Mount Everest is not only the highest peak in the Himalayas, but the highest peak on the entire planet, measuring in at 29,029 feet, or 8,848 meters above sea level. Roughly 1,000 people each year try to make it to the top of this famed peak, with numerous others heading to various other parts of the Himalayas to enjoy breathtaking views, challenging hikes and other rites of passages. Considering that you’ve probably already got yourself medically checked out, are equipped with the right gear, and are taking all of the proper safety measures, here are a few breathing tips to help prepare your lungs for the high altitude you’re going to experience.

The Importance of Breathing During Trekking

Your body pumps blood to deliver oxygen to your muscles when you’re moving. If you aren’t receiving enough oxygen, you’ll likely begin to feel dizzy or even fatigued, which is particularly true when you’re hiking at high altitudes such as the Himalayas. For high altitude treks, it’s important to allow your body time to adjust to the increasing altitude, and to slow your pace while focusing on taking deep, slow breaths with big, conscious exhales. This will help you release more carbon dioxide to make room for more oxygen.

Engage in Physical Activity Before Your Trek

Start out slow and build your way up to local big hikes if you have access to them. Try to focus on taking slow, even, rhythmic breaths to steady your heart rate when going uphill and slow down your pace if you find yourself gasping for air. If you find yourself having trouble regulating your breathing, try to synchronize your breathing with your steps. All of these exercises work to help in preparing your body and lungs for the physical activity you’re about to engage in, but you can also bring practicing targeted breathing techniques in order to ensure you’re ready.

Pilates Breathing for High Altitude Training

Pilates is a great practice to engage in for high altitude trek training, due to the focus on breathing exercises that will most definitely serve you during your hike. Why? The principles behind Pilates teach you that when you inhale, you are looking to expand your lungs and rib cage in all directions. And, when you exhale, you are looking to maximally contract your lungs and rib cage. One of the major benefits to this is that you’re growing and stretching your lungs just like any other muscle in your body. Pilates breathing is one of the best exercises in this aspect as it’s one of the few that allows you to really build the strength of your lungs. Also, because Pilates teaches you to focus on inhaling through the nose and exhaling through the mouth, when you’re high up in the Himalayas you’ll be breathing cleaner due to the fact that inhaling through the nose allows the air to come into contact with mucus which warms and humidifies the air while filtering out dust particles and bacteria.

Safety First, Before & During a Himalayan Adventure

If you’re prepping for an adventure in the Himalayas, it should go without saying that before beginning any type of preparation for your big trek, it’s important to visit a doctor for a routine medical check up to ensure that you are in good physical condition to support the activity you are about to embark on. Combine that with these specialized breathing tips and you’ll be on your way to a healthy, happy hike in one of the most stunning locations in the world in no time.