High Altitude Breathing
Today, we're exploring how altitude affects your breathing. Whether you're planning a mountain vacation or wondering why you get winded in Denver, let's discover how thin air challenges your lungs.
What Happens When You Go High?
As altitude increases, there's less oxygen available in each breath. Your body notices immediately:
The Numbers:
Sea level: 21% oxygen
5,000 feet (Denver): ~17% effective oxygen
10,000 feet: ~14% effective oxygen
Your Body's Response:
Breathing rate increases
Heart rate speeds up
More red blood cells produced over time
Did You Know? Airplane cabins are pressurized to about 8,000 feet, which is why some people feel short of breath during flights!
Altitude Sickness: What to Expect
Common Symptoms (8,000+ feet):
Headache
Nausea and fatigue
Dizziness
Shortness of breath with activity
Warning Signs - Seek Help:
Severe headache
Vomiting or confusion
Severe shortness of breath at rest
Difficulty walking straight
"Mild altitude sickness feels like a hangover combined with being out of shape. If it feels worse than that, it's time to descend." - Mountain Medicine Physician
The Golden Rules
Rule #1: Go Slow
Gain no more than 1,000-2,000 feet sleeping elevation per day above 8,000 feet
"Climb high, sleep low"
Rule #2: Stay Hydrated
Drink 3-4 liters daily
Avoid alcohol first 24-48 hours
Rule #3: Listen to Your Body
Mild symptoms are normal
Severe symptoms require descent
Breathing Techniques for Altitude
Pressure Breathing
Inhale normally through nose
Exhale through pursed lips with slight resistance
Creates back-pressure to improve oxygen uptake
High-Altitude Pattern
Breathe deeper, not just faster
Focus on complete exhalation
Use steady rhythm during activity
"Think of breathing like a bellows - deep, steady, and rhythmic rather than rapid and shallow." - High Altitude Guide
Quick Altitude Guide
5,000-8,000 feet (Denver, Salt Lake City)
Mild breathing increase
Adapt in 24-48 hours
8,000-12,000 feet (Aspen, Cusco)
Noticeable shortness of breath
3-7 days to adapt
12,000+ feet (Mountain peaks)
Significant breathing challenges
1-2 weeks minimum adaptation
Emergency Conditions
High Altitude Pulmonary Edema (HAPE):
Fluid in lungs, severe shortness of breath
Emergency: Descend immediately
High Altitude Cerebral Edema (HACE):
Brain swelling, confusion, loss of coordination
Emergency: Descend and get medical care
Practical Tips
Preparation:
Build fitness 6-8 weeks before
Consider medication (Diamox) with doctor consultation
Practice breathing exercises
At Altitude:
Take it easy first day
Eat light meals
Monitor oxygen levels if you have a device
Normal oxygen saturation: 85-95% at high altitude
People with Lung Conditions:
Get medical clearance first
May need supplemental oxygen
Ascend more gradually
Wrap-Up Challenge
Planning high-altitude travel?
Practice pressure breathing daily
Research your destination's altitude
Plan gradual ascent if possible
Know the warning signs
Disclaimer: Consult healthcare providers before high-altitude travel, especially with existing medical conditions.