Simulate High Altitude Training with Breath Holds Before Resistance Training
High-altitude training is renowned for enhancing endurance and performance by stimulating red blood cell production and improving oxygen efficiency. However, you don’t need a mountain to access these benefits. By performing strong breath holds before your resistance training, you can mimic some of the physiological effects of high-altitude conditions. Here’s how and why to incorporate this technique.
Why Breath Holds Work
Breath-hold training creates a brief state of low oxygen (hypoxia) and increased carbon dioxide (hypercapnia) in the body. This triggers:
Increased oxygen efficiency: Your body learns to use oxygen more effectively.
Improved tolerance to CO2: Better CO2 tolerance supports stronger, more controlled breathing.
Enhanced vascular health: Hypoxia stimulates nitric oxide production, improving blood flow.
Red blood cell activation: Your body increases erythropoietin (EPO) production, which supports oxygen transport.
These adaptations can boost performance during resistance training, making your muscles more efficient and resilient under load.
How to Perform 5 Strong Breath Holds
Warm Up First: Complete a light 5–10 minute warm-up to increase circulation.
Inhale and Exhale Fully: Take a deep breath in, exhale fully, and hold your breath at the bottom.
Move During the Hold: Perform gentle movements, like walking or light squats, to increase the challenge.
Hold Until Moderate Discomfort: Don’t push to the point of dizziness or extreme discomfort.
Recover: Breathe normally for 30–60 seconds between holds.
Repeat this cycle five times before starting your resistance training session.
Safety Tips
Always perform breath holds in a safe environment and avoid holding your breath during heavy lifts.
If you have any heart or lung conditions, consult your healthcare provider before starting breath-hold training.
Do not perform this exercise if you are pregnant.
Breath holds can prepare your body for more efficient oxygen use, giving you an edge in your training. Incorporate this simple yet powerful technique to elevate your workouts!
Looking to incorporate breath hold training into your yoga practice? You can join my Oxygen Advantage® for Yoga classes on Better Yoga every Friday at 9am ET via Zoom. Can’t make it live? Don’t sweat (well, you might…) you can try dozens of recorded OA for Yoga classes with the Better Yoga 2-week FREE trial!