Hypercapnic & Hypoxic Breathwork for VO2 Max
In the pursuit of optimising physical performance and endurance, athletes from elite to weekend warriors constantly explore innovative new methods to enhance their VO2 max. Anything to beat your previous PB right?!
The accumulation of small marginal gains is well-known amongst athletes wishing to better themselves. The expensive gear from tri suits to carbon fiber aerodynamic bikes and the shaving of the small hairs on the legs are all taken into account when looking to achieve personal greatness. Then I come along and ask the question, how are you training your breathing? More often than not I receive a shrug of the shoulders or a glazed open-mouthed stare. Breathing is often overlooked and it’s my daily pursuit to shout from the rooftops of the town halls of the UK and the world to tell you that breathwork can have a significant effect on your performance and of course your VO2 max. During this blog, I will explore the benefits of using intermittent hypoxic hypercapnic training to help you smash your PB out of the park.
VO2 max is a measure of cardio-respiratory fitness and represents the maximum amount of oxygen an individual can utilise during intense exercise over 1-minute. As a crucial factor in determining aerobic endurance, improving VO2 max is a primary goal for many. Among the various techniques available, hypercapnic and hypoxic breathwork have emerged as powerful tools in achieving this objective. This type of performance-enhancing training has been around for years and isn't anything new but seems to have been all but forgotten. In the realm of breathwork coaching, the concept of refining breathing patterns for enhanced athletic performance has roots dating back to the 1970s, notably in the domain of swimming. Renowned American swimming coach James Counsilman popularised a technique emphasising longer intervals between breaths, typically every five or seven strokes as opposed to the more frequent two to three strokes.
Termed as a form of hypoxic training, this method is intended to reduce breathing volume. However, studies—such as those conducted by Dicker et al. in 1980 and Holmer & Gullstrand in the same year—have brought to light that this approach falls short in inducing a significant hypoxic effect. This limitation stems from the breath-hold occurring after an inhalation, failing to sufficiently decrease blood oxygen saturation.
The critical shift in optimising breath-hold techniques lies in commencing the hold following a passive exhalation. This alteration triggers a substantial rise in carbon dioxide concentration in the blood, creating what is known as the hypercapnic effect. Exhaling before holding the breath, elevates carbon dioxide levels in the blood while simultaneously reducing blood oxygen levels, fostering a combined hypercapnic-hypoxic response.
Through this adjusted breath-hold strategy, individuals can enhance their capacity to tolerate higher levels of carbon dioxide in their lungs and blood which contributes to improved sporting performance and ultimately VO2 max. It's not just that performance is increased here, if you are a surfer and looking to hold your breath for longer during heavy hold-downs then this is the training you should be doing during your daily training. Staying calm underwater is critical- life and death stuff and CO2 tolerance is the key here.
The methodology of hypercapnic and hypoxic breathwork involves controlled breathing patterns that manipulate the body’s intake and management of oxygen and carbon dioxide. Hypercapnic training focuses on increasing the body's tolerance to carbon dioxide, while hypoxic training involves reducing oxygen intake. Both techniques aim to enhance respiratory efficiency and overall oxygen utilization in the body.
Working with a breathing coach or breathwork coach is instrumental in mastering these techniques. We guide you through tailored breathing exercises designed to challenge the body's respiratory capabilities. Not one person’s breath is the same so programs have to be carefully designed to suit the person it is made for. By gradually acclimating to higher levels of CO2 and lower levels of oxygen, the body adapts and becomes more efficient. Ultimately we are training the deep primal part of our brain, the medulla, and its consistently hard-working chemoreceptors to be more tolerant to carbon dioxide.
Regular practice of Intermittent hypoxic hypercapnic training (IHHT) and other breathwork techniques can significantly impact VO2 max. By challenging the body’s respiratory limits, individuals can experience several physiological adaptations, including increased lung capacity, improved oxygen transport, enhanced oxygen extraction by muscles, and a more efficient cardiovascular system. Breathwork is a powerful tool people!
The benefits of enhancing VO2 max through hypercapnic/hypoxic breathwork for endurance athletes are many. Individuals involved in activities requiring sustained physical effort, such as runners, cyclists, swimmers, and other endurance athletes, can experience considerable improvements in their overall stamina and performance levels.
Moreover, those seeking general health and wellness can benefit from these breathing techniques. Improved oxygen utilisation not only enhances physical endurance but also supports mental clarity, stress reduction, and overall well-being.
It's crucial to approach these breathwork techniques under the guidance of a qualified breathing coach or breathwork coach. They can ensure that individuals perform exercises safely and effectively, gradually progressing towards more advanced practices. This type of training is not suitable for certain people- those with serious heart conditions, epilepsy, and women who are pregnant. Again, everyone’s breath is different and we must tread carefully and treat every client differently with bespoke programming.
In conclusion, hypercapnic and hypoxic breathwork techniques are potent tools for elevating VO2 max and enhancing overall physical performance. With the guidance of a skilled breathwork coach, individuals can unlock the potential of their respiratory system, leading to improved endurance, increased stamina, and a deeper level of overall well-being. If you feel that shaving your body gives you the edge, wait until you begin considering your breathing. If you feel dropping another 5k on a new slick bike is going to help you relive your 20’s you might be barking up the wrong tree.
Introducing breathwork techniques into your training regimen might be the key to reaching new levels of fitness and performance, whatever your age.
If you want to know how I can help you, drop me a message or book a FREE 15-minute consultation on my homepage.