Step 3 – Intermittent Hypoxic Training (IHT) Copy

Total time: 15 mins

Becoming Stronger

In the 1930s, Russian scientists were conducting research on hypoxia (low-oxygen). They discovered that by camping in high altitudes (mountain tops), or by using a special mixture of gas that contained less oxygen, people would become stronger and more resilient.

They realised that low-oxygen environments (either natural or man-made) had some really positive effects on the body. Russian athletes started training at high altitudes, and they saw their performance increase.

Today, Intermittent Hypoxic Training (IHT) is used to treat a range of disorders including high blood pressure, diabetes, Parkinson’s, emotional disorders, and more.

This lesson will take about 15 minutes and you will learn:

  • What Intermittent Hypoxic Training (IHT) is and how it can make you stronger
  • How one very simple breathing technique can help you achieve similar results
  • One exercise you can do daily, to create hypoxia in your body and improve your physical and mental well-being

Lowering Oxygen Levels With One
Simple Breathing Technique

As it turns out, the first Yogis – thousands of years ago – already knew about this. The most revered breathing technique of Pranayama lowers oxygen levels in the body for a brief period of time. Lowering oxygen levels for a brief period of time is the very definition of IHT.

There has been loads of scientific research that supports the benefits of regularly creating low-oxygen or hypoxic conditions in your body. We recommend taking a look because it is fascinating.

YES, we know… at first, the idea of lowering oxygen levels in the body sounds counter-productive, illogical, maybe even dangerous! But trust us, it isn’t as long as you use the correct technique, for brief periods (a few minutes) at a time.

The next video will help clarify all of this.

Oxygen Control (4 mins)

DON’T DO THIS IF: This practice is NOT recommended IF you fit into one of the following categories:

  • Pregnancy
  • Epilepsy
  • Severe COPD
  • Cardiac Arrhythmia / Pacemaker

If this is the case, you CAN still do everything else in the course: Breathing In Beats and Squeezing the pelvic floor muscles. Just do NOT do the breath retentions.

Exercise – One Round Of SOMA Breath (7 mins)

The exercise you’re about to do includes everything you’ve learned so far: Rhythmic breathing, the Mula Bandha squeeze and now Breath retention.

This is pretty much one full round of SOMA Breath. By doing this sequence two or three times per day, the quality of your life will increase quite rapidly.


  • Breathe in Beats for at least 3 minutes
  • Squeeze the pelvic floor muscles at the top of every inhale, and release and fully relax on every exhale
  • When instructed, exhale fully. Hold as long as possible with NO air in your lungs
  • When you really can’t hold any longer, and you’ve truly gone past your comfort zone, take a deep inhale and hold your breath for at least 30 seconds
  • Go back to normal breathing and enjoy the new state of peace and relaxation in your body
  • Repeat once or twice per day

NOTE*** This is NOT Chronic Hypoxia. Chronic hypoxia is a medical condition that needs to be addressed by professionals. What we are doing here is gently lowering oxygen levels in the body for a very brief period of time. This is known as Intermittent Hypoxic Training.

So, in this step you learned:

  • The benefits of lowering your oxygen levels for brief periods of time. This is known as Intermittent Hypoxic Training or simply IHT.
  • One simple breathwork technique to lower your oxygen levels
  • One round of the SOMA Breath sequence

Now what?

One Round Of SOMA Breath is quite powerful on its own. If this is new to your body, once per day is enough.

Of course, you are free to do it more times since it might take some practice to get it right, but for now once is fine.

In the following steps we will continue increasing the level of difficulty and the range of experiences gradually.

And when you really feel ready to expand your practice, you can join our 21 Day Awakening Journey where you will be guided by an expert instructor into deep states of gratitude and bliss.

The best is yet to come!