How to Breathe When Hiking at Altitude

High altitude is defined as anywhere between 8,000 and 13,000 feet above sea level. At sea level, the percent of oxygen in the air is about 21 percent, but because barometric pressure is lower at high altitudes, the oxygen molecules are more dispersed and each breath delivers less oxygen to the body. At 12,000 feet, each breath brings in about 40 percent less oxygen than at sea level. To get enough oxygen when hiking at high altitudes, your breathing rate must increase even when resting. Altitude sickness results in hiking too high too fast, but the body adjusts in one to three days when hiking responsibly. Prevent altitude sickness through correct breathing and hiking with regular rest stops.

Instructions

    • 1

      Slow your pace as you gain elevation. This keeps your body functioning properly without overexertion. Continuing the same pace as you hike higher and higher will require frequent stops to catch your breath.

    • 2

      Keep an even rhythm. Maintain the same breath/step rhythm as you hike, which will help prevent overexertion.

    • 3

      Take deeper breaths and smaller steps when you first notice breathlessness. Continue to do this until you have a re-established a sustainable pace. Take a breath as you place each foot on steeper areas/climbs.

    • 4

      Rest and relax for two hours for every 1,000 feet of trailhead you hike above your normal elevation. The biggest cause of altitude sickness is going to high altitudes too fast, so resting and relaxing help the body acclimatize, or become used to higher elevations.

    • 5

      Be aware of how you feel. Nausea, difficulty breathing, coordination problems, headache, dizziness and lack of hunger or thirst are all symptoms of altitude sickness and indicate you should rest.