Hypoventilation training

Hypoventilation training is a physical training method in which periods of exercise with reduced breathing frequency are interspersed with periods with normal breathing. The hypoventilation technique consists of short breath holdings and can be performed in different types of exercise: running, cycling, swimming, rowing, skating, etc.

Generally, there are two ways to carry out hypoventilation: at high lung volume or at low lung volume. At high lung volume, breath holdings are performed with the lungs full of air (inhalation then breath hold). Conversely, during hypoventilation at low lung volume, breath holdings are performed with the lung half full of air. To do so, one has to first exhale normally, without forcing, then hold one’s breath. This is called the exhale-hold technique.

The scientific studies have shown that only hypoventilation at low lung volume could lead to both a significant decrease in oxygen (O₂) concentrations in the body and an increase in carbon dioxide concentrations (CO₂), which are indispensable for the method to be effective.

The first known form of hypoventilation occurred in the 1950s during training of the runners of Eastern Europe and former USSR. One of the most famous athletes to have used this method is Emil Zátopek, the Czech long-distance runner, 4 times Olympic gold medalist and former holder of 18 world records. Zátopek, who was a precursor in training, regularly used to run by holding his breath in order to harden its training and simulate the conditions of competition. However, at that time, the effects of hypoventilation training were completely unknown and the method was applied very empirically.

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