Breath holds at sea level deliver mountain-top gains

When I first tried high-altitude training, I flew to Colorado, lugged my bag up two thousand meters, and gulped the thin mountain air. But hotel stays and altitude tents cost a small fortune. Then it hit me: Why not bring the mountain to me? Back in my Dublin clinic, I experimented with simple breath holds during brisk walks, exhaling, pinching my nose, and striding for twenty paces. My pulse quickened—not from running uphill but from the thin-air simulation.

Week by week, I watched my morning BOLT score climb from a humble 12 seconds to a steady 35. My oxygen saturation dipped just enough to feel like a mountain breeze, and let me tell you, those trembling diaphragm contractions were the same thrill as summiting in Nepal. Meanwhile, back at sea level, my VO₂ max ticked upward, my legs felt stronger at the end of every jog, and I could almost taste the pine-scented winds.

This DIY altitude hack isn’t theory—it’s practice I lived. No oxygen tanks, no exotic retreats, just a pair of legs, a nose that stays sealed, and the guts to hold my breath just long enough. It’s the science of altitude, made simple, affordable—and, yes, doable on any sidewalk.

Clinicians call it ‘‘predicted EPO release’’ from splenic contraction and simulated hypoxia. In plain terms, you force your body to carry more red cells, so you run farther, recover faster, and feel alive at sea level.

Next time you lace up to walk, spend five minutes warming up with your mouth sealed, then exhale fully, pinch your nose, and stroll twenty paces holding the breath. Take a minute to breathe gently again, and repeat eight times. Track your BOLT score each week to see your mountain-air gains. Try it tomorrow—no summit ticket needed.