Breathing Exercises Can Prevent Altitude Sickness

Altitude sickness is a health condition, which occurs in high-altitude environments and is represented by adverse symptoms caused by low oxygen partial pressure.

Altitude sickness usually appears in elevations above 3000 m a.s.l. and can be prevented by appropriate acclimatization. Persons not adapted for high altitudes should acclimatize by gradual ascension (300-500 vertical meters per day), sufficient hydration, and enough rest when the first symptoms appear.

Acute mountain sickness usually presents with headache, insomnia, nausea, dizziness, and lack of appetite. Also, concentration disorders and other altered mental states may occur. The most severe forms of altitude sickness are High Altitude Pulmonary Edema (HAPE) and High Altitude Cerebral Edema (HACE). Both of them are life-threatening situations that require immediate descent, oxygen therapy, and pharmacologic treatment.

Historically, some drugs have been recommended to accelerate the acclimatization process. However, experiences of recent decades show that the best way to adapt to hypoxic environments is to allow each individual’s body to readjust gradually in its natural way. Drugs should be reserved for rescue situations and treatment of severe forms of altitude sickness.

One of the important means for natural acclimatization is breathing exercises.

Regular breathwork several weeks prior to ascent and during the days of high-altitude exposure can accelerate the acclimatization process and prevent onset of the acute mountain sickness.

One study presents a significant increase in oxygen blood saturation and a decrease in pulmonary artery pressure (elevated PAP represents a high risk to develop HAPE) when daily practicing deep diaphragmatic breathing at a slow rate (6 breaths/minute) for at least 15 minutes. Subjects were observed at altitudes 4559 and 5400 m a.s.l. and proved significant improvement in ventilation efficiency.

Another study shows similar positive effects on ventilatory functions when practicing another yogic breathing technique, which consisted of deep slow breaths with prolonged expiratory times at the rates of 6-10/minute.

Also, Wim Hof’s breathing method derived from Tummo breath is reported to accelerate acclimatization and prevent acute mountain sickness.*

What do have all these breathing exercises in common to prevent altitude sickness?

• Regular breathwork strengthens breathing musculature. The more the breath apparatus is fit and trained, the more effectively it works in compromised conditions and the less energy it consumes for its functioning.
• Deep diaphragmatic breathing helps to ventilate the distal parts of the lungs, thus allowing the larger surface of the alveoli to transfer oxygen to the blood.
• Breath-holds stimulate the vagal nerve, which is part of the parasympathetic nervous system. The vagal pattern decreases accelerated cardiorespiratory activity and supports restorative functions in the body. On the other hand, Tummo breathing stimulates the sympathetic nervous system responsible for elevated physical activity and alertness.
• It is well known that voluntary activation of both regulatory nervous patterns (sympathetic and parasympathetic) increases overall resilience and promotes the body’s ability to adapt to various adverse external stimuli.

What does it imply?

Regular breathwork several weeks prior to a trip to high altitude and during the ascent is one of the efficient preventive tools to avoid acute mountain sickness and facilitate acclimatization. It seems that no one specific technique has more benefits than others. One should choose a breathwork/pranayama that suits the best to his/her needs and practice it consistently over time.

For more information about breathing techniques and Tummo breath, please go to Applied Techniques=>Breathing exercises.

Author: Kristina Höschlová

posted od July 14th, 2024