Breathing is something we all do without thinking, but did you know that sometimes your body needs a little help to get the oxygen levels it craves?
Blood oxygen saturation, or SpO2, is a measure of how much oxygen your blood is carrying. It is usually expressed as a percentage.
A SpO2 level ofย 95% to 100%ย is consideredย normal.
This means that your blood is carrying almost as much oxygen as it can.
People with lung conditions or those living at high altitudes may have lower SpO2 levels.
In such cases, monitoring and addressing oxygen levels is important to avoid complications.
Here’s how to immediately boost your oxygen levels.
1. Take Deep Breaths
Practice deep breathing exercises by inhaling slowly and deeply through your nose, filling your lungs completely. Imagine your lungs expanding like a balloon, allowing them to take in as much air as possible.
Hold your breath for a few seconds, letting the oxygen saturate your blood, then exhale slowly through your mouth. This helps maximize the oxygen you intake and can also help calm your heart, and nervous system, reducing stress and anxiety.
โDeep breathing exercises can help increase your oxygen levels by helping you to breathe more deeply and efficiently,โ saysย Paul Daidone, MD, a double board-certified internal medicine and addiction medicine physician.ย
2. Get Fresh Air
Fresh air is essential for our health and well-being. It helps improve oxygen levels, boosts energy, and enhances concentration. In today’s polluted world, finding clean, fresh air is becoming increasingly rare. Breathing in polluted air can lead to various health problems,โฆ
โ ๐นEllems๐น (@ellems00) November 8, 2024
Fresh air, especially in natural surroundings, has higher oxygen levels compared to indoor environments, which can be more stagnant and lower in oxygen.
Green spaces with trees and plants are particularly beneficial because plants release oxygen as they photosynthesize, enriching the air with this vital gas.
According to NCBI study even a few minutes outside can make a difference, refreshing your body and mind. Breathing in fresh air can also clear your lungs of pollutants and toxins that accumulate indoors, contributing to better overall respiratory health.
3. Use a Humidifier
If you’re indoors, turn on a humidifier. Moist air is easier for your lungs to absorb, improving oxygen intake and making breathing more comfortable, especially if the air is dry.
This is particularly helpful in dry environments, where low humidity can cause respiratory discomfort and reduce the efficiency of oxygen absorption.
4. Drink Water
Proper hydration helps the blood transport oxygen more efficiently throughout your body, ensuring that your tissues and organs receive the oxygen they need to function optimally.
When you are dehydrated, your blood can become thicker, making it harder for your heart to pump it effectively and reducing oxygen delivery to your cells according to NCBI.ย
Drinking water also helps thin mucus in the lungs, making it easier to clear, which can improve your overall lung function. Consistent hydration supports your body’s natural detoxification processes, aiding in the removal of waste products and helping your cells operate at their best.
Dissolved Oxygen in Water
Dissolved oxygen is most accurately measured using a calibrated dissolved oxygen sensor, which provides readings in milligrams per liter (mg/L) or as a percentage (%DO) as noted by the Government of Northwest Territories.
Dissolved Oxygen Levels in Water
Water Condition
Dissolved Oxygen (mg/L)
Dissolved Oxygen (%DO)
Healthy Water
6.5 – 8
80 – 120
Cool, Clean Water
Higher
Higher
Warm, Polluted Water
Lower
Lower
5. Perform Light Exercise
View this post on Instagram
Engage in a quick session of light aerobic exercise, like brisk walking or cycling.
This increases your heart rate and breathing, which helps you take in more oxygen and distribute it throughout your body.
Harvard Health notes that exercise stimulates the production of endorphins, which can improve your mood and reduce feelings of fatigue, making you feel more energized.
6. Open Your Windows
If going outside isnโt an option, open windows to improve air circulation.
This can reduce carbon dioxide levels indoors, which can accumulate in poorly ventilated spaces, and increase oxygen availability.
Allowing fresh air to flow into your home or workspace helps dilute indoor pollutants, allergens, and toxins, creating a healthier environment.
Regularly airing out your living space can also prevent the buildup of moisture, which can lead to mold growth and negatively impact air quality.
Even if the weather is chilly, cracking open a window for just a few minutes can refresh the indoor air and boost your oxygen intake.
7. Inhale Essential Oils
Use essential oils like eucalyptus or peppermint. Inhale their aroma directly from the bottle or through a diffuser to open up your airways, which can improve oxygen flow and ease breathing.
These essential oils are known for their respiratory benefits; eucalyptus, for example, contains compounds that can help clear mucus from your airways, making it easier to breathe.
Peppermint oil, on the other hand, contains menthol, which has a cooling effect and can help relax the muscles of the respiratory tract.
8. Practice Good Posture
Sitting or standing up straight, with your shoulders back opens up your lungs, allowing for deeper breaths and more oxygen intake, which can improve your overall energy levels and concentration.
Poor posture, such as slouching or hunching over, compresses your lungs and restricts their ability to expand fully, reducing the amount of air you can inhale.
Practicing good posture regularly can also boost your confidence and mental clarity, as proper breathing is closely linked to cognitive function and mood.
9. Use Nasal Strips
Apply nasal strips to your nose. These strips work by gently lifting the sides of your nose, opening up your nasal passages, and making it easier to breathe deeply.
Nasal strips are particularly helpful for people with allergies, colds, or structural nasal issues, such as a deviated septum, that make breathing difficult.
10. Elevate Your Head
If youโre lying down, prop yourself up with pillows to elevate your head and upper body.
This can help open up your airways and make it easier for you to breathe deeply, improving your oxygen intake during sleep or rest.
Elevating your head can be particularly beneficial if you suffer from conditions like sleep apnea, acid reflux, or congestion, which can obstruct breathing when lying flat.
This simple adjustment can also reduce the risk of fluid buildup in your lungs, which can occur when lying down for extended periods.
11. Sit or Stand Up Straight
The way you sit or stand can affect your breathing and, consequently, your oxygen levels.
Poor posture, like slouching, compresses your lungs and reduces their capacity to take in air according to studies.
To improve your oxygen intake, sit or stand up straight, with your shoulders back and your chest open.
How to Keep Your Lungs Healthy
Maintaining healthy lungs is essential for optimal oxygen levels. Here are some tips to keep your lungs in top shape:
- Smoking damages lung tissue and reduces lung capacity, making it harder to get the oxygen you need. Avoiding smoke, whether from cigarettes or other sources, is crucial.
- Regular physical activity helps improve lung function and oxygen intake. A healthy weight reduces the strain on your lungs and heart.
- Hydration keeps mucus in your lungs thin and easier to clear, while a balanced diet provides the nutrients your body needs to maintain strong respiratory health.
- Regular check-ups can help detect and address any issues with your lungs early on.
- Vaccinations, such as the flu shot, can protect your lungs from infections that can lower oxygen levels. Avoiding pollution helps prevent lung damage.
- Washing your hands frequently reduces the risk of respiratory infections that can compromise lung function.
Methods for Measuring
Blood oxygen levels, or oxygen saturation, are measured using a pulse oximeter.
This small, clip-like device attaches to a finger or other body part and calculates the proportion of oxygen-carrying red blood cells to those without oxygen.
The process is painless, non-invasive, and carries no known risks.
A pulse oximeter works by emitting light that travels through the skin, nail, tissue, and blood to a sensor on the opposite side.
Based on how much light is absorbed versus passed through, the device determines the blood’s oxygen saturation level.
Accuracy of Pulse Oximeters
Pulse oximeters are incredibly helpful for checking blood oxygen levels, but theyโre not perfect.
Several factors can lead to inaccurate readings, such as:
- Movement during the measurement
- Certain types of lighting
- Skin pigmentation
- Nail polish
- Use of intravenous dyes
- Exposure to carbon monoxide
If I suspect that a pulse oximeter reading doesnโt reflect the actual blood oxygen level, I might recommend an arterial blood gas (ABG) test.
This test involves drawing a small sample of blood from an artery, usually in the wrist or arm.
It gives a much more precise measurement of oxygen in the blood, expressed in millimeters of mercury (mm Hg).
For reference, a typical ABG oxygen reading falls between 80 and 100 mm Hg.
While the test is more invasive, itโs the gold standard for confirming oxygen levels when accuracy really matters.
The Bottom Line
Boosting your oxygen levels is easier than you might think. Small tweaks to your daily routine, like taking deep breaths, stepping outside for fresh air, and drinking plenty of water, can make a big difference in how you feel.
Keeping your lungs healthy and knowing your blood oxygen levels are also key to making sure your body gets the oxygen it needs to stay strong and thrive.
References:
- Kim D, Chen Z, Zhou LF, Huang SX. Air pollutants and early origins of respiratory diseases. Chronic Dis Transl Med. 2018 Jun 7;4(2):75-94. doi: 10.1016/j.cdtm.2018.03.003. PMID: 29988883; PMCID: PMC6033955.
-
Byber K, Radtke T, Norbรคck D, Hitzke C, Imo D, Schwenkglenks M, Puhan MA, Dressel H, Mutsch M. Humidification of indoor air for preventing or reducing dryness symptoms or upper respiratory infections in educational settings and at the workplace. Cochrane Database Syst Rev. 2021 Dec 10;12(12):CD012219. doi: 10.1002/14651858.CD012219.pub2. PMID: 34891215; PMCID: PMC8664457.
-
Watanabe K, Stรถhr EJ, Akiyama K, Watanabe S, Gonzรกlez-Alonso J. Dehydration reduces stroke volume and cardiac output during exercise because of impaired cardiac filling and venous return, not left ventricular function. Physiol Rep. 2020 Jun;8(11):e14433. doi: 10.14814/phy2.14433. PMID: 32538549; PMCID: PMC7294577.
-
Kang KW, Jung SI, Lee do Y, Kim K, Lee NK. Effect of sitting posture on respiratory function while using a smartphone. J Phys Ther Sci. 2016 May;28(5):1496-8. doi: 10.1589/jpts.28.1496. Epub 2016 May 31. PMID: 27313358; PMCID: PMC4905897.
