Jonathan Quail
The Breath Coach


"Just wanted to say you are a great coach, You made me feel I could actually do this. Thank you." 
~  Jackie M, NLP Practitioner

"thx for these breath breaks it does wonders. I just did the one you sent at 13.23 and wow I feel totally relaxed and connected."
~  Marie van der Merwe

"I practiced with my breath. Because of the trip that I had coming up today. I left myself a bunch of small things to do the day before. I felt that I didn’t have enough time to get it all done. I used the deep diaphragm breaths throughout the morning and afternoon. No mantras. No thoughts. Just deep breaths. Jono said in one of his emails that controlling the breath controls the mind. I lived on that yesterday. My mind was at peace. I did all I wanted to do with zero mental fuss or chatter. Peace is real for me these days. Thank you."
~  Lauren Reliford

Hello and Welcome! 

Thank you so much for taking the time to visit this page and find out more about me and how I may be able to help you to Optimise Your Breathing and Improve your Health, Well-being and Performance

But before I tell you more about how I can help you, allow me to ask you 3 Quick Questions:

1. Do you have any of the following breathing-related problems?

- Shallow Breathing
- Asthma
- Emphysema
- Hyperventilation
- Panic Attacks
- Mouth Breathing While You Exercise 
- Exercise-Induced Asthma

2. Are your Stress Levels quite high?

3. Are you a Serious or Competitive Sportsperson or Athlete?

If you answered 'Yes' to any of these Questions, Breath Coaching Can Undoubtedly Help You 

Watch the Video Below by Clicking the 'Play' Button Below to Find Out How:  

"Being aware of your breath forces you into the present moment - the key to all inner transformation. Whenever you are conscious of the breath, you are absolutely present. You may also notice that you cannot think and be aware of your breathing. Conscious breathing stops your mind.”
~  Eckhart Tolle, German Spiritual Teacher and Author

In Case You Want it in Writing...

As promised in the Video, what follows is a written version of what I said in the Video with some additional information, quotes and links that I think you'll find relevant and interesting.

Firstly, I’d like to tell you a bit more about me and why I'm qualified to help you correct any Breathing problems you have and teach you what I call The High-Performance Breathing System.

My experience with breathwork started when I was an up-and-coming professional squash player in my mid-20s. I decided to learn a meditation technique called Transcendental Meditation (TM) to see if it would help me improve my game. I told my TM teacher that I was playing squash professionally and he recommended I read a book called Body, Mind and Sport written by a former triathlete named Dr. John Douillard. In the book, he made some pretty bold claims about what breathing using a form of yogic breathing called Ujayi could do for any athlete or sportsman's endurance, performance and enjoyment of their sport. 

I was looking for ways to improve my game and get an edge over my competition, so I applied the breathing techniques and exercise methodology in the book over a period of 3 or 4 months of summer training in England, where I was based at the time. It wasn't easy, but by the autumn, I had trained myself to breathe through my nose when I was playing squash competitively or just training intensively, which dramatically improved my endurance and performance.

I found that when I breathed through my nose, I could get through training sessions that had previously been really exhausting for me when I was breathing through my mouth fairly effortlessly. I also started to enjoy my training a lot more and I had no more psychological resistance to it because of the pain I knew I was going to have to go through.

I remember one day playing a league match that lasted about 45 minutes, and then, not being tired at all, going to an empty court next door and ghosting (moving around the court fairly quickly simulating shots without the ball) for half an hour with no rest. When I finally came off the court - more because I needed to get showered and changed before the club closed than because I was tired - I remember thinking how effortless and enjoyable the whole experience had been. It hadn't felt like hard work or training at all, whereas as a mouth breather, doing the same workout would have absolutely shattered me.

I knew I had opened the door to something profound that would help me to perform at a much higher level with less effort and stress than I could have dreamed was possible before then, and so it has proven to be over the last 20 years. When I stopped playing professionally, I was able to compete at a high (provincial and Gauteng first league) level for over 10 years without doing very much training because my fitness was based on the efficiency of my breathing rather than the amount of training I'd done, and this I could never lose because I had mastered the art of nasal breathing while exercising at high intensity. 

About ten years later, a chance encounter with an eccentric old guy named Barry really opened up the whole field of breathwork for me. We got chatting and after hearing that I was a former professional squash player and still playing at a high level, he told me that he’d learnt some powerful breathing techniques that boosted athletic endurance and performance when he'd lived in Monaco and trained with the Monaco Olympic team 20 years earlier (he wasn't an Olympic athlete, but he was a very persuasive lawyer who somehow managed to gate crash their training sessions!) and he offered to teach me everything he knew about breathwork at no charge.

That was an offer I couldn't really refuse, so I went to his house that Saturday morning and he taught me a Power Breathing technique he’d learned in Monaco from their Olympic trainer, who’d learned it from the head Russian Olympic trainer in the 1960s and 70s. He also taught me an ancient breathing technique called kriya yoga that I eventually mastered to the point where I could hold my breath for more than half an hour (just to prove to myself that the supposed limit of 5 minutes of breath holding before a person passes out or dies is nonsense!). 

I've also done thousands of hours of yogic breathing during yoga sessions, trained with some of the world's leading experts on Breathwork, including Dr. Barry Spitz, Dan Brulé (the world's leading breathwork expert) and The Art of Living Foundation, and learnt more than 20 different breathing techniques over the years, including many different yogic breathing techniques as well as holotropic, transformational and rebirthing breathing.

I've taught many of these techniques to hundreds of ordinary people over the last 10 years in breathwork workshops and retreats, as well as to mentally ill patients, a soccer team in the PSL (the top professional soccer league in South Africa) and several top professional and junior sportsmen.  

"Thanks for the breathing sessions & for all your passion helping us learn about the inspiring approach to helping others. Your work has resonated with the team, hospital staff & patients. Am convinced it's worth pursuing how we make this a sustainable innovative offering." 
~  Dr. Ryan Fuller, geriatric psychiatrist

However, there are only 3 Breathing techniques in the High-Performance Breathing System to keep it simple and doable and because more techniques are not necessary to get the desired result of Solving Your Breathing Problems and Significantly Improving Your Performance, not just on the sports field, but in all areas of your life

I've included more information about the Benefits of these Three Techniques below:

1. Breath Watching 

This is a very simple relaxation technique I'll teach you that will help you to consciously relax at any point during your day and restore your mind to a state of calm. It's the quickest, most effective way to Reduce Stress in any situation, so I'll teach you how to incorporate it into your day in a series of 'Breath Breaks'.  

- Nadia D, Subscriber to My Daily Inspirational Quotes & Breath Breaks

If you're a competitive sportsman or woman, practising this technique regularly and in the build-up to your event will help you to Relax and not burn up too much mental and emotional energy before your match or race so you come into your race or match mentally relaxed, calm and clear, but with the optimal amount of cortisol and adrenalin (stress hormones) in your system to perform at your peak in the 90-minute period of the game.

If you go onto the field in a state where you are either over-aroused, i.e. have too much cortisol and adrenaline in your system, or under-stimulated, i.e. you're too relaxed and lackadaisical, you cannot perform at your peak and will tire more quickly if you are over-stressed or be 'flat' and unfocussed if you are too relaxed.  

The technique works because deep nasal breathing activates the parasympathetic nervous system rather than the sympathetic one and also creates alpha-range brainwave patterns, which means that doing it naturally relaxes both the mind and body, countering the tendency to go into the 'fight-or-flight' state that is triggered by anxiety and excessive thinking about the outcome of a game and a player's own performance. 

If you're a player or the coach of a team, doing these relaxation sessions together as a team rather than individually will also help to unify the team and create a Team Spirit that will translate into better performance on the pitch.  

2. Deep Diaphragmatic Nasal Breathing During Exercise (Ujayi)  

Deep Diaphragmatic Nasal Breathing - known as the 'Ujayi' breath in yoga (which appropriately means 'to become Victorious'  in Sanskrit) - while training and competing has been shown to improve the performance of athletes and sports people significantly and prevent problems like hyper-ventilation, exercise-induced asthma and fatigue through over-training.

The best research on the subject has been done by Dr. John Douillard, author of Body, Mind, and Sport: The Mind-Body Guide to Lifelong Health, Fitness, and Your Personal Best  and former director of Player Development for the New Jersey (now known as the Brooklyn) Nets basketball team in the US.

To see a summary of the research Dr. Douillard has done on the subject of nasal breathing compared with mouth breathing during exercise, Click Here. I've listed a few other articles that discuss the benefits of nasal breathing during exercise below: 

Should We Breathe Through the Nose or the Mouth When Practicing?

How Breathing Right Will Improve Your Athletic Performance 

Nose Breathing in Tennis 

Top tennis players like Billie Jean King, Martina Navratilova and Ivan Lendl and teams like the US Men's Soccer Team and the New Jersey Nets in the US have used nasal breathing to help them significantly improve their performance and put themselves 'in the Zone', that state of highly enjoyable mind-body integration and peak performance so eloquently described by Pelé in recalling his experience during the 1958 World Cup Final against Sweden (see the quote just below the Video above) and by Billie Jean King below: 

"I would transport myself beyond the turmoil of the court to a place of total peace and calm..." 
~  Billie Jean King, former World No. 1 Women's Tennis Player and Winner of 39 Grand Slam Titles

"Since carbon dioxide saturation in the blood increases and breathing slows during nasal breathing, it creates a calming effect for the athlete..." 
~  Dr. Roy Sugarman, Director of Applied Neuroscience for EXOS and Mindset Coach for the US Men’s National Soccer Team

My own experience of nasal breathing when I was a professional squash player was that it helped me double my endurance and perform at a higher intensity for longer, preventing my body from going into an anaerobic state when the oxygen demanded by my muscles was greater than the oxygen supplied. I also found that breathing through my nose helped me to remain much calmer and more focussed when I was playing, so I never went into 'panic-mode' where I lost concentration. Even when working very hard in tough matches, I was able to stay calm, mentally composed and 'in the Zone'. 

This is because nasal breathing activates the parasympathetic nervous system rather than the sympathetic one, which in plain English means that you naturally relax more and don't go into the 'fight-or-flight state' that is triggered by excessive mouth breathing.  

However, nasal breathing is not something that's widely practised by athletes and sportspeople because most coaches, trainers and experts in sports science are not aware of its profound benefits and so they never teach the sportsmen and athletes they coach and advise how to breathe properly when they are training or competing.
"Coming to your seminar was amazing. Having been involved with Sport Science for 30 years, I was amazed that somebody wishing to teach me how to breathe could exist. I mean you are born knowing to breathe, right? Wrong! I learned so much from your seminar that I have implemented in my own life and will continue to use it with the Professional sportsmen I come across. Thanks and I can’t wait for you to do a formal course with Coach Baxter’s team in the near future." 
  ~  Dr. David Kaplan, Medical Doctor and Sports Science Specialist

It does take time and practise to master breathing through one's nose when performing at intensity in competition, but I managed to teach myself to breathe through my nose while I was training hard or playing competitive squash at a high level in about 4 months, so it is very doable if you just persevere. But you'll start experiencing the benefits - greater endurance, less muscle fatigue, better mind-body integration, significantly improved performance and perhaps most importantly, more enjoyment of your sport - immediately.  

I've taught the Ujayi breathing technique to the Moroka Swallows football team, the SA number 1 squash player, a SA youth elite swimmer and a promising junior rower to help them improve their performance significantly. A couple of their testimonials follow below:  

"He is definitely benefiting from using the breathing techniques you taught him. He uses it while running (he is doing trail running as a sport this term). He also uses it in the gym - and has managed to impressively increase his weight lifting capacity. He is also using it while ergo-ing. We would like the second session please..."  
  ~  Christine S. (mother of a junior rower, about his improved performance in training after just one hour of breath coaching)

3. Power Breathing 

Most professional sportsmen and athletes breathe through their mouths
when competing and training, which means they're using only half or even less of their full lung capacity. This is like a six-cylinder car firing on only three cylinders and the driver still expecting the car to perform at its best! 

Therefore, the third technique that completes the High-Performance Breathing System is a Power Breathing exercise designed to train your respiratory system to 'fire on all cylinders'. In technical terms, this means that Power Breathing engages the distal alveoli in the deeper lobes of the lungs that are normally not perfused with oxygen when mouth breathing because shallow mouth breathing doesn't engage the diaphragm, the breathing muscle at the base of the lungs that pulls air into the deeper parts of the lungs when you inhale through the nose and expels air when you exhale.

This Power Breathing technique was used by Soviet Olympic athletes in the 1960s and 70s and was passed down by Volkov, the head Soviet Olympic trainer in this era, to the trainer of the Monaco Olympic team in the 1980s, who in turn taught it to my mentor Dr. Barry Spitz. 

Practising this exercise regularly - it's best done sitting down before a training session so it also serves as a respiratory warm-up exercise - will progressively and systematically expand your functional lung capacity so you're ultimately able to use your full lung capacity when playing and training. It enhances and accelerates the effect of the Ujayi breathing and when done together, these form a potent combination that will significantly improve your endurance and ensure your performance level doesn't drop because you get tired in the all-important final stages of a race or match. 

"The most important lesson for winning (in sport) is breathing: the guy who gets tired loses; the minute you get tired you have lost your match; the big thing is not to get tired."  
~  Dr. Barry Spitz

Power Breathing in combination with Ujayi breathing can form the basis of a new type of fitness philosophy for you based on the efficiency of your breathing rather than the old stress-recover, 'no-pain, no-gain' regime. It will mean you don't have to train as hard to be able to perform at the same or an even higher level and your body doesn't get as fatigued through training and playing, so you stay physically and mentally fresher than your opponents and don't get as tired in the later stages of matches or races. This will give you a significant advantage over your opponents, an advantage that should translate into more wins, better times  and most importantly, more enjoyment and satisfaction from your sport.

This euphoric state of being 'in the Zone', as it's called in sporting circles, is beautifully described by the great footballer Pelé in his autobiography My Life and the Beautiful Game:

"We started off again and suddenly I felt a strange calmness I hadn't experienced in any of the other games. It was a type of euphoria; I felt I could run all day without tiring, that I could dribble through any of their team or all of them, that I could almost pass through them physically. I felt I could not be hurt. It was a very strange feeling and one I had never felt before. Perhaps it was merely confidence, but I have felt confident many times without that strange feeling of invincibility. The goal of Sweden, rather than making us 'panic all over the show',  brought us back to our senses."
~  Pelé (describing his experience of being 'in the Zone' during the 1958 World Cup Final)

I believe one of the main reasons why Pelé was so successful as a footballer was that, apart from being very talented and training hard throughout his career, he was able to get into and stay 'in the Zone' of peak performance more than any other player of his generation. 

When a player is in this state, he is able to do extraordinary things unconsciously, instinctively and effortlessly, which was what made Pelé such a great player. If a whole team gets into this state, which the Brazilian team did in the 1958 World Cup Final against Sweden, then title-winning performances will happen naturally.
Whether you are a competitive sportsperson, a top executive, an entrepreneur, a housewife or even a retired older person, learning the High-Performance Breathing System will help you to experience the same state of 'Flow' that world-class sportsmen and women like Pelé and Roger Federer experience in Your Daily Life and Activities


“Artistic creation, sports, dance, teaching, counselling - mastery in any field of endeavour implies that the thinking mind is either no longer involved at all or at least is taking second place. A power and intelligence greater than you and yet one with you in essence takes over. There is no decision-making process anymore; spontaneous right action happens, and ‘you’ are not doing it.
Mastery of life is the opposite of control. You become aligned with the greater consciousness. It acts, speaks, does the works.”

~  Eckhart Tolle

This state of 'Flow' so poetically described by Eckhart Tolle above is where we all want to be all the time, but sadly for most people, it's not a state they experience very often, if at all. But consciously directed breathing is a powerful Tool that empowers us to consciously orchestrate and consistently stay in a state of 'Flow', so learning the High-Performance Breathing System will give you the 'Keys to the Kingdom' of Flow. 

Regularly being in this state of 'Flow' will also help you to:  

  • Lower Your Stress Levels
  •  Have More Peace of Mind and Poise under Pressure  
  •  Improve Your Mental Clarity and Concentration 
  •  Raise Your Energy Levels
  •  Sleep More Deeply
  •  Increase Your Productivity and Effectiveness
  •  Boost Your Immune System and General Health
  •  Enhance Your Sense of Well-being
  •  Slow Down your Aging Process
  •  Live Longer and Feel Younger
  •  Develop Your Intuition and Creativity
  •   Feel Happier and More Fulfilled!

"In the orchestration of peak performance skills, a powerful synthesis of human capabilities is elicited from within the individual, and it is at this point that the doors of that person's hidden reserves are flung wide open."

How You Can Experience the Power of Conscious Breathing in Your Life...

If you'd like to learn the High-Performance Breathing System, I can teach it to you in 3 Sessions of One Hour each that can be delivered in person if you live in or around Johannesburg in South Africa or remotely via Zoom, an online meeting tool that I use which records the meeting, so you'll have access to the recordings after the sessions. 

Alternatively, you may feel that just one or two sessions to address a particular breathing problem you have will work better for you.

If you have any questions or if you'd like to arrange some private Breath Coaching sessions with me, please Click or Tap Here to Contact Me. If you're the coach or manager of a sports team, feel free to give me a call and we can discuss how best to teach your team the High-Performance Breathing System.    

Thanks again for taking the time to read this and I look forward to hearing from you soon.

Warm Wishes

Jonathan Quail

Mobile:  +44(0)776-676-5813 
               +27(0)63-733-9162 (also on WhatsApp and Telegram)

P.S. To subscribe to receive a recording of an Inspirational Quote and Breath-based Mini-Meditation (what I call a Breath Break) every day, Click or Tap Here ->> 

P.P.S. Join me this Thursday for a Free Masterclass in which you'll learn a powerful Breathing Technique and you stand a chance of Winning a Half-hour Breath Coaching Session valued at £25 with me. Click or Tap the Button Below to Find Out More and Register Now...
Follow Me on Social media...

Got any questions not answered on this page? Feel free to drop me an email to jono @ (spaces inserted to trick spambots, not you!)
                       Privacy Policy | Terms & Conditions | GDPR Compliance

Powered By