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As more and more people are turning to holistic health practices to boost their health, mental clarity, and even athletic performance, breathwork is emerging as a new industry leading technique. Rooted in ancient breathing practices and backed by modern science, breathwork is thought to be beneficial thanks to intermittent hypoxia, the intentional reduction of the amount of oxygen in the body for short periods. This practice unlocks a host of physical and mental benefits from performance optimization to improved mental and physical resilience. Let’s explore what intermittent hypoxia is, the key benefits to the practice, and how it can be safely incorporated into a breathwork practice.
What Is Intermittent Hypoxia?
As the name suggests, intermittent hypoxia is a breathwork technique that requires the practitioner to reduce the amount of oxygen in the body in a controlled and intentional way. These brief, repetitive episodes of low oxygen exposure are significantly different from chronic intermittent hypoxia (prolonged, uncontrolled periods of low oxygen levels) that is associated with medical conditions like sleep apnea. Intermittent hypoxia in breathwork is a safe, deliberate practice that is used to trigger adaptive responses in the body.
When the practitioner temporarily reduces their oxygen intake, the body enters a state of mild stress. As the body enters that state, it prompts a range of beneficial adaptations like increased production of red blood cells, improved mitochondrial function, and enhanced oxygen utilization. Think of intermittent hypoxia as a mini workout on a cellular level. Over time, this practice challenges and makes the body stronger and more resilient.
The Benefits of Intermittent Hypoxia
There are numerous intermittent hypoxia benefits, making this a powerful tool for anyone looking to enhance their physical, mental, and emotional well-being all while performing something we do all day every day anyway —breathing! Here are some of the advantages to adding intermittent hypoxia techniques into your breathwork regimen:
1. Enhanced Athletic Performance
Intermittent hypoxia is often used by athletes to improve their athletic performance. By reducing the oxygen levels in this controlled environment, the body is encouraged to produce more red blood cells which improves the efficiency of oxygen transport. This leads to improved endurance, faster recovery times, and heightened stamina. Athletes ranging from elite to novice can all benefit from adding intermittent hypoxia to their training.
2. Improved Cardiovascular Health
Many people use intermittent hypoxia to help regulate blood pressure, improve heart rate variability, and enhance overall cardiovascular function. It is thought that the temporary reduction of oxygen levels triggers adaptive responses that strengthen the heart and blood vessels. If performed regularly, this can lead to better circulation, reduced risk of heart disease, and improved cardiovascular efficiency.
3. Enhanced Mental Clarity and Cognitive Function
The low oxygen exposure that happens during an intermittent hypoxia focused breathwork session is thought to stimulate the natural production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and maintenance of neurons. The boost in BDNF levels is associated with enhanced learning, memory, and cognitive function. Sharper focus, increased mental clarity, and a greater ability to manage stress are commonly reported after adding breathwork into their daily routines.
4. Boosted Immune System and Anti-Inflammatory Effects
Practicing breathwork and intermittent hypoxia have been thought to reduce inflammation and boost the immune system. Short sessions of low oxygen trigger the release of anti-inflammatory proteins called cytokines, which can help improve the immune response meaning fewer colds, quicker recovery from illnesses, and a more resilient body overall.
5. Enhanced Mood and Emotional Well-being
Stimulating the release of endorphins and serotonin, breathwork that includes intermittent hypoxia has been shown to have profound effects on your mood. Many individuals are turning to this holistic practice as a natural, drug free way to elevate their moods and relieve feelings of anxiety and depression.
How to Do Intermittent Hypoxia Safely
Adding intermittent hypoxia breathwork to your daily routine is safe and easy to do. Here’s a step by step guide to get you started. You can watch the video at the top of this page for more information and a simple breathwork routine you can follow.
Step 1: Find a Comfortable Position
You want to begin a comfortable seated position. Ensure that your spine is straight and that you are in a safe environment. You can also lay flat on your back if that is more comfortable for you.
Step 2: Practice Controlled Breathing
Begin with a few slow, deep breaths to calm your nervous system. This will prepare your body for the more advanced techniques like intermittent hypoxia.
Step 3: Inhale, Hold, and Exhale
Take a deep breath in, then exhale fully. Hold your breath at the end of the exhale (this is when your body experiences low oxygen). Hold this breath for as long as it feels comfortable — do not force it. When you feel the urge to breathe, take a deep, slow inhale.
Step 4: Repeat the Cycle
Perform this cycle for 3-5 rounds. Over time, as your body adapts, you may be able to increase the duration of the breath holds.
Step 5: Listen to Your Body
It’s crucial to listen to your body and never push too far beyond your comfort zone. The goal is to experience mild discomfort, not distress. Always practice in a safe environment and consider working with a certified breathwork coach for guidance.
Final Thoughts: The Future of Breathwork and Intermittent Hypoxia
Intermittent hypoxia and breathwork are more than just the latest holistic wellness fad. These are science-backed methods for optimizing your health at a cellular level. Whether you are looking to boost your athletic performance or just manage stress or improve your mental health and clarity, breathwork has an array of benefits to optimize your life. By integrating these simple techniques into your daily practice, you can have a powerful tool for self improvement at your fingertips.
Our breathwork training program is designed to help you experience the profound impact of breathwork and intermittent hypoxia safely and effectively and also guide others through their own breathwork journey. Taught by experienced instructors who are leaders in the field, you’ll learn the skills needed to transform your health and well-being, unlocking new levels of vitality and resilience.
If you’re ready to take your wellness journey to the next level, join us and discover how breathwork and intermittent hypoxia can be a cornerstone of your holistic health routine. With the right guidance and practice, you can breathe your way to better health, enhanced performance, and a clearer mind.
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