Nasal Breathing for Altitude Endurance: 4+ Ways I Improved My Performance

by Anthony Lorubbio, Founder and Head Coach at Recal

Much like climbing Everest, nasal breathing can feel like a tall task (ha). But when you’re training for high-altitude endurance, mastering nasal breathing is one of the most powerful things you can do to optimize oxygen efficiency, conserve energy, and perform at your best.

If you’ve ever struggled with nasal breathing during exercise, you’re not alone. It takes time, patience, and a little strategy. Here are four (plus a few bonus) ways I improved my ability to breathe through my nose—and how you can, too.

4 Ways to Make Nasal Breathing Easier

1. Shut Your Mouth (While Sleeping)

You spend about a third of your life sleeping—why not use that time to train? If you sleep with your mouth open, you’re missing out on valuable hours of nasal breathing practice. Plus, mouth breathing overnight can contribute to dry mouth, poor sleep quality, and even higher stress levels.

A simple trick? Try mouth taping. I know, it sounds extreme, but a small piece of porous tape over your lips can gently encourage nasal breathing overnight. Over time, this reinforces the habit, and you’ll wake up feeling more rested (and less congested).

My favorite mouthtape, and the one I use each night, is MyoTape.

2. Start Small During Exercise

Nasal breathing during workouts is a game-changer, but it’s tough at first. If you immediately try to breathe only through your nose during a hard training session, you might feel like you’re suffocating. Instead, start small:
  1. Use nasal breathing during your warm-ups and cool-downs.
  2. Gradually increase the intensity while keeping your mouth closed.
  3. If you need to switch to mouth breathing, do so, but return to nasal breathing as soon as possible.
After just a few weeks, your CO2 tolerance will start to improve (i.e. you will feel less breathless using this style of breathing), and what once felt impossible will become second nature.  If you want results, I emphasize here that you need to give yourself time to adapt to nasal breathing. Here’s a bit of research on ‘nasally trained’ recreational runners by George Dallam (Colorado State University – Pueblo): Effect of Nasal Versus Oral Breathing on Vo2max and Physiological Economy in Recreational Runners Following an Extended Period Spent Using Nasally Restricted Breathing. Quick-hitting facts from the study include: 
  1. Nasal running does not limit oxygen uptake capacity (VO2max)
  2. However, it significantly increases running economy (22% lower ventilatory rate, same oxygenation)

3. Train Your CO2 Tolerance With "Breathe Light"

Speaking of CO2 tolerance, this is one of the biggest factors behind that feeling of breathlessness. Your ability to tolerate higher levels of carbon dioxide in your blood determines how well you can function at altitude. A simple but powerful way to train this? The Breathe Light exercise (credit: Oxygen Advantage). Here’s how:
  1. Breathe in and out through your nose, keeping your breaths slow and light—so light that it feels like you’re barely breathing. A visual cue I like to use is thinking that I breathe so slowly that I barely move the hairs inside my nose with each breath.
  2. Maintain this reduced respiratory rate while staying as relaxed as possible. Focus on staying in control, especially at the top and bottom of each breath. Continue for ~3-5 minutes.

4. Understand the WHY Behind Nasal Breathing

Knowing why you’re doing something makes it a whole lot easier to stick with it. Here’s why nasal breathing is so critical for altitude endurance:
  • Activates your diaphragm: The resistance from nasal breathing strengthens your diaphragm, leading to deeper, more efficient breaths.
  • Improves oxygen uptake: Your nose filters, humidifies, and regulates the temperature of incoming air, priming it for optimal absorption.
  • Reduces energy waste: Using the right muscles (diaphragm, not accessory muscles in the chest) makes breathing more efficient, conserving energy for the climb.
  • Enhances CO2 tolerance: Slow nasal breathing builds tolerance to carbon dioxide, which in turn increases oxygen delivery to working muscles.
  • Eliminates dead space: Nasal breathing ensures deeper, more complete air exchange, minimizing wasted breath.
Women doing nasal breathing unblocking exercises
Improving Nasal Breathing for Altitude Endurance Training

Bonus Tips: Nose Unblocking and Decongestion Techniques

If nasal breathing feels impossible because of congestion, it’s worth adding some decongestion strategies to your routine:
  • Do the Nose Unblocking Exercise (credit: Oxygen Advantage)
  • Practice humming to increase nitric oxide production, which helps open up airways and blood vessels
  • Do a few rounds of breath holds (hold after a relaxed exhale and walk, reaching medium air hunger) to clear congestion naturally.
  • Consider using a nasal dilator (like this one) to open up your nose.
  • Don’t forget a tissue (or don’t mind a messy sleeve). Nasal breathing makes for a runny  nose, especially in colder temperatures. 

Start Now and Feel the Difference

Nasal breathing isn’t a quick fix; it comes only with time and practice. However, it’s a powerful tool for endurance and altitude performance, and one that should not be taken (breathe) lightly 😀. Start incorporating these strategies into your training today, and in just a few weeks, you’ll notice a huge difference in your breathing efficiency and stamina.

This article was inspired also by our Instagram post on how to make nasal breathing easier. If you want more high-altitude breathwork tips, follow our #100DaystoEverest campaign on social media and comment “EVEREST” to get weekly training updates.

You have a goal on the mountain. Our goal is to get you there.

Happy training,

Anthony

Steps to Begin Your Training

1. Free Resources:

  • Attend monthly breathwork training sessions (on the first Monday after a workshop, which are on the first Thursday of each month).
  • Download Recal’s breathwork guides for hiking and climbing.
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2. Five-Week Training Program Options:

  • Personal Coaching: One-on-one guidance for $875.
  • Online Video Training: Our most popular option for $275.
  • Self-Guided Plan: Written instructions in PDF format for $75.

Why This Matters

Proper breathwork training doesn’t just help you survive at altitude—it can be the difference between accomplishing your goals — or not. By following a breathwork training program in advance of your trek, climb, race, or other endeavor in the mountains, you can: improve your CO2 tolerance to feel less breathless, strengthen your respiratory muscles, refine your breathing mechanics, keep your oxygen saturations levels high, feel more in control, improve overall movement economy, improve endurance, and ultimately ENJOY your time in the mountains more. 

Ready to take the first step? Explore Recal’s training program options or sign up for the next workshop to experience the transformative power of breathwork training first-hand.

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Have questions or need more information? We’re here to help.
  • Email Us: Reach out to info@recaltravel.com for detailed inquiries.
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Conclusion: There's Now a Better Way to Train for Altitude

Recal’s High Altitude Breathwork Training program equips you with the tools and techniques needed to handle high altitudes confidently. Don’t let altitude concerns hold you back—embrace this comprehensive training program and embark on your adventure with confidence.

Once again, I’m Anthony. From all of us here at Recal, we wish you the best of luck in your upcoming adventures. See you on the mountain soon!

 

Happy Training,

Anthony and the Recal Team

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~ Message from Recal ~

Thanks for stopping by our blog. Here at Recal, we offer breathwork-based coaching to help you prepare for life’s greatest endeavors. 

The latest program we offer is High Altitude Breathwork Training to get you ready for the mountain, even if you live at sea level. We also created Guidebook to use as a daily journaling tool; it has helped leaders around the world live more focused and fulfilling lives.

If you’re curious about our Guides, click the links below to submit your information and receive a free digital copy:

We also have a strategic partnership with Oxygen Advantage and use their products (like mouth tape for sleep and SportsMask for altitude training) to help our community become better leaders through breathwork training and proper breathing habits. You can view their online breath courses and products by clicking here.  

We stand by the things that we offer and promote – and proudly use them ourselves.

If you have any questions, we’re here to help: email us at hi@recaltravel.com.