Intermittent Hypoxia Training (IHT) is a powerful, natural tool to improve cellular resilience, mitochondrial efficiency, nervous-system regulation, and even mood chemistry. When combined with SIMO Breath techniques—rhythmic breathing, breath retention, music and guided visualization—IHT becomes a gentle, intentional way to tap into your body’s ability to adapt, recover, and flourish.
This guide will give you everything you need: what IHT is, why it works, who should not do it, how to practice safely, SIMO Breath session structures, progressive programs (beginner → advanced), recovery, and how IHT supports the A.D.O.S.E. neurochemical system (Anandamide, Dopamine, Oxytocin, Serotonin, Endorphins).
Quick note: IHT can be powerful. This article is educational, not medical advice. If you have any chronic health condition (cardiac disease, uncontrolled hypertension, epilepsy, severe asthma, pregnancy, etc.), please consult your physician before starting. Stop immediately if you feel faint, dizzy, chest pain, severe breathlessness, or confusion.
1) What is Intermittent Hypoxia Training (IHT)?
IHT uses short, controlled periods of reduced oxygen (hypoxia) alternated with normal breathing (reoxygenation). This mild, repeated stress signals the body to adapt: improved oxygen efficiency, more resilient mitochondria, better blood flow, and often improved mood and cognitive clarity.
In breathwork practice, we can create safe hypoxic windows using breath holds (especially gentle exhale-holds), rhythmic breathing patterns, and mindful recovery—without equipment. More advanced IHT uses masks or altitude simulators; those should only be used with experienced supervision.
2) Why practice IHT — benefits (what people often report)
When practiced safely and consistently, IHT can:
Improve oxygen efficiency and aerobic capacity
Support mitochondrial health and cellular resilience
Improve sleep quality and daytime energy
Enhance mood, motivation, and focus (dopamine pathways)
Support autonomic balance — better heart rate variability (HRV)
Reduce inflammation and support recovery
Deepen breath-hold tolerance for freedivers and athletes
Paired with SIMO Breath rhythmic music, visualization and breath retention, IHT also helps trigger the A.D.O.S.E. neurochemicals naturally — leaving you calmer, clearer, and more connected.
3) Safety first — who should NOT do IHT (contraindications)
Do not begin IHT without medical clearance if you have any of the following:
Known cardiovascular disease (angina, recent MI, unstable arrhythmia)
Severe or uncontrolled hypertension ( uncontrolled by drugs)
Recent stroke or TIA
Severe chronic lung disease, COPD or uncontrolled asthma
Epilepsy or seizure disorder (breath-holds can be a trigger)
Pregnancy
Detachment of the retina
Serious psychiatric disorders (untreated psychosis, mania)
Recent major surgery or acute illness
Any condition for which a doctor has recommended you avoid breath-holds or hypoxia
Also avoid if you’re under the influence of alcohol, recreational drugs, or certain medications that affect breathing or blood pressure. When in doubt: check with your clinician.
4) Safety practices — what to do before, during and after
Before you begin:
Get medical clearance if you have any health concerns.
Hydrate lightly; don’t practice on a completely full stomach.
Practice in a safe, quiet place (seated with back support or lying on your back in a safe space). Avoid the bath, open water, driving, or operating machinery during IHT.
Have a spotter for longer holds or if you’re new.
Use a pulse oximeter if possible to monitor SpO₂ (see note below).
Avoid heavy cardio immediately before or after intense holds.
During practice:
Start gently and progress slowly.
Stop immediately if you feel light-headed, nauseous, dizzy, chest pain, or disoriented.
Keep your mouth/nose comfortable — SIMO Breath favors nasal breathing when possible.
Monitor your pulse and perceived exertion. If using a pulse oximeter, do not intentionally push SpO₂ dangerously low—most community protocols aim to avoid sustained drops below the mid-80s% (and modern practice recommends conservative thresholds). When in doubt, prioritize safety and comfort.
After practice:
Rehydrate, rest, and practise grounding (slow diaphragmatic breathing, walking, hydration, magnesium if appropriate).
Integrate with a short journaling or gratitude practice to reinforce A.D.O.S.E. pathways.
5) How SIMO Breath integrates with IHT — core principles
At SIMO Breath we integrate IHT into breath journeys with these principles:
Safety & gradual progression — start very conservatively.
Rhythm & music — use entraining music to calm the nervous system and guide breathing pacing.
Nervous-system first — always prioritize parasympathetic engagement (extended exhales, soft face, relaxed jaw) before attempting longer holds.
Retention on exhale (SOMA style) — SOMA and SIMO often use gentle exhale retention (kumbhaka) to create a mild hypoxic stimulus with a calmer nervous-system profile than aggressive hyperventilation + long inhale holds.
A.D.O.S.E. activation — sequence breathwork to stimulate Anandamide/Dopamine/Oxytocin/Serotonin/Endorphins naturally (music + rhythmic breathing + breathholds + warm-hearted visualization + community practice).
Recovery & integration — finish each session with grounding, slow nasal breathing, and a short gratitude or visualization anchor.
6) Practical SIMO Breath IHT protocols — safe, progressive templates
Below are conservative, progressive protocols you can use solo or in class. These are safe starting points and intentionally modest. Increase gradually only when comfortable and ideally under guidance.
A — Warm-up (4–6 minutes) — always do this first
Sit or lie comfortably. Relax shoulders and jaw.
2 minutes nasal diaphragmatic breathing: inhale 4, exhale 8 (long exhale to engage vagus).
1 minute gentle rhythmic breathing to music (in 4 — out 4) with soft eyes-closed visualization.
30–60 seconds gentle breath awareness — observe natural breath.
B — Beginner IHT Session (10–15 minutes) — 2–3x/week
Goal: brief hypoxic exposure with exhale retention.
Warm-up (as above).
Round Structure (repeat 4–6 rounds)
8–12 calm rhythmic breaths (inhale 4 / exhale 8) — build coherence.
Exhale fully, then gentle exhale-hold (kumbhaka) for 10–20 seconds (or as comfortable). Keep jaw soft and bring your chin to the chest. Observe sensations.
Recovery: slow nasal inhalation and 10–15 seconds relaxed breathing (allow oxygen to normalize).
Integration: 2 minutes slow diaphragmatic breathing (inhale 3 / exhale 6) + 1 minute gratitude journaling (3–5 things).
Notes: If you feel comfortable, add 5 seconds to holds weekly. Do not force.
C — Intermediate IHT Session (20–30 minutes) — 2–3x/week
Goal: increased tolerance; deeper breath-retention windows.
Warm-up (4–6 min).
Round Structure (repeat 6–8 rounds):
12–20 rhythmic breaths (inhale 3 / exhale 6) with music.
Exhale fully → exhale-hold 20–35 seconds (progress slowly) OR inhale-hold only if trained and comfortable (SIMO recommends exhale-hold for calmer autonomic response).
Recovery breathing 20–30 seconds.
Integration: 3–5 minutes of heart-centered breath (hand on heart) with visualization + journaling.
D — Advanced IHT Session (30–45+ minutes) — 1–2x/week
Goal: performance adaptation, freediving prep (advanced only).
Warm-up (6+ min) — extended coherence breathing and mobility.
Round Structure (8–12 rounds):
20–30 rhythmic breaths (in 2 / out 4) or SOMA circular breathing.
Exhale-hold 30–60+ seconds only if comfortable, practiced and supervised. Use pulse oximeter if available.
Recovery: long rhythmic recovery breathing (1–2 minutes between holds).
Integration: long relaxation (yoga nidra, 10–15 minutes) + magnesium, hydration, and sleep hygiene.
Important: Advanced holds and mask/altitude protocols should be supervised.
7) Progression plan (example 4-week starter)
Week 1 (Beginner)
2 sessions/week.
Exhale holds 15-30s, 2 rounds.
Focus: calming, nasal breathing, integration.
Week 2
2–3 sessions/week.
Exhale holds 20–40s, 2 rounds.
Add 60s longer recovery breathing and journaling.
Week 3
3 sessions/week.
Exhale holds 30–60s, 4 rounds.
Monitor how you feel during day (sleep, mood, HRV if available).
Week 4
2–3 sessions/week.
Consolidate holds at 40-75s.
Increase slowly after week 4. Aim to progress no more than 5–10s per week on total hold time depending on comfort.
8) How IHT + SIMO Breath activates A.D.O.S.E.
When we design sessions we purposefully sequence elements to release natural “feel-good” neurochemicals:
Anandamide — deep relaxation + breath retention + slow exhale help unlock a soft euphoria.
Dopamine — achievable breath-hold progress, rhythmic music, and mastery sensations increase motivation and reward. IHT can modulate dopaminergic pathways (supporting motor control and mood).
Oxytocin — group breathwork, compassionate sharing, and heart-centered practices increase bonding and trust.
Serotonin — improved sleep and mood with better autonomic balance.
Endorphins — rhythmic breath + sustained holds + music create natural endorphin release and pain-modulating effects.
We intentionally finish sessions with gratitude and connection to help embed these chemicals into long-term emotional patterns.
9) Equipment & tracking (helpful but optional)
Pulse oximeter (finger) — helpful to monitor SpO₂ (conservative use). Use it as safety info, not the only measure.
Heart-rate monitor / HRV device — great for tracking adaptation over time.
Comfortable mat / chair — practice seated or supine on a mat with a pillow.
Timer app / guided music — use a simple timer for holds; music at 60–120 BPM helps entrain rhythm.
Journal — track sessions, hold times, mood, sleep, and sensations.
10) Common Questions (FAQs)
Q: How often should I practice IHT?
A: Start 2x/week, increase to 3x/week as you adapt. Avoid daily aggressive holds early on.
Q: Can I combine IHT with cardio training?
A: Yes — but avoid intense cardio immediately after advanced holds. Use IHT on rest or light training days initially.
Q: Will I feel dizzy?
A: Mild light-headedness can occur. If it’s significant, stop, rest, and reassess. Don’t push through strong dizziness or fainting.
Q: Is exhale-hold better than inhale-hold?
A: For most people and for a calm autonomic response, exhale-holds (kumbhaka) are gentler and preferred in SIMO Breath work. Inhale-holds are used by advanced athletes with supervision, but we do use them as well.
Q: How long until I notice benefits?
A: Some people notice better sleep, mood, or resilience in days to weeks. Deeper mitochondrial and cardiovascular adaptations may take weeks to months of consistent practice.
11) Recovery, nutrition, and lifestyle support
Hydrate and ensure electrolytes; avoid heavy meals right before sessions.
Magnesium (consult physician) can support muscle and nervous system relaxation.
Sleep — get sunlight in the morning to entrain circadian rhythms
Movement — gentle yoga, walking, mobility work complement IHT.
Mindset — combine IHT with journaling, gratitude, and social connection for lasting change.
12) Red flags — STOP and seek help
End the session and seek medical help if you experience:
Loss of consciousness / fainting
Chest pain or crushing pressure
Severe breathlessness unrelieved by recovery breathing
Confusion, inability to speak, or severe dizziness
Heart palpitations or fainting
13) Sample SIMO Breath session (20 minutes) — ready to use
Arrival & grounding (2 min): seated, hand on heart, inhale 2 / exhale 4.
Warm-up (4 min): nasal diaphragmatic breathing + body activation movement ( neurobics and shaking).
Rhythmic Breathing and Heart Coherence (4 – 8 min): 2 rounds in 4 / out 4 and in2 /out 4 with entraining music.
IHT rounds (3-6 min): 2 rounds of: 12 rhythmic breaths → exhale-hold 20s → recovery 30s.
Integration (3 min): hand on heart, slow nasal breath, visualization “I am safe.”
Journaling (2–5 min): 3 wins, 3 sensations, gratitude.
14) Final thoughts — a heart-centered invitation
IHT is not a shortcut or a performance stunt — it is a respectful, gradual dance with your body’s intelligence. When woven into SIMO Breath practice—held by music, breath rhythm, and compassion—it becomes a profoundly gentle way to build resilience, regulate emotion, increase vitality, and naturally activate A.D.O.S.E.
If you’re curious to try IHT safely with guidance, join a SIMO Breath small-group or book a 1:1 consultation. We’ll tailor the protocol to your history, goals, and nervous system needs.