How it Works
Week-by-Week Course Breakdown
Intro & Breathing Mechanics
In Week 1, you will establish your baseline breath assessments, which will help you track your progress over the 5 weeks. You will also learn foundational breathwork protocols that will be key to your training.
Start with the fundamentals. You’ll learn—and develop muscle memory for—how to breathe Nose, Slow, and Low (N-S-L) to optimize oxygen uptake and nervous system regulation. This is the foundation for everything else.
- Breath Assessments so you can track your progress
- Respiratory Muscle Training and High Altitude Simulation Exercises.
- Video description of what to expect for the week
- Demo videos of each exercise
CO₂ Tolerance Protocols
Week 2 will build on the foundational breathwork exercises and incorporate more sport-specific movements (including uphill terrain)
We introduce CO₂ tolerance training and intermittent hypoxia to simulate altitude stress. You’ll experience what breathlessness feels like—and build your tolerance to it, safely.
- Breath Assessments so you can track your progress
- Respiratory Muscle Training and High Altitude Simulation Exercises.
- Video description of what to expect for the week
- Demo videos of each exercise
Respiratory Muscle Training
Week 3’s goal is to build mental resilience and acuity in the face of breathlessness. We also introduce the use of the SportsMask.
This is strength training—for your breath. You’ll begin inspiratory and expiratory muscle exercises that condition your diaphragm and intercostals, improving stamina and recovery under load.
- Breath Assessments so you can track your progress
- Respiratory Muscle Training and High Altitude Simulation Exercises.
- Video description of what to expect for the week
- Demo videos of each exercise
Elevate your Performance
This week brings together all three parts of your training: better breathing mechanics, adaptation protocols, and respiratory muscle training. This will be the most challenging – and rewarding – week of training.
And now, you get to put your new skills to the test on the mountain.
- Breath Assessments so you can track your progress
- Respiratory Muscle Training and High Altitude Simulation Exercises.
- Video description of what to expect for the week
- Demo videos of each exercise
Mountain Application & Recovery
In the final days, we share tips on breathing techniques during your mountain adventure, plus Recovery Breathing protocols and exercises to combat altitude sickness. We also share the long-term benefits of breathwork for life beyond the mountain.
This isn’t just for training before your event; you will learn the most effective way to breathe ON the mountain. We also share our suite of recovery breathing protocols (featuring the 3 R’s: Re-oxygenate, Re-acidify, Reboot) for muscle recovery and to aid your acclimatization process.
- Breath Assessments so you can track your progress
- Respiratory Muscle Training and High Altitude Simulation Exercises.
- Video description of what to expect for the week
- Demo videos of each exercise
The only equipment you NEED are your breath and body.
What Happens to Your Body at Altitude?
As you climb higher in altitude, several key physiological changes occur in your body — particularly in your respiratory system — that make everything feel harder.
- Hypoxia: Lower blood-oxygen saturation impairs performance and endurance.
- Respiratory Muscle Fatigue: Thin air forces your diaphragm and intercostals to work harder.
- Cognitive Fog: Reduced oxygen delivery can hinder focus, memory, and mental clarity.
- Irritated Airways: Dry, cold air may irritate airways — especially if you do not use your nose to inhale.
Take Your Free Breath Assessment inside Basecamp
Oxygen Level Calculator
Chart and calculator via Baillie Laboratory Network
Trackable Progress
BOLT
CO2TT
MBT
LOM
ROM
By the end of the course, you’ll see measurable improvements—not just in numbers, but in how you feel when you train, recover, and climb.
What You’ll Do
Better Breathing Mechanics
(B in B.A.S.E.)
Start with the fundamentals. You’ll learn—and develop muscle memory for—how to breathe Nose, Slow, and Low (N-S-L) to optimize oxygen uptake and nervous system regulation. This is the foundation for everything else.
Adaptation Protocols
(A in B.A.S.E.)
We introduce CO₂ tolerance training and intermittent hypoxia to simulate altitude stress. You’ll experience what breathlessness feels like—and build your tolerance to it, safely.
Respiratory Muscle Training
(S in B.A.S.E.)
This is strength training—for your breath. You’ll begin inspiratory and expiratory muscle exercises that condition your diaphragm and intercostals, improving stamina and recovery under load.
Elevate your Performance
(E in B.A.S.E.)
And now, you get to put your new skills to the test on the mountain.
On-Mountain and Recovery Protocols
BONUS
This isn’t just for training before your event; you will learn the most effective way to breathe ON the mountain. We also share our suite of recovery breathing protocols (featuring the 3 R’s: Re-oxygenate, Re-acidify, Reboot) for muscle recovery and to aid your acclimatization process.