{"id":67472,"date":"2022-01-13T00:00:00","date_gmt":"2022-01-12T23:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/uncategorized\/learn-tohold-breath\/"},"modified":"2022-01-14T04:17:56","modified_gmt":"2022-01-14T03:17:56","slug":"learn-tohold-breath","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/en\/training-technique\/learn-tohold-breath\/","title":{"rendered":"Hypoxic Training: The Art of Breathing Less"},"content":{"rendered":"

Adding a completely new type of workout to your existing regimen can be equal parts intimidating and exciting. <\/span>Hypoxic training<\/span> may sound like an extreme form of exercise for enhanced <\/span>sports performance<\/span>, but it actually confronts one of swimming’s most important factors that separates it from other sports. The all important factor is, of course, your breathing.<\/span><\/p>\n

In this article, we will give a brief introduction into what <\/span>hypoxic training<\/span> is and how it can be an <\/span>enhancement<\/span> to your <\/span>aerobic<\/span> and <\/span>anaerobic<\/span> abilities in the water. Then, we’ll find out why you should add <\/span>hypoxic training<\/span> to your exercise training. Finally, we will share some simple <\/span>hypoxic training methods<\/span> that will boost your <\/span>aerobic<\/span> capacity.<\/span><\/p>\n

What Is <\/b>Hypoxic Training<\/b>?<\/b><\/h2>\n

\"Swimmer<\/p>\n

The medical definition of <\/span>hypoxia<\/span><\/a> is a pathological state caused by an inadequate oxygen supply to the entire organism.\u00a0<\/span><\/p>\n

Training hypoxically (also known as <\/span>altitude training<\/span>) is when an athlete purposely breathes oxygen-reduced air. This can involve changing the conditions of their training or even where they live and sleep. This method of training may conjure up visions of people preparing themselves for <\/span>acclimatization<\/span> in <\/span>high-altitude<\/span> hypoxic conditions<\/span>, such as brave ascents up the Nepalese mountains. But it also has serious training benefits at <\/span>sea level<\/span>. <\/span>High-intensity<\/span> hypoxic <\/span>endurance training<\/span> is used by boxers, cyclists and many other <\/span>low-altitude<\/span> elite athletes<\/span>.\u00a0<\/span><\/p>\n

Hypoxic training<\/span> is different when applied to swimming because there is already a natural oxygen deficit in the sport. There\u2019s no need for climbing up huge mountains or investing in altitude chambers. It\u2019s all about changing your breathing. <\/span>Hypoxic training<\/span> in swimming refers to a specific type of training performed using a different breathing pattern than the conventional method of breathing every stroke or every three strokes.<\/span><\/p>\n

In the following two subsections we\u2019ll see how <\/span>training methods<\/span> differ between <\/span>high altitude<\/span> athletes and <\/span>swimmers<\/span>. We\u2019ll find out the difference between \u201cfake altitude\u201d and \u201creal altitude\u201d in <\/span>hypoxic training<\/span>. And we\u2019ll see how every <\/span>Olympic<\/span> stroke can benefit from <\/span>hypoxic training<\/span>.<\/span><\/p>\n

High-Altitude Applications\u00a0<\/b><\/h3>\n

Hypoxic training<\/span> was initially intended to simulate <\/span>high-altitude training<\/span><\/a>, where <\/span>altitude exposure<\/span> is added to a <\/span>training program<\/span>. The idea is that the partial pressure of oxygen in the air is reduced and so oxygen flows through the <\/span>red blood cells<\/span> more slowly. But <\/span>studies have shown<\/span><\/a> that <\/span>hypoxic training<\/span> does not reduce the oxygen-enriched <\/span>arterial<\/span> blood flow<\/span> to tissues, meaning it doesn\u2019t recreate the conditions found during <\/span>altitude training<\/span>.\u00a0<\/span><\/p>\n

However, <\/span>hypoxic training<\/span> definitely has its advantages; it can help <\/span>strengthen the body’s <\/span>skeletal muscles<\/span><\/a> and <\/span>raise <\/span>metabolic<\/span> rate<\/span><\/a>. One of the most common <\/span>hypoxic training methods<\/span> is <\/span>intermittent hypoxic training<\/span> in which athletes alternate between breathing <\/span>low-oxygen<\/span> (hypoxic) air and ambient (<\/span>normoxic<\/span>) air.<\/span><\/p>\n

Another example of <\/span>hypoxic training<\/span> is \u201c<\/span>living high-training low<\/span>.\u201d This is where <\/span>endurance athletes<\/span> sleep in <\/span>low-oxygen<\/span> high-altitude<\/span> conditions to enhance their <\/span>sea-level performance<\/span>. They then train at <\/span>low altitudes<\/span>, reaping the benefits of <\/span>high altitude<\/span> acclimatization<\/span>. Using real <\/span>high altitude<\/span> like this combines low pressure with <\/span>low oxygen<\/span> and is known as <\/span>hypobaric hypoxia<\/span><\/a>.<\/span><\/p>\n

Some <\/span>endurance athletes<\/span> try to emulate <\/span>high-altitude<\/span> conditions at <\/span>sea level<\/span> by lowering their oxygen intake (an example of this is an altitude chamber) in an environment of normal air pressure. This results in <\/span>normobaric hypoxia<\/span>, or \u201cfake altitude,\u201d but <\/span>research is still yet to show if it is less effective than the real thing<\/span><\/a>.<\/span><\/p>\n

Hypoxic Training for Swimmers<\/b><\/h3>\n

Within the world of competitive swimming, <\/span>hypoxic training<\/span> is a technique used by <\/span>swimmers<\/span> to improve their tolerance within the water when confronted with a deficit of oxygen. This is achieved by methodically limiting breathing during <\/span>training sessions<\/span>.<\/span><\/p>\n

Hypoxic training<\/span> brings about a state called hypercapnia (from the Greek hyper: over or too much, and kapnos: smoke) or, in other words, an increase in the carbon dioxide (CO2) levels of the <\/span>red blood cells<\/span> (and decrease in oxygen <\/span>saturation<\/span>). So, hypercapnia triggers off a breathing reflex. If you struggle to hold your breath at certain times while swimming (during the exertion of a race or a prolonged underwater phase), it is the amount of carbon dioxide in your body that increases and not the oxygen supply, and this means you will need air.<\/span><\/p>\n

The more you practice taking fewer breaths, the better you will become at controlling the breathing reflex triggered by hypercapnia. So you will be able to swim longer, breathing less. It is imperative to remember that <\/span>hypoxic training<\/span> never requires you to hold your breath, but to master breathing out very slowly when your face is in the water. Holding your breath can lead to blackouts and is not a long-term training solution.<\/span><\/p>\n

That is why <\/span>sports science<\/span> has found that <\/span>hypoxic training<\/span> is excellent for the overall <\/span>athletic performance<\/span> of freestyle and butterfly <\/span>swimmers<\/span>. Backstroke <\/span>swimmers<\/span> will also notice the benefits during the underwater phases using the butterfly leg kick, and breaststrokers will also be able to improve by practicing this skill during the underwater phases. In other words, <\/span>hypoxic exposure<\/span> can benefit every <\/span>Olympic<\/span> stroke.<\/span><\/p>\n

You can improve your technique very quickly in the <\/span>short term<\/span>, mitigating the effects of hypercapnia in just a few weeks by teaching your body how to breathe less when necessary.<\/span><\/p>\n

Why Should You Add <\/b>Hypoxic Training<\/b> to Your Routines?<\/b><\/h2>\n

\"Hypoxic<\/p>\n

Now that you know what <\/span>hypoxic training<\/span> is, we should find out if it’s the right type of workout for you. You may train with more conventional workouts such as <\/span>normoxic<\/span> interval training<\/span><\/a> (basically interval training with the usual breathing you would use while swimming). So, what is it that makes hypoxic training stand out?<\/span><\/p>\n

Raise Your Resting <\/b>Heart Rate<\/b><\/h3>\n

You can use a hypoxic set as a warm up before your training or when trying to raise your resting <\/span>heart rate<\/span> for a swim meet. A low-intensity hypoxic set can raise your <\/span>heart rate<\/span> to the desired level without overworking your muscles.<\/span><\/p>\n

Overcome Stroke Barriers<\/b><\/h3>\n

During normal training, we take lots of breaths, and therefore, we <\/span>perform lots of catches<\/span><\/a> and other breath-specific movements. Limiting the amount of times you take a breath during a set will make you more aware of any mistakes you are making during the breath phase.<\/span><\/p>\n

Improve Your Confidence<\/b><\/h3>\n

Swimming with less breathing will quickly teach you how much your body can still perform even under <\/span>hypoxic conditions<\/span>. This can help to improve your confidence while training and competing. It will give you a better idea of how much you have in the tank, and you’ll be more aware of the power of your abilities even after you have taken a poor breath.<\/span><\/p>\n

Hypoxic Training<\/b> Exercises\u00a0<\/b><\/h2>\n

You don’t need to be an <\/span>endurance athlete<\/span> to add hypoxic sessions to your exercise training, but it could help you become one. <\/span>Endurance performance<\/span> can benefit from <\/span>intermittent hypoxic training<\/span> (commonly known as <\/span>IHT<\/span>). The exercises below are a mix of intermittent and more vanilla workouts that will improve the <\/span>exercise performance<\/span> of all <\/span>swimmers<\/span>:<\/span><\/p>\n