The climb is steep, the backpack is heavy – and the longed -for hut is still not in sight. In such moments, hiking becomes agony. The right breathing technique can help. An experienced mountaineer explains how to do it. And another hiking expert gives tips for planning the next tour.
Get air and run off: the right breathing plays a big role when hiking and mountaineering. “Our performance on the mountain also depends on the right breathing,” Höhenbergsteiger Alix von Melle 2023 told the German Press Agency (dpa).
Your tip: You should breathe through your nose on hiking tours and not whip through your mouth. “It has been proven that breathing through the nose looks more effective,” said the athlete. “So our organs are better supplied with oxygen and we have more energy.” Because inhaling and exhaling through the nose brings a 10 to 15 percent higher oxygen saturation of the blood.
With very high effort, however, this breathing technique is not that easy – and should be trained deliberately. You can try them out while walking, jogging or yoga. “And then you can continue to practice hikes,” said the athlete.
Train the right breathing technique: Pay attention to a stepping rhythm when hiking
A certain step rhythm can help use the right breathing technique: In this way, you breathe in through the nose in one step and out of your nose in the next two steps. It is important that your own breath specifies the step – and not the other way around.
“The breath should not shell after the step,” said the climber. As soon as the breath gets faster again, you should throttle the pace and take smaller steps. If you already feel fitter, you can adapt the Schridthythm. “Then you can also breathe in one step and exhale to one step.”
Up to a height of about 5,000 meters, breathing is possible in simple terrain when the mouth is closed. In extreme heights or in difficult passages, however, it is best to switch back to the mouth breathing, recommends Melle. She has to know: The Höhenberg climber has already climbed seven eight -thousanders.
Realistically assess routes
Even with the right breathing technique, it is important not to overestimate yourself when hiking or mountaineering. Stefan Winter from the German Alpine Association gave some tips compared to the dpa in May to avoid that. Among other things, he advises to plan exit points where you can shorten the hike or cancel prematurely.
“If you are healthy, regularly do sports and are not older than 60 years old, you should easily create 300 meters up an hour,” said the expert. He finds 900 to 1,200 meters of altitude in one day realistically.
You can find more advice for good preparation here:
Read more on utopia.de:
- Thunderstorms while hiking: So you bring yourself to safety
- Hiking in the heat: You should definitely consider these 6 things
- Hiking vacation in Germany: You have these options
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