Try it now and just notice the shift within you in just a few minutes. 

Love & Light

Lisa

Lisa Pryce-Jones

Multi-Award Winning Hypnotherapist, Healer, Breath Work Practitioner

& Spirit Release Practitioner

Contact: [email protected] / 07427 451992

Book, Inspiration from the Universe, available:

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Breathe Light, Slow & Deep – A Guided Breathing Practice for Calm

In this guided breathing session, Lisa brings together three important elements of healthy breathing: breathing lightly, breathing slowly and breathing deeply using the diaphragm.

You'll begin by simply noticing your breath — the cool air entering your nose, the warmer air leaving and the movement of your chest and abdomen. You'll also discover how focusing on the breath can become a simple mindfulness practice, gently bringing your attention back whenever your mind wanders.

Lisa then guides you into light, quiet nasal breathing, creating a mild and comfortable feeling of air hunger, before introducing gentle diaphragmatic breathing and finishing with 4–6 breathing — inhaling for four seconds and exhaling for six.

Throughout the practice, the emphasis is on breathing that is:

LIGHT • SLOW • DEEP • QUIET

A lovely guided practice for slowing down, reconnecting with your body and creating a greater sense of calm and relaxation.

Find somewhere comfortable, give yourself a little uninterrupted time and simply follow Lisa's voice.

The feeling of air hunger should always remain mild and comfortable. Never force or strain your breathing. If you feel uncomfortable, dizzy or short of breath, stop the exercise and return to normal breathing.

Love & Light

Lisa

Lisa Pryce-Jones

Multi-Award Winning Hypnotherapist, Healer, Breath Work Practitioner

& Spirit Release Practitioner

Contact: [email protected] / 07427 451992

Book, Inspiration from the Universe, available:

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https://www.amazon.co.uk/dp/B0G2HCLGF8 (Kindle)

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In this short guided episode, Lisa introduces the 4–6 breathing technique — a simple exercise that involves gently breathing in through the nose for four seconds and breathing out through the nose for six seconds.

By allowing the exhale to be slightly longer than the inhale, the breathing rate slows naturally and allows you to settle, relax and reconnect with the body.

Lisa guides you through several rounds of 4–6 breathing while encouraging you to notice where your breath is moving and how your body and mind feel before and after the exercise.

No big breaths and no forcing — simply low, slow and gentle breathing.

A lovely exercise to practise when you want to pause, unwind, release anxious feeling or stress or simply to create a little more calmness into your day.

Love & Light

Lisa

Lisa Pryce-Jones

Multi-Award Winning Hypnotherapist, Healer, Breath Work Practitioner

& Spirit Release Practitioner

Contact: [email protected] / 07427 451992

Book, Inspiration from the Universe, available:

https://www.amazon.co.uk/dp/B0G23LR9DH (paperback)

https://www.amazon.co.uk/dp/B0G2HCLGF8 (Kindle)

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In this episode, Lisa explores the importance of gentle diaphragmatic breathing and how changing the way we breathe can help us feel calmer and more relaxed.

You'll learn where the diaphragm is, what happens when we breathe deeply and efficiently, and why rapid, shallow breathing can sometimes contribute to feelings of stress and anxiety.

Lisa then guides you through a simple low, slow and gentle breathing exercise, using the movement of the lower ribs to encourage diaphragmatic breathing and support the body's natural relaxation response.

Take a few minutes to pause, breathe softly through your nose and reconnect with your body and breath.

Love & Light

Lisa

Lisa Pryce-Jones

Multi-Award Winning Hypnotherapist, Healer, Breath Work Practitioner

& Spirit Release Practitioner

Contact: [email protected] / 07427 451992

Book, Inspiration from the Universe, available:

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https://www.amazon.co.uk/dp/B0G2HCLGF8 (Kindle)

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If you want to feel more relaxed this breathing technique is perfect for you.  By slowing and regulating your breath you calm your nervous system and send signals around your body to slow everything down. Simply breathing in and out of your nose to the count of 5 for each inhale and exhale.  Listen now, send your intention to relax and enjoy.

Before you begin, please take a moment to listen to this important guidance:

This breathwork session is designed for relaxation and wellbeing support. It is not a substitute for medical advice, diagnosis, or treatment.

Only practise this session in a safe, comfortable environment — never while driving, operating machinery, or in water.

If you have any medical conditions, including respiratory, cardiovascular, neurological conditions, or if you are pregnant, please consult your healthcare professional or breath work practitioner before practising.

Should you, at any point you feel dizzy, uncomfortable, or unwell, please return to your normal breathing and stop the exercise.

By continuing, you are taking responsibility for your own wellbeing and practising at your own pace.

Love & Light

Lisa

Lisa Pryce-Jones

Multi-Award Winning Hypnotherapist, Healer, Breath Work Practitioner

& Spirit Release Practitioner

Contact: [email protected] / 07427 451992

Book, Inspiration from the Universe, available:

https://www.amazon.co.uk/dp/B0G23LR9DH (paperback)

https://www.amazon.co.uk/dp/B0G2HCLGF8 (Kindle)

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Welcome to this guided “Breathe Light” breathwork practice with Lisa, inspired by the Oxygen Advantage method developed by Patrick McKeown.

In this calming session, you’ll learn how to gently reduce your breathing volume to create a soft, tolerable air hunger - an important principle within the Oxygen Advantage approach. This practice helps support carbon dioxide tolerance, improve oxygen delivery throughout the body, and encourage calmer, more efficient breathing patterns.

Through slow nasal breathing, mindful awareness, and deep relaxation, this recording explores:

• Light, quiet breathing
• Functional breathing awareness
• Carbon dioxide tolerance
• Nitric oxide production through nasal breathing
• Nervous system regulation
• Improved focus and concentration
• Relaxation and calm

This gentle guided exercise is suitable for beginners and experienced breathwork practitioners alike and can be used to support stress reduction, emotional balance, mindfulness, sleep preparation, and overall wellbeing.

Please practise within your comfort zone, allowing only a mild and tolerable air hunger throughout the session.  Do not do any breath holds if you are pregnant.  Consult your GP or Breath Work Practitioner (including Lisa) about your specific health issues and suitability. 

Take a moment to pause, soften your breath, and reconnect with calm.

Love & Light

Lisa

Lisa Pryce-Jones

Multi-Award Winning Hypnotherapist, Healer, Breath Work Practitioner

& Spirit Release Practitioner

Contact: [email protected] / 07427 451992

Book, Inspiration from the Universe, available:

https://www.amazon.co.uk/dp/B0G23LR9DH (paperback)

https://www.amazon.co.uk/dp/B0G2HCLGF8 (Kindle)

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This exercise helps to prepare your body for a tolerable feeling of breathlessness. By holding your breath for short periods of time it enables the gas Nitric Oxide (NO) to pool inside your nasal cavity, and for the gas Carbon Dioxide to slightly increase in your blood.  After doing it for just a few minutes the accumulated Nitric Oxide travels from the nasal cavity to the lungs.  When practicing the exercise (holding your breath for up to 5 seconds) if you experience a feeling of hunger for air it shows that the carbon dioxide is increasing in your blood which is a good sign.  However, if you find the air hunger too much simply reduce the number of seconds to perhaps 4 or even 3.  In due course you will be able to increase it. 

This exercise is ideal as a warm up to doing other breathing exercises and also great for reducing anxiety and stress, asthma symptoms and aiding breathing recovery following physical exercise.

Please note that breath holds are not suitable for anyone who is pregnant. If you have health issues you may wish to consult your GP or Breath Work Practitioner to discuss the suitability of breath work for you personally.

Love & Light

Lisa

Lisa Pryce-Jones

Multi-Award Winning Hypnotherapist, Healer, Breath Work Practitioner

& Spirit Release Practitioner

Contact: [email protected] / 07427 451992

Book, Inspiration from the Universe, available:

https://www.amazon.co.uk/dp/B0G23LR9DH (paperback)

https://www.amazon.co.uk/dp/B0G2HCLGF8 (Kindle)

Join my social media, to receive informative updates and special offers

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