The evidence
Several studies in trained athletes show modest but real EPO increases after 4–8 weeks of breath-hold interval training, with related gains in time-to-exhaustion.
The walking interval protocol
Walk easily. Exhale, hold breath, walk until strong air hunger. Resume breathing for 60 seconds. Repeat 8–10 times. Three sessions a week.
Progression
Add steps to each hold over weeks. By week 6, most people can hold for 30–50 steps comfortably.
Safety notes
Never in water. Never alone in a pool. Stop early if you feel light-headed. Not for pregnancy, uncontrolled hypertension, or untreated cardiovascular disease.
Log your sessions in Breathe On and explore the matching guidance at [/breathing-for/athletic](/breathing-for/athletic).