Hundreds of pranayama, or breath, practices exist to choose from. But let me share a bit about an approach to breathing that takes a different tact. A practice named hypoxic-breathing.
Patrick McKeown, a renowned breathing expert and author of “The Oxygen Advantage,” emphasizes the benefits of hypoxic breathing. Deliberate slow, light, diaphragmatic breathing techniques that temporarily reduce oxygen levels in the body.
This practice, known as intermittent hypoxic training (IHT), aims to enhance athletic performance, improve oxygen delivery, and build resilience.
Key Benefits of Hypoxic Breathing:
- Enhanced Oxygen Efficiency: By simulating low-oxygen conditions, the body adapts to utilize oxygen more effectively, improving overall endurance.
- Increased Red Blood Cell Production: Hypoxia stimulates erythropoietin (EPO) release, promoting red blood cell formation and enhancing oxygen transport.
- Improved Buffering Capacity: Regular practice can enhance the body’s ability to manage lactic acid, delaying fatigue during intense physical activities.
Implementing Hypoxic Breathing:
McKeown’s approach involves specific breath exercises designed to create a hypoxic (low oxygen) and hypercapnic (high carbon dioxide) response. These exercises are integrated into training routines to simulate high-altitude conditions, thereby improving performance at sea level.
I know: we have been programmed to believe we need to focus on increasing oxygen not increasing carbon dioxide. But what McKeown and many others in the field assert is that carbon dioxide actually helps support oxygen’s release into the cells. Without enough C02, we don’t get access to all that juicy oxygen.
Before learning about this type of breathing, I’d never heard that. Have you? And now that I know, how do I increase carbon dioxide?
For a practical demonstration of light breathing exercises by Patrick McKeown, you can watch the following video:
To add to this, you want to be sure you are doing diaphragmatic breathing. Breathing in and out through your nose only and breathing only into the lower third of your ribcage, not all the way up through the chest. Check out this video below to learn more.
A way to ‘test’ if you are breathing light is to put one finger horizontally under your nose and the air from your breathing should be almost imperceptible. Try it now.
Safety Considerations:
A way to measure effectiveness of hypoxic breathing is to test your BOLT score. The BOLT (Body Oxygen Level Test) score is a simple breathing test used to measure a person’s breath-holding time after a normal exhalation, without forcing the breath. It provides insight into respiratory health, CO2 tolerance, and the efficiency of oxygen delivery to tissues.
Now, importantly, this is not a maximal breath-hold. You’re going to hold until your first urge to breathe. The sensations that you might feel as far as that first urge to breathe may include the need to swallow or a constriction feeling in the airways or involuntary contractions of the breathing muscles or diaphragm or in your throat.
That is giving you the message that you need to breathe. When you finish, if you had to gasp for air or you have to take big breaths in order to recover, that means you held too long. You release the nose and take a regular breath in. That’s how you do it.
If you didn’t catch it, Nester mentioned that you do the BOLT throughout the day, maybe three times a day. After one week you average those numbers. That’s your BOLT score. You compare your weekly averages to see if you are improving.
It’s essential to practice hypoxic breathing under guidance, especially if you have underlying health conditions. Consulting with a qualified instructor or healthcare professional before beginning any new breathing regimen is recommended.
I will guide you through this process in session and discuss any questions you may have. Please consult with your doctor if you have any health concerns.
For more on Breath practices, consider reading James Nester’s book, “Breath,” featured on my Resources page.