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Hypoxic Training

Brief, safe states of low oxygen saturation train your respiratory system to be stronger — increasing red blood cells and oxygen transport capacity.

⚠ Safety Warning

  • • Practice ONLY in a seated or lying position ON THE FLOOR
  • • Never practice near water or while driving
  • • Not for those who are pregnant or nursing
  • • Not for those with epilepsy or uncontrolled high blood pressure
  • • You will likely feel dizzy, tingle, or pass out
  • • Practice in an environment free of sharp edges
  • • If you pass out, your ANS will restart breathing automatically

How Hypoxic Training Works

When you exhale large amounts of CO₂, you delay the urge to breathe. This allows you to burn off oxygen in the blood to levels far below 95%, creating a brief state of hypoxia that pressures your respiratory system to adapt.

Hypoxia training increases EPO, leading to more red blood cells. The 2019 Nobel Prize in Medicine was awarded for discovering this mechanism.

CO2 Tolerance & Your Experience

25 sec

Average — typical for most people; breathwork will help

Low Tolerance secElite Tolerance sec

The Wim Hof Method — Radboud Study

In 2012, Wim Hof claimed he could influence his autonomic nervous system and immune system. Radboud University injected him with an endotoxin — Hof suppressed his innate immune response using his breathing technique.

In 2014, 12 trained volunteers replicated the result: fewer pro-inflammatory markers, fewer symptoms. The study proved both the ANS and immune system can be voluntarily influenced.

From PNAS: "Hitherto, both the autonomic nervous system and innate immune system were regarded as systems that cannot be voluntarily influenced."

A Note on Breath Hold Times

Don't get wrapped up in timing apneas. What matters is your O₂ saturation. Are you consistently bringing O₂ levels down? Early on, hold times are out of this world, then level off after 3-9 months. This is normal. Use a pulse oximeter to track real progress.

Tetany: What to Expect

You may experience muscle spasms in hands, arms, face — "crab hands" or "mantis hands." This is tetany, caused by CO₂ dropping and blood becoming more alkaline. It's harmless and subsides when you breathe normally. Not everyone experiences it, and it's not a measure of success.

Reflect

How did hypoxic training feel? What was your BOLT score and how does it compare to your target?