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.[1][2]
^Woorons, Xavier; Bourdillon, Nicolas; Vandewalle, Henri; Lamberto, Christine; Mollard, Pascal; Richalet, Jean-Paul; Pichon, Aurélien (2010). "Exercise with hypoventilation induces lower muscle oxygenation and higher blood lactate concentration: Role of hypoxia and hypercapnia". European Journal of Applied Physiology. 110 (2): 367–77. doi:10.1007/s00421-010-1512-9. PMID 20503056. S2CID 24416926.
^Woorons, Xavier; Gamelin, François-Xavier; Lamberto, Christine; Pichon, Aurélien; Richalet, Jean Paul (2014). "Swimmers can train in hypoxia at sea level through voluntary hypoventilation". Respiratory Physiology & Neurobiology. 190: 33–9. doi:10.1016/j.resp.2013.08.022. PMID 24012989. S2CID 26688092.
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