Hypercapnic Hypoxic Training & Time Improvements

Time improves everything Patrick shows the improvement and statistics of his own research and patients to show how much they have improved over the course of 4 weeks with his technique and that of regular breathing techniques.

Hypercapnic Hypoxic Training:
- Research to establish the effects of the 8-week hypercapnic-hypoxic training program in elite male swimmers, 30 to 45 minutes, three times a week.
- The condition is that each breath hold must be above the minimum values which describe hypercapnia, that is, the values of carbon dioxide in the exhaled breath had to be over 45 mmHg, which was controlled by a capnometer.

Hypercapnic hypoxic training results:
- First group- normal breathing +.03% improvement
- Second group- 15 to 20 minutes of breath holding on the exhalation once per week: +1.27% improvement
- Third group- 15 to 20 minutes of breath holding on the exhalation twice per week: +1.33% improvement

Runners trained 3 times per week with VHL over a 4 week period.
85% of the runners who applied VHL improved their maximum velocity attained at the end of a treadmill test by .5km/h on average. Mean improvement of VHL group: +2.4% while normal breathing group - no change.

Over a 5-week period, sixteen triathletes (12 men, 4 women) were asked to include twice a week into their usual swimming session one with hypoventilation at low lung volume (VHL group) or with normal breathing (CONT group).

Before (Pre-) and after (Post-) training, all triathletes performed all-out front crawl trials over 100, 200, and 400m.

Time performance was significantly improved in trials involving breath holding following an exhalation in all trials but did not change in CONTROLS.

- 100m: - 3.7 + 3.7s
- 200m: - 6.9 + 5.0s
- 400m: - 13.6 + 6.1s

Resting Hb mass in trained breath-hold divers was 5% higher than untrained. In addition, breath-hold divers showed a larger relative increase to Hb after three apneas.

Pre-test hemoglobin tended to be higher in the diver group than both skiers and untrained. (divers 150.1g/L; skiers 145.5 g/L; untrained 146.9 g/L)

The amount of energy or oxygen consumed while running at a sped that is less than maximum pace. Typically, the less energy required to run at a given pace, the better - if your body is able to use oxygen efficiently, it is indicative of a high running economy.

Running economy has been linked to success in distance running, such that faster runners are more economical (Morgan et al., 1995; Lavin et al., 2012) and better metabolic efficiency preserves glycogen and delays the onset of fatigue (Rapoport, 2010).

Eighteen swimmers comprising of ten men and eight women who were assigned to two groups. The first group was required to take only two breaths per length and the second group seven breaths.

Researchers found that running economy improved by 6% in the group that performed reduced breathing during swimming.

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[jappinjames]

Your videos are absolutely life changing

[DReanimation]

And these results are from very limited training. Someone that's really dedicated can achieve even greater results. Exercise is a lot more rewarding (physically and mentally) now that I've started a hypoxic body-weight training program for myself.

[nikitaw]

How does wim hoff hyperventilating differ to straight breath holds as far as athletic gain?

[spencerdungan]

Are there examples of this type of training, like how do you implement this into a program? You mentioned breath holds 20 minutes a day, can you specify?

[nikitaw]

I did 8x4minute rounds where what evers left is ur break twice a day for about 2 weeks then went back to gym and barbell back squat felt easy and recovery post set was a fraction of the time. I think the contractions strengthened muscles and could breath with weight on shoulders. Did a 4 minute breath hold sitting on sofa and almost blacked out lol.

[nikitaw]

Thank you this is mot8vqtion to get back into it. The good thing about is can do it being a couch potatoe and it's encouraged so if pass out ur already comfy on the sofa. 1% running improvement doesn't sound much but 10% vo2max improvement sounds huge. Plus u said they didn't do enough so I think I'm happy to do the 2x20 minute sessions u mentioned.

[hai.]

I think you're not blinking enough.. thanks for the video though, wim hof and you are my new favourite favs :)

[otterpupp]

how does the training change if one does hyperventilation beforehand?

[rogerschwarzinger]

What is the difference between Intermittent Hypoxic Training and Hypercapnic Hypoxic Training?

[nikitaw]

Runners get best benefit if do apnea swims? How should a runner do breath hold training for best affect as swimmers seem to get the biggest bang. Do air squats holding breath? Last year doing a regular back squat set, getting gased then hold breath as long as possible while high lactic acid and co2. Seemed a good way to take advantage of that state. Got strong for me, worried I'd snap a ligament cause muscles improving too quick...what a twit for stopping. Didnt help mental health too much still a ball of anxiety. Covid drama got to me, gran Got the vax and had a stroke withing 4 days, blind in 9ne eye cant use left hand when a pianist and thinking of a toddler. Yet nothing to do the vax apparently. Too many similar storys media wasn't concerned with neither the politicians. Public way too happy to be bent over by government.

[TheMistaImpact]

This type of training is the first I'm hearing of it. So, why aren't people with sleep apnea in better condition then those who breathe normally? Isn't it the same principle?

[ahmadhassona]

un believable, it's astonishing how people disbelieve in god (the creator) all of these are evidence on the greatness of god and still mysteries in the human body un revealed.
I DECLARE THAT NO GOD BUT ALLAH AND MUHAMMAD IS HIS PROPGET