How to Increase Blood Oxygen and Improve SpO2 Levels

We discuss what a healthy blood oxygen level is and share tips for what you can do to improve yours.

Your blood oxygen level is a key indicator of how well your body is functioning. Below we'll explain what blood oxygen is, how it's measured, what normal levels look like, and what you can do to improve yours.

What is blood oxygen level?

Your blood oxygen level is the amount of oxygen present in your blood. The most common method for measuring it is a process called pulse oximetry. If your blood oxygen level drops too low, it can be a sign or symptom of various medical issues.

Your body requires a constant supply of oxygen to function properly. After it is breathed into the lungs, oxygen is transferred to your bloodstream and circulated through your body in red blood cells. Blood oxygen level indicates how much oxygen is being distributed to your body by the red blood cells.

How is blood oxygen measured?

The most common way to measure your blood oxygen level is with a pulse oximeter. This device shines light through your skin to estimate the amount of oxygen in your blood. The measurement is shown as a percentage called SpO2, or oxygen saturation.

WHOOP, use this same technology to provide readings from your wrist.

What are normal blood oxygen levels?

Pulse oximeters measure your blood oxygen level as a percentage, also referred to as SpO2. A normal blood oxygen level can range from 95-100%. That number is often lower for people with lung diseases or other specific health issues.

Blood oxygen levels that fall below 90% are considered quite low. This is called hypoxemia, and may suggest a need to seek medical attention.

What causes low blood oxygen levels?

Several factors can cause your blood oxygen levels to drop. Medical conditions like asthma, heart disease, or sleep apnea can affect your body's ability to absorb oxygen. Environmental factors, such as being at a high altitude, also reduce the amount of available oxygen.

Short-term illnesses like the flu or a cold can also lead to a temporary decrease.

Symptoms of low blood oxygen levels

Possible symptoms of low blood oxygen levels include:

• Shortness of breath
• Heavy breathing
• Chest pains
• Elevated heart rate
• Increased blood pressure
• Dizziness
• Loss of coordination
• Confusion
• Headaches
• Impaired vision
• Cyanosis

Beyond medical conditions, low levels of oxygen in your blood can result from environmental changes. For example, transitioning to a higher altitude where there is less oxygen in the air.

How to increase your blood oxygen level

There are several things you can do to help boost your blood oxygen level. In the immediate short term:

• Stand or sit up straight. Rather than lying down, which may put pressure on your lungs and make it harder to breathe.
• Cough. If you have a cold or the flu, difficulty breathing can decrease oxygen saturation in your blood. Coughing may loosen up secretions and clear your airway.
• Go outside. Fresh air is good for your lungs and generally has higher levels of oxygen in it. However, if it is very hot or cold out that may hamper your breathing.
• Drink lots of water. Properly hydrated lungs are more efficient at dispersing oxygen into your bloodstream.
• Take slow, deep breaths. This should increase the amount of air going into your lungs.

And on a more long-term basis:

• Practice breathing exercises. Working on deliberate breathing techniques can build up your lung capacity and allow for more oxygen to reach your blood.
• Be active. Physical activity accelerates your breathing rate, enabling you to take in more oxygen. In the same way working out your body improves your fitness, exercising your lungs is good for them too.
• If you smoke, quit. This can rapidly benefit the health of your lungs in a very short time, and to no surprise your blood oxygen level as well.
• Get house plants. Since plants take in carbon dioxide and release oxygen, they freshen the quality of the air you breathe indoors and make it more like what's outdoors.
• Consume iron-rich foods. Red blood cells need iron, so they may function better (and carry more oxygen through your blood) when you get more iron in your diet.

Monitor your blood oxygen level with WHOOP

Most common pulse oximeters track SpO2 from your finger. We implement the same technology to monitor blood oxygen on your wrist. WHOOP also tracks other vital signs and key physiological metrics like resting heart rate, heart rate variability, respiratory rate, skin temperature, and sleep.

WHOOP calculates your blood oxygen level during sleep each night when your body is in its most restful state, alongside respiratory rate. This ensures the most reliable and consistent readings. You can check your SpO2 each morning via the Health Monitor feature.

The WHOOP Health Monitor tracks your blood oxygen level and other valuable physiological metrics.

Understand your body, unlock your potential

Monitoring your blood oxygen level is one part of understanding your overall health and readiness. When you see how your daily choices affect your physiological data, including heart rate variability, you can make smarter decisions for your body.

Frequently asked questions about blood oxygen

What is the fastest way to increase my blood oxygen level?

Simple actions can provide a quick boost. Try sitting up straight to open your lungs, taking several slow, deep breaths, or opening a window to get fresh air.

Should I be concerned if my blood oxygen is 94%?

A blood oxygen level of 95% or higher is generally considered normal. A single reading of 94% may not be a cause for alarm, but it is worth monitoring. If your levels are consistently below 95% or you experience symptoms like shortness of breath or dizziness, you should consult a healthcare professional.

What are the most common causes of low blood oxygen?

Common causes include respiratory conditions like asthma or COPD, heart conditions, and being at high altitude. Temporary illnesses and certain lifestyle factors can also contribute to lower readings.

The products and services of WHOOP are not medical devices, are not intended to diagnose COVID-19, the flu or any other disease, and should not be used as a substitute for professional medical advice, diagnosis or treatment. All content available through the products and services of WHOOP is for general informational purposes only.