EWOT – heard of it already? This abbreviation stands for "Exercise With Oxygen Therapy" and describes a training method in which you additionally breathe in oxygen during the workout. The goal: performance enhancement, better regeneration and an optimised metabolism. But what is really behind it? In this article you will find everything worth knowing about EWOT and also learn how it differs from the well-known HBOT (hyperbaric oxygen therapy).
What is EWOT?
EWOT literally translated means "training with oxygen therapy". Unlike classic endurance training, here you breathe in oxygen with a particularly high proportion during the movement – usually between 90 and 95 %, compared with about 21 % in normal air.
The whole thing works like this: during training you wear a special mask, connected via a tube to an oxygen reservoir. At the same time you complete a moderate to intensive workout, often on the cycle ergometer or treadmill.
What effects does EWOT promise?
The idea behind it: your body is supposed to be able to deliver better performance through the high proportion of oxygen in the breath and at the same time regenerate faster. Providers of EWOT emphasise above all these points:
✅ Improvement of oxygen uptake: The increased oxygen concentration is supposed to relieve the lungs and help the blood to transport more oxygen.
✅ Increase in blood circulation: Particularly fine capillaries are supposed to be perfused more strongly, which boosts cellular metabolism.
✅ Faster regeneration: After intense training sessions or injuries, EWOT is often used to support recovery.
✅ Support with chronic illnesses: People with lung and cardiovascular diseases or other chronic conditions are also supposed to benefit from EWOT.
Is there scientific evidence?
EWOT is an exciting concept, but the scientific research on it is still in its infancy. First smaller studies show that oxygen uptake in the blood can indeed be increased in the short term during training. That sounds promising – especially for people with limited lung function or cardiovascular diseases this could be a potential advantage.
For healthy athletes, however, the data is so far thin and inconsistent. Although some test subjects report subjectively faster recovery or better well-being after training with oxygen, robust scientific proof of a long-term performance enhancement is so far lacking. Review works and systematic reviews also emphasise that further high-quality studies are necessary in order to be able to validly assess the actual benefit of EWOT.
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How an EWOT training session works
A typical EWOT training session lasts about 15 to 20 minutes. You then train with an oxygen mask, which supplies you with oxygen-rich air, on a cardio machine, often in intervals with variable intensity. Some systems even allow switching between oxygen-rich and oxygen-poor air, in order to promote the body's adaptation even more specifically. Short intervals with oxygen-poor air (hypoxia) put the body under positive stress, whereby, among other things, the formation of red blood cells, mitochondrial activity and the formation of new blood vessels are stimulated. If oxygen-rich air is then breathed in again, the organism can use this "oxygen boost" particularly efficiently – which additionally boosts performance capacity, regeneration and cellular energy production.
The training is offered in specialised studios or practices, occasionally also for the home – whereby special safety precautions have to be observed here.
EWOT vs. HBOT: what is the difference?
Perhaps you have also already heard of HBOT (hyperbaric oxygen therapy) – a method in which you breathe in pure oxygen in a pressure chamber. While HBOT is medically recognised and improves oxygen transport through increased ambient pressure, EWOT is based on movement under normal air pressure.
👉 Here are the most important differences at a glance:
- Oxygen supply: With EWOT you breathe in 90–95 % oxygen at normal air pressure. With HBOT it is 100 % oxygen at increased pressure (usually between 1.5 and 3 ATA).
- Setting: EWOT is carried out actively during training, e.g. on the cycle ergometer or treadmill. HBOT, on the other hand, takes place at rest in a pressure chamber.
- Target group: HBOT is a recognised medical therapy for the most diverse clinical pictures and is also used for regeneration. EWOT is likewise a method that is used for medical reasons, but it is (not yet) as widely recognised as HBOT. It is aimed at people with milder lung and cardiovascular diseases but also at fitness enthusiasts and people in recovery. EWOT is moreover also used by some doctors and research groups in areas such as Alzheimer's, Long Covid, type 2 diabetes, circulatory disorders, cellular health and longevity and biohacking – accompanied by promising reports of positive effects, even if the method is so far not yet officially recognised as a therapy.
- Duration of application: An EWOT session usually lasts 15–20 minutes. An HBOT session is as a rule 60–120 minutes.
- Main goal: EWOT aims to improve oxygen uptake during physical activity. HBOT, on the other hand, provides an intensive oxygen enrichment of the entire body to support healing processes.
Both methods pursue the goal of improving oxygen transport in the body – HBOT is, however, regarded as the more far-reaching therapy with a clearly medical focus, while EWOT finds a broader application also in the fitness and wellness sphere.
Conclusion: is EWOT worthwhile?
EWOT is an exciting method for boosting the body's oxygen supply during training. First scientific approaches suggest that above all people with health restrictions – for example with lung or cardiovascular diseases – could benefit from this method.
For healthy athletes, however, clear evidence that EWOT enhances performance capacity in the long term is so far lacking. If you are curious and want to try it out, EWOT can be an interesting experience – especially to support regeneration. For sustainable training success, however, a well-thought-out training plan, good regeneration and a balanced nutrition remain the decisive factors.
