The climb is steep, the backpack is heavy – and the longed-for hut is still not in sight. In such moments, hiking becomes torture. The right breathing technique can help. An experienced mountaineer explains how it’s done.
Take a breath and start running: Correct breathing plays a huge role when hiking and mountaineering. “Our performance on the mountain also depends on correct breathing,” explains high-altitude mountaineer Alix von Melle.
Her tip: On hiking tours you should breathe through your nose and not breathe through your mouth. “It has been proven that breathing through the nose is more effective,” says the athlete. “This means our organs are better supplied with oxygen and we have more energy.” Breathing in and out through the nose results in a 10 to 15 percent higher oxygen saturation of the blood.
However, with very high exertion, this breathing technique is not that easy – and should be trained consciously. You can try them out while walking, jogging or yoga. “And then you can continue practicing on hikes,” says the athlete.
Train correct breathing technique: Pay attention to the rhythm of your steps when hiking
A certain rhythm of steps can help you use the correct breathing technique: you breathe in through your nose on one step and exhale through your nose on the next two steps. It is important that your own breath dictates the step – and not the other way around.
“Your breath shouldn’t catch up with your step,” says the mountaineer. As soon as your breathing becomes faster again, you should slow down and take smaller steps. If you already feel fitter, you can adjust your step rhythm. “Then you can inhale in one step and exhale in one step.”
Breathing with your mouth closed is possible in easy terrain up to an altitude of around 5,000 meters. However, at extreme altitudes or during difficult passages, it is best to switch back to mouth breathing, recommends von Melle. She should know: The high-altitude mountaineer has already climbed seven eight-thousanders.
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