Lifestyle Changes to Maintain Healthy Blood Oxygen Levels

Oxygen levels have a significant impact on our health, particularly for individuals with respiratory conditions. Low oxygen levels commonly result in symptoms such as shortness of breath, dizziness, and other indications that require proper monitoring and care. Individuals with respiratory conditions may require the use of supplemental oxygen therapy to enhance their oxygen levels. This therapy enhances the inhalation of oxygen for children to adults with weakened airways caused by respiratory conditions.

Having a healthy level of oxygen in the blood is an integral part of staying healthy and living life to its fullest. Oxygen is crucial for various bodily functions, including facilitating the production of energy within cells , to allow cells to carry out normal physiological processes. A typical normal blood oxygen saturation reading for children to adults is 95-100%. If the saturation drops below 95% in this age group, it may indicate or reduced oxygen levels in the blood – a condition referred to as hypoxemia.

Hypoxemia can be caused by a wide variety of factors, but often occurs when there are restrictions in the lungs’ airways, leading to problems with breathing effectively. In some cases, hypoxemia can occur due to heart problems which limit adequate circulation and delivery of oxygenated blood across the body. This condition has several serious health consequences if left untreated – including impaired organ functions and activities, fatigue, and possible cardiac arrest. To prevent these difficulties from developing further, it’s important to seek medical attention immediately if you experience any signs or symptoms associated with dangerously low blood oxygen levels.

Oxygen Saturation

Oxygen saturation is an important measure of overall health and wellbeing. In children to adults, a healthy oxygen saturation reading is between 95% and 100%. It is critically important to know that for neonates, infants and some individuals with complex health conditions , oxygen levels will differ and must only be interpreted and advised upon by a licensed medical professional.

The oxygen saturation level provides an indication of the saturation of oxygen within your red blood cells. It is a valuable piece of clinical information that can greatly assist a health professional to evaluate current health concerns.

A pulse oximeter is typically used to test or monitor oxygen levels in the blood. It is a small device that attaches to the person’s fingertip and measures the amount of oxygen in the blood. There are two primary methods for measuring or testing blood oxygen levels: a blood draw test and pulse oximetry with an oximeter. Health professionals use a pulse oximeter as a quick and non-invasive way to check a person’s oxygen saturation if they have any breathing or cardiac problems. This kind of monitoring can alert health professionals of potential signs of heart attack, pneumonia, respiratory failure and many other conditions before they become more serious. Maintaining normal oxygen levels can help improve both physical and mental strength while maximising circulation, alertness, energy and overall happiness.

How can you Measure Blood Oxygen Levels?

Measuring the oxygen level in a person’s blood is an essential part of medical testing. One way to measure a person’s blood oxygen level is known as an ABG test—an arterial blood gas test—which doctors carry out in a hospital. During the procedure, they take samples of arterial blood from the patient’s wrist and use it to evaluate the partial pressure of oxygen (in mmHg) and other factors such as acid-base balance. This type of testing cannot be performed at home and must be done by a trained professional.

However, there is now a cheaper alternative available for those interested in monitoring their own oxygen saturation levels: the pulse oximeter. The small clip is attached to your finger and measures your oxygen saturation indirectly by shining light through the tissue to measure how much light is absorbed by the haemoglobin in your blood. The results are displayed on the device itself (usually as a percentage) so you have an immediate indication of your oxygen saturation without having to go through invasive tests or wait hours for results from a laboratory. Pulse oximeters are designed for ease of use as well, so anyone can take readings quickly and accurately.

Symptoms of Low Blood Oxygen

Low blood oxygen levels (hypoxemia) can have significant health implications. When the body’s oxygen level is below the standard range, it can result in various physical symptoms, including shortness of breath, headaches, restlessness, dizziness, and rapid breathing. These symptoms typically occur due to the body being unable to maintain adequate blood flow, airflow and exchange of gases within the tissues.  If these symptoms become more frequent or severe over the course of time, they could potentially indicate an underlying medical condition that needs to be addressed with medical advice and treatments.

When hypoxemia is severe, it can lead to even more serious conditions such as pneumonia and even lung failure if left untreated for too long. As such, anyone experiencing any of these symptoms should seek medical attention right away in order to mitigate the risks. It’s also important for patients to follow their doctor’s instructions carefully for any prescribed treatment as well as addressing any lifestyle changes that may help improve their overall health and wellbeing. Taking appropriate steps towards managing hypoxemia is critical in avoiding further problems down the road.

Causes of Low Blood Oxygen

Low blood oxygen (hypoxemia) is a serious medical condition which can occur if the oxygen in the air is too low or if the lungs are unable to take in and distribute oxygen throughout the body. When this happens, many cells and tissues suffer from a lack of adequate oxygen, which can lead to serious complications within the body. Hypoxemia is also dangerous because it means that there’s not enough oxygen circulating through the bloodstream that reaches the lungs to pick up fresh oxygen for transport around the body.

There are several potential causes of hypoxemia. These include smoking, environmental contaminants like smog, high altitude exposure without proper acclimation, asthma exacerbations or attacks, acute pulmonary oedema or congestive heart failure, pneumonia, anemia due to iron deficiencies, other lung infections, and congenital heart defects. Treating hypoxemia requires identifying and addressing its underlying cause through lifestyle changes like quitting smoking or improving diet and exercise habits and speaking with your treating doctor.

How to Increase your Blood Oxygen

One of the best things you can do to increase your blood oxygen level is to keep your posture upright. This helps open up your body’s airways and allows for better breathing, resulting in increased oxygen intake. Sitting or standing instead of lying down can specifically be helpful since this helps keep pressure from compressing the lungs. In addition, coughing regularly when you feel congested is another way of helping to clear mucus from the lungs that may otherwise hinder airflow. Being sick can often make it difficult for people to breathe deeply enough, so use caution and take care if you think you are at risk of reduced oxygen saturation in your blood.

Staying Active

Staying active is another important factor in boosting oxygen levels in the bloodstream. Exercise helps expand an individual’s lung capacity and increases heart rate which increases circulation of fresh oxygenated blood throughout the body while also ridding it of carbon dioxide waste gases. Other lifestyle changes such as quitting smoking or reducing alcohol consumption are other effective ways to maximise overall oxygen levels within the body. Additionally, it’s always important to speak with a doctor if you feel like something might be wrong, they can provide suggestions on additional ways to improve and regulate blood oxygen levels specific to a person’s medical history prior to their current health condition.


When it comes to specific techniques that are designed for improving lung health and maximising a person’s ability to draw in larger amounts of air, there are a few methods worth exploring further. You may want to focus on diaphragmatic breathing or meditative/yoga practices like Pranayama breathing as both have beneficial effects for those suffering from pulmonary issues. Additionally, simply committing yourself regular walks outdoors every day can help bring more oxygen into your lungs while freeing them of stale indoor air pollutants that can otherwise aggravate respiratory conditions.

Quit Smoking

Smoking has been found to have negative effects on the lungs, including damage and a reduction in the ability to absorb oxygen.

Smoking is detrimental to maintaining healthy blood oxygen levels. Tobacco smoke contains a variety of chemicals that damage the lungs, reducing their ability to absorb oxygen and leading to health problems such as emphysema or chronic obstructive pulmonary disease (COPD). Additionally, smoking cigarettes increases your risk of developing long-term health problems. The tar in cigarette smoke coats the inside of the lungs, leading to inflammation and infection.

Breathing Exercises

When looking into exercises to improve oxygen levels and strengthen one’s lungs, ACBT (Active Cycle of Breathing Techniques) exercises are highly recommended. These are movements that encourage the draining of built-up mucus or other irritants from the chest, giving the lungs more room to expand and increase their capacity. However, if individuals are feeling unwell with a range of symptoms such as acid reflux, nausea, blood in phlegm, recent injuries to the chest/spine/ribs or difficulty breathing then it is important to avoid these positions and seek medical advice. Additionally, one should not attempt any ACBT exercises around meal times as this may worsen symptoms. To maximise benefit from this exercise positioning wise in regards to relieving mucus build up from the upper lobe; sit up straight leaning against a pillow on the headboard for optimum support and comfort while executing the necessary movements.

Heart Sure

You can accurately and safely monitor your health, including your oxygen saturation levels, pulse rate, and blood pressure with Heart Sure products, which are premium and affordable.

The Heart Sure Bluetooth Pulse Oximeter* – a cutting-edge device designed to swiftly and conveniently measure Oxygen Saturation (SpO2) and Pulse Rate through the simple placement of an index finger. This portable device combines technological excellence with user-friendly accessibility, offering an innovative solution for health monitoring. This feature-rich device proves particularly advantageous in scenarios such as pre/post-exercise and pre/post-operative conditions, where monitoring oxygen saturation are essential.


One of the remarkable features of the Heart Sure Bluetooth Pulse Oximeter is its advanced algorithm, adept at minimising motion-related interference and subsequently enhancing measurement accuracy, even in instances of low perfusion. Additionally, the device incorporates a Perfusion Index (PI) function, a metric that reflects the strength of the pulse at the sensor site on the finger. Ranging from a value as low as 0.2% to higher values for stronger pulses, the Perfusion Index provides valuable insights into pulse strength variations, offering users a comprehensive understanding of their physiological status.

When to See a Doctor

When it comes to medical matters, prevention is always better than cure. It’s important to be aware of the kinds of symptoms that could indicate a more serious underlying condition, and when to contact a doctor for advice or treatment. Symptoms such as severe and sudden shortness of breath, shortness of breath when at rest, or waking suddenly with a feeling of choking are all indications that it’s time to call your local emergency services. In addition, if you experience severe shortness of breath during physical exercise or activity, this is a critical warning sign that you should seek emergency services immediately.

It’s also important for those undertaking strenuous activities at high altitude to be aware of the extra dangers that can be caused by the lack of oxygen in the atmosphere. Symptoms such as severe shortness of breath accompanied by a cough, rapid heartbeat and fluid retention are particular markers for those who have quickly reached altitudes higher than what their body may handle. While some discomfort due to altitude sickness is normal, any combination of these symptoms should not be ignored and a doctor should be notified immediately.

*Always read the label and follow the directions for use. Consult your health professional to evaluate the readings.


  1. Optimal Blood Oxygen Level – Nao Medical
  2. Normal blood oxygen levels: What is safe, and what is low? (medicalnewstoday.com)
  3. How to Increase Blood Oxygen Level | WHOOP
  4. How to Improve Lung Health & Increase Body Oxygen Levels Naturally (ckbhospital.com)
  5. Lifestyle Changes for Heart Failure | American Heart Association




  • The beautiful imagery you’ve painted of a balanced life, incorporating mindful breathing exercises and nourishing habits, is truly motivating. It’s like a gentle nudge to embrace a lifestyle that not only sustains but elevates our well-being.

    Thank you for being a beacon of guidance on this wellness journey! Here’s to a life filled with deep breaths, vitality, and the joy that comes from nurturing our bodies. Excitedly looking forward to more wisdom from Smart Wellness!

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