Hypoxic Training: Bringing the mountain to you!

Ever feel like you could use a little more oxygen in your life? Well, what if I told you that sometimes, the key to better performance (and, ahem, other benefits) might just be in less oxygen?

Welcome to the world of hypoxic training—the high-altitude secret that elite athletes, biohackers, and even certain Hollywood stars are raving about. But what exactly is it, how does it work, and why should you care?

Read on, because this might just be the game-changer you didn’t know you needed.

In a nutshell, hypoxic training simulates training at high altitudes by restricting your oxygen intake.

Think of it like running up a mountain—minus the actual mountain and way more convenient for your everyday life.

By depriving your body of oxygen, you force it to adapt, becoming stronger, faster, and fitter. We’re talking increased endurance, better recovery, and (drumroll) improved symptoms of erectile dysfunction (& general performance in bed!). Yes, you read that right. We’ll get to that juicy bit soon.

Imagine trying to breathe through a cocktail straw while sprinting. Not fun, right? That’s basically what happens when you limit oxygen intake during hypoxic training.

Your body goes into “Uh-oh, I need more oxygen!” mode and responds by adapting in a few key ways:

Increased Red Blood Cells – Your body ramps up red blood cell production, which helps shuttle oxygen more efficiently around your system. More red blood cells = more energy and endurance. Pretty sweet deal.

Enhanced Mitochondrial Function – Ah, the mighty mitochondria. Often called the “powerhouses” of the cell, these little guys are what give you energy at a cellular level. Hypoxic training boosts their efficiency, so you have more energy to play with—whether you’re hitting the gym or just trying to survive Monday morning.

Improved VO2 Max – This is a fancy way of saying that your body gets better at utilizing oxygen, which translates into better athletic performance and quicker recovery. You’ll feel like a superhero when you go back to breathing normally.

Deeper Breathing and Lung Capacity – When your body has less oxygen, it demands you breathe deeper. Hypoxic training strengthens your diaphragm and lungs, teaching them to work more efficiently and hold more air. (Cue the dramatic exhale)

Now, you probably expected endurance, stamina, and overall fitness boosts from hypoxic training.

But wait, there’s more. Let’s dive into some benefits that go way beyond the track or treadmill.

1. Cellular Health & Mitochondria Love You for It

In the same way plants thrive on sunlight, your cells thrive on proper oxygen usage. Hypoxic training doesn’t just improve your athletic abilities; it supports cellular health by increasing mitochondrial function.

The mitochondria are like your personal energy factories, and by making them more efficient, you feel more energized and vital, even in day-to-day life. Essentially, your cells become more youthful.

And hey, that means slowing down the aging process, so your body doesn’t feel like it’s 80 when you’re only 40.

One study showed that hypoxic conditions actually promote mitochondrial biogenesis, which is a fancy way of saying your cells make more mitochondria to keep up with the oxygen demand.

2. Better Energy and Improved Mood

Ever notice how you feel oddly euphoric after climbing a steep hill? That’s your body getting a big old hit of endorphins mixed with increased oxygen efficiency.

The more oxygen-efficient you are, the better you feel overall. With consistent hypoxic training, your mood gets a boost thanks to more efficient blood flow and oxygenation.

Plus, who doesn’t want a natural high?

3. Yes, Even Erectile Dysfunction (ED)

Surprised? We were too. But it turns out that hypoxic training can do wonders for improving symptoms of erectile dysfunction. Since the training helps improve blood flow and oxygen delivery, it’s not just your muscles reaping the rewards—your sexual health benefits too.

Increased blood flow to all the right places means stronger, more sustained erections. Basically, you’re taking care of business both in the gym and the bedroom.

According to research, hypoxic conditions help stimulate nitric oxide production, which improves vasodilation (a fancy term for “better blood flow”). This is why many ED treatments target nitric oxide pathways . Hypoxic training is a natural way to support this.

4. Aging Like Fine Wine

When your body learns to function with less oxygen, it becomes more efficient at producing energy, fighting off oxidative stress, and recovering faster.

Over time, these adaptations help slow down some of the aging processes at a cellular level, keeping your energy high and your mind sharp as the years roll on .

It’s basically like a natural fountain of youth—minus the overpriced serum.

So, now that I’ve got you pumped, how do you start?

Thankfully, you don’t need to pack up and move to the Himalayas to reap the benefits of high-altitude training. Here’s how you can bring the mountain to you:

1. Breath Control Exercises

Start by training your breath. Simple breath-holding exercises during your workout can mimic the oxygen deprivation found at high altitudes.

It’s a safe, no-cost way to dip your toes into hypoxic training, but take it slow—fainting in the gym is never a good look.

2. Training Masks

These affordable little gadgets restrict airflow, making your lungs work harder—kind of like high-altitude conditions in the comfort of your local park. Perfect for runners, weightlifters, or anyone looking for a challenge.

But if you want to take it to a whole new level, let me introduce you to Hypopressives Breathing.

Hypopressives stand for "low pressure" and helps with hypoxic training with no equipment or gear needed. If you can breathe, you can do Hypopressives. Here's how:

This method doesn’t just focus on endurance; it’s about connecting your breath, posture, and core activation to unlock your body’s full potential. While there are multiple positions and ways to do this, here is a simple starter exercise to try:

Step 1: Stand up tall, flex your arms & feet as shown in the image
Hypopressives start with proper posture—aligning your body from head to toe. When you stand tall, open your chest, and lengthen your spine, you set the stage for deeper core engagement.

You position your arms in front of your eyes activated. Your feet is activated and you are upright and well aligned.

Step 2: Engage with 3 cycles of lateral breaths
Next, we bring in the lateral breath—a technique that focuses on expanding your ribcage outward rather than breathing into your chest or belly.

This kind of breathing is essential for opening up your diaphragm and activating your core muscles.

With lateral breath, you create space and flexibility in your torso, allowing your lungs to work more efficiently.

You can inhale through the nose and exhale through the mouth to begin with. If you want a bigger challenge, you could do the exhale through the nose instead.

At the end of the 3rd cycle of lateral breath, you close your mouth & nose and take in no more air.