PROGRAM 6: SIMULATING ALTITUDE WALKING

As you learnt in the previous sections, we can simulate an altitude of around 3,000 – 4,000 metres
above sea level. Patrick Mckeown first brought this method to light with consistent results of lowering
the blood oxygen saturation below 90% to 94%. You can test this out yourself with a pulse oximeter.
Oxygen saturation is commonly referred to as “sats”. It measures the percentage of haemoglobin that
has bonded with oxygen.

So in this training, we are going to further “force” the correct method by taping up your mouth. Habits
are tricky to change without a coach present watching your moves – and in this case, watching to see if
you open your mouth. So zinc oxide tape is your coach for this exercise.

Your aim is to create air thirst, by consciously minimizing your uptake. And that is exactly what you’re
going to do in this session. It’s a blended combination of breath holding, shorter breathing and normal
breathing in flow.

(This image demonstrates breathing in flow, holding breath, then taking shorter breaths, then returning
to breathing in flow.)
Record with a tick in the box...days completed.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

1. Keep your mouth taped.

2. Walk at a comfortable pace while performing breathing in flow at your natural rhythm of the
day.
3. Take a normal breath in and out, pinch your nose and hold.
4. At the point where you feel a medium to high need to breathe, breathe in around half the size
of your normal breathing in flow for around 10 – 20 seconds.
5. Then return to normal flow breathing until you feel recovered.
6. Once recovered, repeat 11-21 times.

You can perform this altitude simulation on flat ground or better still, on uneven ground. Walking
through woodland, small manageable hills, a gradient mix on the treadmill, or anything that will increase
the intensity of the walk, will in turn increase the intensity of your simulation.

However, please note that taping the mouth may seem simple but really will push you physically and
mentally. For the first few sessions, I suggest training in the presence of a friend.