The Hidden Power of Intermittent Hypoxia and The Adaptive Breath
In today’s health and wellness world, it’s easy to get overwhelmed with all the new fads, miracle claims, and the never-ending stream of terminology. Sure, some of these “breakthroughs” are indeed beneficial, but at the heart of every novel method is a simple principle: for health to reign supreme, the systems of life must function optimally. That’s it! Improve function, and health will naturally emerge...Take a moment to ponder this basic yet often overlooked principle.
The above statement raises the question: how can we achieve this miraculous feat?
The answer is simple: temporarily challenge the systems needed for life and allow them to recover. This one-two combination of stress and recovery ultimately generates adaptation and resilience, resulting in health. (1) Think of it this way: what would a person need to do to improve muscle growth and strength? Exactly— challenge their muscles with some form of weight, allow them to recover, and repeat.
It turns out this simple approach applies to all the systems of life, including those required for energy production! That’s right—we can upgrade our energy network by working it out. One of the simplest and most efficient ways to achieve this is by temporarily restricting oxygen for a few minutes. (2) Don’t worry–I’m not talking about blacking out from a lack of oxygen. Instead, we only need to lower our oxygen levels by 10% to unlock the adaptive benefits. (3) To accomplish this energetic overhaul, we’ll need a technique to stress our system. Welcome to the main stage: The Adaptive Breath!
The Adaptive Breath is a unique form of intermittent hypoxic breathing that is simple, effective, and free. It involves cycles of reduced oxygen, known as hypoxia, followed by a re-oxygenation phase that saturates the body with oxygen. The magic behind this breathwork lies in its ability to temporarily challenge our energy network by restricting the fuel required for energy production: oxygen. The body responds to this brief energetic crisis by adapting and improving all the factors required for energy production, including enhancing the function of the heart, lungs, blood vessels, and even our cells’ powerhouses—the mitochondria! (4)
Why should you care? Because our energy levels impact every aspect of our lives. For example, evidence shows that intermittent hypoxic breathing boosts cognition, performance, and overall quality of life. (2,5) And that’s just the beginning! Remember, health is synonymous with optimal function, while disease reflects dysfunction. So, if we enhance the function of our energy network, we should see improvements in a wide range of conditions, right?
Yes! Evidence shows that “Intermittent hypoxic breathing is an engineered natural intervention for preventing, treating, and rehabilitating chronic degenerative diseases.” (4) It’s so powerful that it has been recommended to treat the following conditions. (2,6)
• High blood pressure • Cognitive issues
• Alzheimer’s disease • Lou Gehrig’s disease
• Alcohol withdrawal • Digestive diseases
• Parkinson’s disease • Mitochondria disease
• Heart disease • Memory issues
• Insulin resistance • Multiple Sclerosis
• Diabetes • Anemia
• Viral infections • Obesity
• Stroke • Inflammation
• Arthritis • Dementia
• Allergies • Lung disease
• Asthma • Skin conditions
If you’re wondering how overhauling our energy network can treat all these conditions and more, you’re not alone. It turns out that hormetically challenging our system with low oxygen will unleash a storm of restorative compounds, leading to reduced inflammation, a surge in growth factors, and even activating over a hundred genes responsible for cell survival and repair. (2,4,7-12) Now, if the benefits of the Adaptive Breath haven’t captivated your attention yet, perhaps this will: it’s been shown that one session of intermittent hypoxic breathing can increase our circulating stem cells by 51%.(13) Alright, let’s unpack how we can tap into this primal medicine.
The legendary process of the Adaptive Breath begins by saturating our body with oxygen during the Re-Oxygen phase. This phase involves taking full inhales and exhales at a pace of 6 breaths per minute. Or, said another way, a 5-second inhale followed by a 5-second exhale for a duration of 3-5 minutes. This tempo is also referred to as resonate or coherent breathing and has been shown to increase oxygen saturation, synchronize our heart and lung rhythms, improve blood flow to the brain, and place breathing devotees into a relaxed state—essentially preparing the body and mind for a hypoxic journey.
After huffing and puffing for 3-5 minutes, we transition into the hypoxic phase by completely exhaling the last breath of the Re-Oxygen phase and holding our breath at full exhalation. We’ll continue holding our breath until reaching the breaking point. The breaking point is that intense, panicky sensation we all get when we need to breathe. When this point is reached, we’ll take a very quick inhale and full exhale, then resume holding our breath after fully exhaling.
This “mini” breath, if you will, purges the climbing CO2 in our lungs, which is responsible for the breaking point. But because the breath is quick, it doesn’t fully oxygenate the body, thereby placing us into an extended hypoxic state. Hypoxia is nerd speak for low oxygen and refers to a blood oxygen saturation below 90%. (3) This little gem is important to keep in mind because research on hypoxic breathing has shown that a temporary blood oxygen range of 78-90% will unlock the medicine cabinet from within by activating our adaptive pathways. (7,14) But remember, the dose determines medicine from poison. So, it’s wise not to surpass the 3-5 minute hypoxic zone!
A fun and easy way to monitor our blood oxygen saturation during the Adaptive Breath is by using a pulse oximeter. This tool provides real-time measurements and allows you to adjust by modifying the “mini” breath. I have found that my blood oxygen saturation fluctuates between the 78-90% zone and briefly dips below the 78% mark with multiple rounds of the Adaptive Breath.
Additionally, beginners may find it challenging to stay in the hypoxic zone due to a low CO2 tolerance. This can manifest as intense and frequent breaking points during the hypoxic phase because the body isn’t accustomed to high CO2 levels. But rest assured, with practice or by implementing other techniques that increase CO2 tolerance—such as nasal breathing, breath holds, and Buteyko breathing—the body will adapt, and the process will become easier. (15-19)
After 3-5 minutes of being immersed in the dreamy hypoxic state, we’ll end the cycle with a thirty-second breath hold at full inhalation while performing the Valsalva maneuver—trying to exhale against a closed airway, similar to blowing up a difficult balloon or straining during a morning poop. (20) Upon completing this pressure-filled phase, relax and breathe normally for 30 seconds, then repeat this epic process 3-6 times.
A simplified protocol for the Adaptive Breath is provided below. You can also visit YouTube or Adaptive-Medicine.com for more information, including video demos and self-guided sessions of the Adaptive Breath.
The Adaptive Breath Protocol
- Sit or lie in a comfortable position.
- Fully inhale for five seconds and fully exhale for five seconds. Maintain this pace for three to five minutes.7
- Once the re-oxygen phase is complete, exhale completely and hold your breath.
- While holding your breath: wait blissfully, visualize, recite a mantra in your mind, meditate, listen to music, or just sit there like a Zen Buddhist and do nothing.
- When the urge to breath comes, take a very short breath in and out, then continue holding your breath at full exhale. This marks the beginning of the hypoxic phase.
- Continue the hypoxic phase for three to five minutes, while continuing to do whatever you did in step 4.14,21
- End the cycle with a thirty-second breath-hold at full inhalation while performing the Valsalva maneuver.20
- Repeat this legendary process three to six times.
Finally, if you found this valuable and want more simple, effective, and free techniques to optimize your health, head over to Amazon and get the book, Your Life Your Choice: The Rise of Adaptive Medicine. You will not regret it!
References:
1. Travis, Frederick, et al. “Invincible Athletics Program: Aerobic Exercise and Performance without Strain.” International Journal of Neuroscience, vol. 85, no. 3-4, 1996, pp. 301–308., doi:10.3109/00207459608986691.
2. Rybnikova, E. A., Nalivaeva, N. N., Zenko, M. Y., & Baranova, K. A. (2022). Intermittent hypoxic training as an effective tool for increasing the adaptive potential, endurance and working capacity of the brain. Frontiers in Neuroscience, 16. https://doi.org/10.3389/fnins.2022.941740
3. Sumit R. Majumdar, Dean T. Eurich, John-Michael Gamble, A. Senthilselvan, Thomas J. Marrie. (2011).Oxygen Saturations Less than 92% Are Associated with Major Adverse Events in Outpatients with Pneumonia: A Population-Based Cohort Study. Clinical Infectious Diseases, 52(3), 325–331. https://doi.org/10.1093/cid/ciq076
4. Xi, Lei, and Tatiana V. Serebrovskaya. Intermittent Hypoxia and Human Diseases. Springer, 2012.
5. Behrendt, T., et al. (2022). Effects of Intermittent Hypoxia–Hyperoxia on Performance- and Health- Related Outcomes in Humans: A Systematic Review. Sports Medicine - Open, 8(1), Article 70
6. Afina,A.B.,etal.(2021).TheEffectsofIntermittentHypoxic- Hyperoxic Exposures on Lipid Profile and Inflammation in Patients With Metabolic Syndrome. Frontiers in Cardiovascular Medicine, 8, Article 700826. https://doi.org/10.3389/fcvm.2021.700826
7. Malshe, P. (2011). Nisshesha Rechaka Pranayama Offers Benefits through Brief Intermittent Hypoxia. AYU (An International Quarterly Journal of Research in Ayurveda), 32(4), 451. https:// doi.org/10.4103/0974-8520.96114
8. Hong,W.X.,etal.(2014).TheRoleofHypoxia-Inducible Factor in Wound Healing. Advances in Wound Care, 3(5), 390–399. https://doi.org/10.1089/wound.2013.0520
9. Spiegelman, B. (2017). Hormones, metabolism and the benefits of exercise. Springer.
10. Becke, A., et al. (2018). Daily Intermittent Normobaric Hypoxia Over 2 Weeks Reduces BDNF Plasma Levels in Young Adults – A Randomized Controlled Feasibility Study. Frontiers in Physiology, 9, Article 1337. https://doi.org/10.3389/fphys.2018.01337
11. Craighead, D. H., et al. (2021). Time‐Efficient Inspiratory Muscle Strength Training Lowers Blood Pressure and Improves Endothelial Function, NO Bioavailability, and Oxidative Stress in Midlife/Older Adults With Above‐Normal Blood Pressure. Journal of the American Heart Association, 10(13), Article e020980. https://doi.org/10.1161/jaha.121.020980
12. Cai, M., et al. (2021). Intermittent Hypoxic Preconditioning: A Potential New Powerful Strategy for COVID-19 Rehabilitation. Frontiers in Pharmacology, 12, Article 643619. https://doi.org/10.3389/ fphar.2021.643619
13. Serebrovskaya,T.V.,Nikolsky,I.S.,Nikolska,V.V.,Mallet,R.T.,& Ishchuk, V. A. (2011). Intermittent hypoxia mobilizes hematopoietic progenitors and augments cellular and humoral elements of innate immunity in adult men. High Altitude Medicine & Biology, 12(3), 243–252. https://doi.org/10.1089/ham.2010.1086
14. Voronina, Tamara, et al. “Intermittent Hypoxic Training as an Effective Method of Activation Therapy.” Cardiometry, no. 10, 2017, pp. 93–99., https://doi.org/10.12710/cardiometry.2017.9399.
15. Eftedal, I., et al. (2016). Immune and inflammatory responses to freediving calculated from leukocyte gene expression profiles. Physiological Genomics, 48(11), 795–802. https:// doi.org/10.1152/physiolgenomics.00048.2016
16. Joulia, F., Steinberg, J. G., Faucher, M., Jamin, T., Ulmer, C., Kipson, N., & Jammes, Y. (2003). Breath-hold training of humans reduces oxidative stress and blood acidosis after static and dynamic apnea. Respiratory Physiology & Neurobiology. https://pubmed.ncbi.nlm.nih.gov/12871674/
17. Dallam, G. M., et al. (2018). Effect of nasal versus oral breathing on VO2max and physiological economy in recreational runners following an extended period spent using nasally restricted breathing. International Journal of Kinesiology and Sports Science, 6(2), 22. https://doi.org/10.7575/aiac.ijkss.v.6n.2p.22
18. Bloch-Salisbury,E.,etal.(1996).Air hunger induced by acute increase in PCO2 adapts to chronic elevation of PCO2 in ventilated humans. Journal of Applied Physiology, 81(2), 949–956. https://doi.org/10.1152/jappl.1996.81.2.949
19. McKeown, P.(2016).The oxygen advantage:Simple, scientifically proven breathing techniques to help you become healthier, slimmer, faster, and fitter. William Morrow, an imprint of HarperCollinsPublishers.
20. Saldaña García J, Torremocha López A, Dawid Milner MS. Influence of repetitions on the Valsalva maneuver. Clin Neurophysiol Pract. 2020 May 15;5:104-111. doi: 10.1016/j. cnp.2020.04.003.PMID: 32518858; PMCID: PMC7272514.
21. Gerbarg, Patricia, et al. “Breath Practices for Survivor and Caregiver Stress, Depression, and Post- Traumatic Stress Disorder: Connection, Co-Regulation, Compassion.” Lidsen, LIDSEN Publishing Inc, 12 July 2019, lidsen.com/journals/icm/icm-04-03-045.
