In-person sessions can take place at your home, at a suitable gym or studio, or outdoors in Green Escape Park in Science Park, depending on your needs and location. Your breathing directly influences how your body responds to physical effort, stress, recovery and rest. Learning to use your breath effectively can become a practical tool for improving performance, managing pressure and helping your body recover more efficiently. My breathwork sessions combine functional breathing techniques with performance-focused breath training and nervous system regulation. Drawing from my experience as a professional athlete, fitness coach and certified breathwork facilitator, I work with athletes, high performers and people who place high demands on their bodies and minds. Sessions can be adapted to your goals, whether you want to improve breathing efficiency during exercise, manage pre-performance nerves, recover after intense training, improve sleep, or develop better control over your response to stress. We work with breathing patterns, nasal breathing, CO₂ tolerance, breath control, recovery breathing and techniques that can help shift your physiological state when needed. Depending on your goals, sessions may include activating breathwork to prepare for training or competition, calming techniques for recovery and down-regulation, breath holds, functional breathing drills and guided practices that help you become more aware of how you breathe under pressure. For athletes, breathing is closely connected to exercise tolerance, respiratory efficiency and the way you respond to increasing physical demand. Training your breathing can help you develop better control rather than simply relying on instinctive breathing patterns when intensity rises. For high performers and people dealing with demanding schedules, the focus may be on regulating the nervous system, recovering from prolonged stress, improving sleep and learning how to transition more effectively between high-alert states and recovery. Each session is tailored to the individual. We start by understanding your goals, current breathing habits, training demands and any relevant limitations, then choose techniques appropriate for your needs. You will also learn practical breathing exercises that you can use outside the session, including before training, during recovery, before sleep or when you need to manage a stressful situation. The aim is to give you a better understanding of your breathing and a set of practical tools you can actually use in everyday life and athletic training. Sessions are suitable for athletes, fitness enthusiasts, executives, entrepreneurs and other high performers who want to develop better control over their breathing, stress response and recovery. Breathwork can be a valuable addition to an existing training and recovery programme, alongside strength and conditioning, mobility, nutrition, sleep and other performance practices.
Oxygen Advantage Advanced Instructor Level 2 Breathwork and pranayama facilitator 200HR Yoga Teacher Level 1-2 Meditation Teacher Personal Trainer Level 3 Advanced Sport and Exercise Nutritionist Level 5 Massage Therapist
Tamara Makar is an IFBB Pro athlete, performance coach, and certified breathwork instructor specialising in functional breathing, Oxygen Advantage®, and performance breathwork for athletes. With more than 20 years of coaching experience, she helps athletes improve endurance, recovery, focus, and resilience by optimising the way they breathe. Her approach combines functional breathing assessment, performance breathing techniques, and evidence-based methods to improve breathing efficiency, increase CO₂ tolerance, and support better oxygen delivery during exercise. Athletes learn how to breathe more efficiently under physical and mental stress, recover faster between training sessions, and maintain greater control during competition. Tamara also focuses on nervous system regulation, recognising that consistent performance depends on more than physical conditioning alone. By using targeted breathing techniques, she helps athletes regulate stress, improve emotional control, enhance concentration, support quality sleep, and accelerate recovery. This creates a stronger foundation for both peak performance and long-term health. Drawing on her experience as both a professional athlete and coach, Tamara integrates Oxygen Advantage®, functional breathing, sports psychology, and mindfulness into practical, sport-specific sessions for individuals and teams.
Breathing is one of the few systems in the body that can be trained both consciously and unconsciously. When athletes improve the way they breathe, they don't just improve oxygen uptake—they influence recovery, focus, emotional regulation, sleep, and their ability to perform under pressure. My coaching is built around functional breathing, Oxygen Advantage®, and nervous system regulation. Every athlete is different, so I don't use generic breathing exercises or one-size-fits-all protocols. I assess how an athlete breathes at rest, during exercise, and in recovery, then create a practical plan that fits their sport, training demands, and goals. I believe high performance is about consistency rather than occasional peak performances. Better breathing mechanics, improved CO₂ tolerance, and a well-regulated nervous system allow athletes to recover more efficiently, manage competition stress, maintain concentration, and perform closer to their potential when it matters most. As both an IFBB Pro athlete and coach, I understand the demands of high-level training. My sessions are practical, evidence-informed, and designed to produce measurable improvements that athletes can apply immediately in training and competition. Every technique has a purpose and every session is focused on long-term performance, not quick fixes.
I work best with athletes who are committed to improving their performance and are willing to put consistent effort into the process. Breathwork is a trainable skill, just like strength, endurance, or technical ability, and meaningful results come from regular practice. My clients include competitive and recreational athletes, endurance athletes, combat sport athletes, team sport players, strength athletes, and high-performing professionals who want to improve resilience under pressure. Whether the goal is better endurance, faster recovery, improved focus, or greater control of the nervous system, I tailor every programme to the individual. The people who benefit most from working with me are curious, coachable, and open to learning. They understand that small improvements, applied consistently, can create a significant competitive advantage over time. If you're looking for a quick fix or expect results without practice, I'm probably not the right coach for you. But if you're serious about developing every aspect of your performance—including the one system you use every second of every training session and competition—I'd be happy to work with you.
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