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Intermittent Hypoxic–Hyperoxic Training

Mountain air for your cells.

IHHT is cell training while you lie down. You breathe oxygen-reduced and oxygen-rich air in turn through a mask — 20 to 40 minutes, completely relaxed. Your mitochondria do the work.

  • More energy every day
  • 20–40 min per session
  • Completely effortless
Oxygen saturation

0%

typical saturation during the altitude phase

Fit person in modern athletic wear doing a light stretch on a sunny terrace with mountain view

How it works

20–40 minutes lying down, no effort required

Current view: For home use

The basic idea

Imagine being at 4,000 metres. Without leaving your seat.

A woman breathing deeply on a mountain ridge at sunrise — the feeling of altitude air, no device involved

Your cells contain mitochondria — tiny power plants that produce all of your energy. Stress, poor sleep, environment and the passing years wear them down. Tired mitochondria mean tired people.

IHHT works with a simple trick: it alternates the oxygen level in the air you breathe. During the altitude phase you get less oxygen (about 9–17%), and during the recovery phase more than usual (up to about 36%). This controlled shift is a stimulus — and your body responds by adapting. Just like altitude training, but without a mountain and without effort.

Stimulus

Low-oxygen phase: the cell gets a clear task to handle.

Recovery

Oxygen-rich phase: the cell gets what it needs to adapt.

Adaptation

Repeated over weeks: your body settles into greater capacity.

The basic research into how cells sense oxygen (the HIF pathway) received the 2019 Nobel Prize in Medicine (Kaelin, Ratcliffe, Semenza). IHHT is an application built on those principles.

Read more on this:What IHHT really is — and what happens inside the cell

How a session works

Five steps. That's really it.

Every IHHT session follows the same simple process.

20–40 min.
A relaxed rest by the window with a glass of water — that is how calm a session feels

  1. Step 1: Arrive

    Put on the mask, get comfortable lying down or sitting.

    • Comfortable clothing is all you need
    • Take a moment to settle

  2. Step 2: Start

    Switch on the device.

    • Mask sits loosely but sealed
    • Breathe calmly through your nose

  3. Step 3: Choose

    Select the programme you want.

    • Your readings are tracked continuously
    • Just speak up if anything feels off

  4. Step 4: Breathe

    Press start, breathe through your nose, and relax.

    • No need to breathe deliberately against it
    • Stay seated, don't get up

  5. Step 5: Afterwards

    Take off the mask and drink enough water.

    • Have something to drink
    • Avoid intense activity afterwards

A few tips beforehand

  • Drink 1–2 glasses of water
  • avoid a heavy meal right before
  • sit or lie down comfortably
  • put your phone on silent

Read more on this:IHHT in everyday life: how it runs, safety and honest expectations

Programmes

Six programmes. One fits what you need today.

You pick what suits your day on the touchscreen. No expertise required — we'll show you how to combine them during your induction.

swipe sideways for all six programmes

Recovery

For regeneration and stress relief

Ideal for
stress, exhaustion, sleep issues, after demanding days, after travel
Character
very gentle, pure relaxation, activates recovery
Frequency
2–5× a week, morning or evening
Feeling afterwards
deeply relaxed, calm mind, more balance

Longevity

For everyday balance

Ideal for
health-conscious people, prevention, vitality
Character
4 minutes of training, 4 minutes of relaxation, balanced cell training
Frequency
2× a week
Feeling afterwards
more energy, better recovery, long-term vitality

Harmony

For regulating your nervous system

Ideal for
entrepreneurs, executives, busy people, mental exhaustion, nervous restlessness
Character
long relaxation phases, activates the parasympathetic nervous system
Frequency
2–4× a week, ideally in the evening
Feeling afterwards
inner calm, clarity, better sleep

Metabolism

Shifting from carb-burning to fat-burning

Ideal for
fatigue, exhaustion, metabolic activation, weight management
Character
training-focused, boosts energy production
Frequency
2× a week, ideally in the morning
Feeling afterwards
activated, more energy, more drive

Detox

A quick energy refresh

Ideal for
in between tasks, focus, after long meetings, before important appointments
Character
short programme, activating, refreshing
Frequency
as needed, even daily
Feeling afterwards
alert, fresh, focused

Performance

The effect of endurance training

Ideal for
athletes, high performers, performance-driven people
Character
the most intense programme, focused on adaptation and capacity
Frequency
2× a week
Feeling afterwards
more capable, more resilient, sharper focus

Sample week

This is what your week could look like

Pick a goal, switch the intensity, tap a day — you'll instantly see which session sits behind it.

4 sessions

Everyday drive, a clear head, steady energy through the week. · A calm start with clear rest days.

Monday

Metabolism

Shifting from carb-burning to fat-burning

Structure
training-focused, boosts energy production
Ideal for
fatigue, exhaustion, metabolic activation, weight management
Rhythm
2× a week, ideally in the morning
Afterwards
activated, more energy, more drive

Safe and simple

  • Used sitting or lying down, 20–40 minutes depending on the programme
  • Programme selection via touchscreen — six presets, no expertise required
  • Induction and support from trained staff
  • Many users fall asleep during the session — that's completely fine

Benefits

What people tell us most often.

  • More energy in daily life

    The single most common feedback: the afternoon feels different.

  • Better sleep

    Many people report falling asleep faster and sleeping more soundly.

  • More resilience to stress

    The nervous system shifts more easily from tension into recovery mode.

  • Recovery

    After exertion, after travel, after demanding weeks.

Why we exist

I was where a lot of you are right now.

Over ten years ago, I moved to Mallorca. From the outside it looked like a fresh start. On the inside, I was running on empty: permanently tired, restless, close to burnout. For a long time I thought I just needed more discipline.

What finally helped wasn't advice — it was a method. I came across Dr. Arkadi Prokopov, a doctor of integrative medicine who's worked with hypoxic training and mitochondrial medicine for decades and practises on Mallorca. Within six months I was back in my life. Not optimised, not biohacked — just back.

That's why ZELLGIPFEL exists. Not as a sales project, but because I want to spare people the detour I had to take.

Christian Irmler, founder of ZELLGIPFEL
Christian Irmler, Founder

Knowledge

Worth reading next

Three articles that answer the most common questions calmly — with sources and without promises.

See all articles

The ZELLGIPFEL Circle

The best referrals come from people who feel better.

Almost everyone who does IHHT for a few weeks ends up telling someone — a partner, a colleague, their own doctor. We turned that into a programme that stays honest: you only recommend what you've experienced yourself.

Two friends walking and laughing along a seaside promenade, sharing their experience
  1. 01

    User

    You do your first series and feel the difference.

  2. 02

    Advocate

    You start telling others. Every referral that leads to a first consultation earns you a free session.

  3. 03

    Ambassador

    You bring IHHT into your world: a practice, a studio, a hotel, a company. We support you with training, material and terms — right up to running your own location.

Referral rewards are granted as benefits in kind and may be taxable. There is no legal entitlement to them. Full details are in the programme document.

Common questions

What people want to know before their first session.

Short, honest, and without promises we can't keep.

  • Yes. Plenty of people do. It's absolutely fine.

  • Many people report feeling calmer or more energetic after just a few sessions. Longer-term adaptations build up over several weeks of regular use. It varies a lot from person to person.

  • Depending on the programme, two to five sessions a week — recovery programmes can be used more often.

  • No. IHHT works independently of exercise, and it's designed precisely for people who currently don't have the energy for training.

  • No. You lie or sit down and breathe. That's the whole thing.

  • Certain pre-existing conditions, pregnancy and acute illness need to be cleared with a doctor first. That's exactly what we go through in the free first consultation, before anything is booked.

  • It depends on the scope and the location. In the first consultation you get a concrete recommendation and a transparent price — with no obligation.

Read more on this:IHHT, sleep and recovery: where to actually start

Question not covered?

Ask us directly

Free first consultation

Let's talk for 20 minutes.

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