Hi everyone,
Over the last month, we’ve learned several important aspects of intermittent hypoxia (IH). For example, IH increases immune function and the production and storage of nitric oxide.
Although we’ve only scratched the surface on IH, I want to wrap up the discussion (for now) with one of my favorites benefits: Increased brain blood flow.
Intermittent hypoxia increases brain blood flow by 20%
(Published in 2017 in Hypoxia. To read the full summary, Click Here)
The participants in this study inhaled air with 10% oxygen for 6 min to induce hypoxia. Then, they breathed normal room air for 4 min. This cycle was repeated 5 times.
Measurements were recorded during the first and fifth bouts of hypoxia:
They found that intermittent hypoxia increased brain blood flow by 20%(!)
Fractional oxygen extraction in the brain also increased significantly. Pretty remarkable.
How to use these findings in your life
Statistical analysis revealed that major increases in brain blood flow occurred when blood oxygen saturation dropped to ~86%. We can achieve this (with practice) using breath holds.
I recommend performing 3-5 breath holds, with a 1-min recovery between each one, approximately 10-30 minutes before a workout, competition, or presentation. The increased brain blood flow will help focus your mind and prepare you for what’s ahead.
In good breath,
Nick
P.S. Breath holds can be dangerous. Take a look at Principle 3 before getting started.
P.P.S. The ~86% finding won’t be universal. Sometimes I barely drop my O2 below 95% and still feel major enhancements in my focus and concentration. In my experience, simply performing a few cycles of mild-to-moderate breath holds is all that is needed to feel the benefits.