• Andrew Tuck

Breathing Exercises For High Attitude

When you are preparing for a trip which involves high altitude areas, be sure to practice lots of cardio and breathing.

Breathing exercises will come in handy to reduce the likelihood of altitude sickness, otherwise known as acute mountain sickness. Most cases can be solved within two to three days. If symptoms persist seek medical assistance.

So how do I know I have altitude sickness?

You may start to develop headaches, nausea, shortness of breath and the inability to exercise. This may lead to sleeplessness, an increased heart rate, insufficient urine production, respiratory distress syndrome just to name a few.

If I start to feel sick, what can I do?

If you start to feel symptoms coming on stop at your next overnight location and you can either rest a day or two to adjust to the high altitude or return to your previous nights location if it is lower and stay a few nights until symptoms dissipate.

If you’re like me and you try to push yourself too far, a medvac may be required.


When travelling to high altitude locations ensure that your travel insurance cover you for incidents like this.

If you would like to practice deep breathing, here are a few exercises to try:

Deep Breathing:

  • Relax your shoulders and sit back or lie down.

  • Place one hand on your belly and one on your chest.

  • Inhale through your nose for two seconds, feeling the air move into your abdomen and feeling your stomach move out. Your stomach should move more than your chest does.

  • Breathe out for two seconds through pursed lips while pressing on your abdomen.

  • Repeat.

Pursed-lips Breathing:

  • Inhale slowly through your nostrils.

  • Purse your lips, as if pouting or about to blow on something.

  • Breathe out as slowly as possible through pursed lips. This should take at least twice as long as it did to breathe in.

  • Repeat.

Rib Stretch:

  • Stand upright with your back arched.

  • Exhale all the oxygen from your lungs.

  • Breathe in slowly, filling your lungs as much as possible.

  • Hold your breath for at least 10 seconds.

  • Slowly exhale.

Numbered Breathing:

  • Stand still and take a deep breath with your eyes closed.

  • Force all the air out of your lungs when you exhale.

  • As you inhale again, picture the number 1.

  • Hold your breath for several seconds, and then exhale.

  • Inhale as you picture the number 2, and exhale after holding your breath until the count of 3.

  • Continue this exercise until you get to the number 8.

#2018 #Travel #Tips #Advice

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