Intermittent Hypoxic Training (IHT) is an innovative method that’s drawing attention from athletes, biohackers, and wellness enthusiasts alike. This training practice involves intentionally exposing the body to low-oxygen environments for short bursts of time. By simulating the effects of high-altitude living, IHT challenges the body in unique ways, leading to adaptations that improve endurance, recovery, and overall health.
Although it may sound like a niche practice reserved for elite athletes, IHT has become accessible to almost anyone, thanks to advancements in technology and a growing understanding of its science. In this article, we’ll explore what intermittent hypoxic training is, its origins in altitude training, the science behind hypoxia, various methods of practice, and how you can incorporate it into your routine at home.
What is Intermittent Hypoxic Training?
To understand intermittent hypoxic training, think of it as a structured way to temporarily reduce your oxygen intake. This doesn’t mean holding your breath randomly or climbing to the top of a mountain—it’s about controlled, deliberate exposure to hypoxia (low oxygen availability). The key feature of IHT is its intermittent nature: alternating between hypoxic (low oxygen) and normoxic (normal oxygen) conditions.
When we breathe in a reduced-oxygen environment, the body is forced to adapt. These adaptations primarily revolve around improving the body’s ability to transport and utilize oxygen efficiently. Over time, this can lead to greater endurance, better recovery from exercise, and even cognitive enhancements.
IHT works because it mimics the stress-response mechanism: a little bit of stress in the right dose can strengthen the body’s systems. Whether you’re an athlete looking to gain an edge, a fitness enthusiast wanting to try something new, or someone seeking health benefits like improved metabolism or resilience, IHT offers a powerful, science-backed tool.
Altitude Training: The Foundation of Hypoxic Practices
The roots of intermittent hypoxic training lie in altitude training—a practice that’s been popular among endurance athletes and mountaineers for decades. Altitude training leverages the natural drop in oxygen levels found at high elevations to drive physical adaptations.
Why High Altitude Works
At higher altitudes, air pressure decreases, which lowers the amount of oxygen available per breath. For example, at 2,500 meters (about 8,200 feet), oxygen availability drops by roughly 25% compared to sea level. Over time, this forces the body to:
Produce more red blood cells: Hemoglobin, a protein in red blood cells, transports oxygen throughout the body. Altitude exposure stimulates the production of red blood cells, increasing oxygen-carrying capacity.
Enhance vascular efficiency: To optimize oxygen delivery, the body develops new blood vessels, a process known as angiogenesis.
Improve breathing efficiency: The lungs adapt to work harder and extract more oxygen with each breath.
Altitude Training in Action
Elite Runners: Kenyan and Ethiopian runners often live and train at altitudes of 2,000–2,500 meters. Their incredible endurance is partly attributed to these environmental advantages.
Olympic Athletes: Teams from various sports regularly train at facilities in locations like Colorado Springs or the Swiss Alps, where conditions simulate the effects of altitude.
Mountaineers and Climbers: Those preparing for extreme climbs spend weeks acclimating to high elevations, allowing their bodies to withstand lower oxygen levels at peak altitudes.
The benefits of high-altitude training inspired the development of hypoxic training as a way to replicate these effects without needing to live in the mountains.
The Science Behind Hypoxia
Hypoxia triggers a cascade of physiological responses that push the body toward adaptation. These responses are not just beneficial for athletes—they have broad applications for metabolic health, recovery, and even cognitive function.
Physiological Responses to Hypoxia
When the body is exposed to low oxygen, it initiates several key adaptations:
Erythropoietin (EPO) Release: Hypoxia stimulates the kidneys to produce more EPO, a hormone that boosts red blood cell production. More red blood cells mean the blood can carry more oxygen, enhancing endurance and performance. Lance Armstrong made headlines when he was caught injecting a synthetic EPO into his body in order to improve his performance.
Improved Cellular Efficiency: Cells adapt to utilize oxygen more effectively, especially in the mitochondria, which produce energy.
New Blood Vessel Growth: Hypoxia stimulates angiogenesis, ensuring that muscles and tissues receive better blood flow and oxygen delivery.
Enhanced Metabolism: Hypoxic conditions can increase fat oxidation, regulate blood sugar levels, and improve insulin sensitivity.
Stem Cell Awakening: When you create low oxygen environments in your body, stem cells, which mostly lie dormant, suddenly wake up and begin repairing areas of your body that need attention. This has been recorded in studies where athletes practiced hypoxic training after workouts and saw impressive increases in their muscle repair.
Why It Works
The controlled stress from hypoxia acts as a signal for the body to get stronger. This phenomenon, known as hormesis, is the same principle behind exercise, fasting, and cold exposure: small doses of stress make the body more resilient.
Applications Beyond Athletics
In addition to improving physical performance, IHT is being explored for its potential to:
Enhance brain function by increasing blood flow to the brain.
Support weight loss by boosting fat metabolism.
Aid recovery from chronic illnesses through improved circulation and cellular health.
Methods of Practicing Intermittent Hypoxic Training
Intermittent hypoxic training can be practiced in various ways, depending on the tools available and the goals you want to achieve. While some methods require advanced equipment, others can be done with minimal resources.
1. Hypoxic Generators
Hypoxic generators are machines that create air with reduced oxygen levels. These devices are often paired with masks or tents that allow users to breathe hypoxic air while sitting, exercising, or even sleeping. Hypoxic generators are highly effective for precise training but can be expensive.
2. Hypoxic Masks
While not as precise as generators, hypoxic masks restrict airflow to simulate the feeling of breathing at higher altitudes. They’re popular among athletes for use during training sessions, as they add a challenging dimension to cardio or strength workouts.
3. Altitude Tents or Chambers
Altitude tents allow users to sleep in a low-oxygen environment, mimicking the effects of living at high elevations. Training chambers, on the other hand, create hypoxic conditions for exercise. These are typically used by professional athletes or researchers.
4. Breath-Hold Training
Breath-holding is a simple yet powerful method to create temporary hypoxia. Techniques such as prolonged exhales, Co2 and O2 tables, apnea walks (holding your breath while walking) can simulate low-oxygen stress without the need for equipment.
Each method has its pros and cons, but they all rely on the same fundamental principle: controlled exposure to hypoxia, followed by recovery periods.
Protocols for Practicing Hypoxic Training at Home
You don’t need a high-tech training facility to benefit from altitude simulation training. With some creativity and a focus on safety, you can incorporate hypoxic training into your routine from the comfort of your home.
Breath-Hold Training
Breath-hold exercises are an accessible starting point for IHT. Begin with practices that you can record your time and monitor your progress. It's the best way to train because you'll see how quickly you can improve.
Example Exercise: Start with slow breaths in and out through the nose at 4 seconds inhales and 4 second exhales. Then increase your speed to faster (but full) breaths. After 90 seconds, let out all the air and hold after the exhale. The video below will walk you through it.
DIY Altitude Simulation
While hypoxic generators and masks can be expensive, there are more affordable ways to create a hypoxic experience:
Reduced Breathing Techniques: Techniques like Buteyko breathing, which emphasizes breathing less, can mimic low-oxygen conditions.
Apnea Walks: Hold your breath while walking a short distance to challenge your body to tolerate reduced oxygen.
Incorporate IHT into Workouts
Combine hypoxic training with your regular exercise routine for added benefits. For example, you can perform intervals of high-intensity cardio while using a hypoxic mask or holding your breath for a few seconds after a set of exercises. Don't push it. If you start to feel light-headed or dizzy, you're holding for too long.
Sample IHT Protocol for Beginners
If you’re new to IHT, start with this beginner-friendly protocol to safely introduce your body to hypoxia:
Warm-Up: Spend a few minutes stretching your arms all the way up to the sky taking a breath in, and then bending over to each side. Hold the stretch for just 2-3 seconds. This helps open up your intercostal muscles and prepares your lungs for the holds.
Hypoxic Training: Perform 3 rounds of Reconnect Breath and see how long you can hold your final breath.
Cool Down: End with relaxed, deep breathing to bring your body back to a calm state.
As you progress, you can increase the intensity and duration of the hypoxic phases.
Conclusion
Intermittent Hypoxic Training is a versatile practice that offers a wide range of benefits, from enhanced athletic performance to improved metabolic health and cognitive function. By understanding the science behind hypoxia and experimenting with different methods, you can harness the power of low oxygen to transform your fitness and well-being.
Whether you’re exploring IHT for its athletic benefits or its potential to optimize your mind and body, this practice proves that sometimes, a little deprivation can go a long way. Take a deep breath—and then take a shallower one—to begin your journey with IHT.
KEVIN CONNELLY
Kevin is the founder of Reconnect Breath and has led thousands of wellness enthusiasts through breathwork and ice bath experiences in Mexico and around the world. He holds several breathwork certifications and his mentors include Palga Rinpoche and breath expert James Nestor. Kevin delivers breathwork and cold exposure trainings for retreats, corporate events, and anyone looking to improve their physical and mental wellness.
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