XPT® Superventilation Breathing

Superventilation breathing is part of the XPT Activate Breathing Series. Also called hypoxic breathing, it’s a rigidly regulated form of oxygenation. Done right, super ventilation breathing triggers a massive release of adrenaline. It creates a sympathetic nervous system response (fight or flight response) to increase alertness, get you fired up, boost your energy and enhance your mood. 

Experience the benefits of a hypoxic response during holds (low level of oxygen) and hypocapnia during exhales (low level of carbon dioxide).

Practice and Tempo

You can sit upright or lay supine. This gives you the best access to your spine (straight spine) and allows your lungs to fill more completely. 

The tempo for Superventilation breathing is 1:1, which is a very fast breathing pace (1-2 breaths per second). Drive breathing through the diaphragm. You might feel light headed or dizzy at first—this is normal and is the result of the change of blood gasses in your body.

Version 1: Nasal Inhale / Mouth Out Exhale

• Big Inhale through the nose

• Relax on the exhale through the mouth

• 30-50 breaths

Slow your tempo if you start to lose your form and start chest breathing. At the end of 50 breaths, take a big inhale and a big exhale, holding the exhale in a relaxed state until you feel an air hunger. Go for a max hold of 90 seconds if possible (varies per person based on ability). When you reach the end of your hold take a quick breath in, then hold for 10 seconds. Repeat the whole pattern, but this time doing Version 2.

Version 2: Mouth In / Mouth Out

• Big Inhale through the mouth

• Relax on the exhale through the mouth

• 30-50 breaths

At the end of 50 breaths, take a big inhale and a big exhale, holding the exhale in a relaxed state until you feel an air hunger. Go for a max hold of 90 seconds if possible (varies per person based on ability). When you reach the end of your hold take a quick breath in, then hold for 10 seconds. Repeat for another 3-5 rounds.

For additional instruction, check out our video tutorial on Superventilation breathing below, as part of the XPT Activate Breathing Series.