Why Altitude Changes Matter

Most of the Camino Francés is at moderate elevations, but certain sections—especially the Pyrenees crossing—can take you above 4,500 feet (1,400 meters). While this isn’t extreme altitude, the combination of:

Continuous uphill walking
A heavy backpack
Long distances
And possibly COPD, asthma, or other respiratory conditions

…can challenge even experienced walkers.

Symptoms you might experience include:

Shortness of breath
Fatigue earlier than expected
Rapid heartbeat
Dizziness or mild headaches

Knowing what to expect allows you to prepare ahead of time, so you can enjoy the scenery rather than struggle with each breath.

FUN FACT; Total Elevation Gain on the Camino Francés is 29,000 ft of total ascent
(≈ 8,200–8,800 meters gain)

That’s like climbing Mount Everest from sea level!
(And descending it again!)

Preparing Your Lungs Before You Go

Training your lungs before you set foot on the Camino can make a world of difference. Here are a few ways to build lung strength and endurance:

1. Cardio Training

Incorporate regular aerobic exercise at least 3–4 times per week:

Brisk walking or hiking on hilly terrain
Cycling or rowing
Swimming for full lung expansion

This helps your body get used to sustained exertion and improves oxygen efficiency.

2. Breathing Exercises

Simple breathing practices can strengthen your diaphragm and improve lung capacity.

My favorites include:

Diaphragmatic breathing:

Breathe deeply into your belly instead of shallow chest breathing.
Box breathing (4-4-4-4):

Inhale for 4 counts, hold for 4, exhale for 4, hold for 4.
Pursed-lip breathing:

Inhale through your nose, then exhale slowly through pursed lips as if blowing out a candle.

This is especially helpful if you have COPD or asthma.

Tip: Practice these for 5–10 minutes a day leading up to your Camino departure.

3. Acclimate Gradually If Possible

If you can, plan to arrive in Europe a few days early and do shorter hikes or city walks before starting the Camino.

This helps your body adjust to altitude changes naturally and gives you a chance to recover from jet lag before the big climb.

If you are walking the Frances Way, your first day will be climbing the Pyrenees Mountains-It’s a BIG DAY!

Breathing Tips While Walking

Once you’re on the trail, proper breathing can help you conserve energy and stay steady on steep climbs.

1. Pace Yourself

Start slow, especially during the first few days.
Avoid the temptation to keep up with faster pilgrims.
A gentle pace helps prevent fatigue and lung strain.

2. Use Rhythmic Breathing

Coordinate your breath with your steps:

Inhale for two steps, exhale for two steps on flat terrain.
Switch to inhale for two steps, exhale for three when climbing.

This creates a natural walking rhythm and keeps you from holding your breath during exertion.

3. Lighten Your Load

The heavier your backpack, the harder your lungs and muscles must work.

Aim for a pack weight of 10% or less of your body weight.
Use a luggage transfer service if needed—it’s common on the Camino and worth the extra comfort.

4. Stay Hydrated

Dry air and exertion can lead to dehydration, which makes breathing more difficult.

Sip water frequently throughout the day.
Consider electrolyte tablets on hot or strenuous days.

Natural Remedies for Lung Support

As a pilgrim, I love using natural remedies to keep my lungs clear and my breathing strong.

Essential Oils:

Eucalyptus and peppermint oils can be inhaled for clearer breathing.
Dab a drop on your scarf or bandana.

Herbal teas:

Thyme or ginger tea is soothing for tired lungs.
Mint tea helps open airways and refreshes you at the end of the day.

Foods for lung health:

Garlic and onions (common in Spanish cuisine!)
Leafy greens like spinach and kale
Citrus fruits like oranges for vitamin C boost

A food buffet along the Camino de Santiago trail — This place was one of our favorite stops. A local created a rest spot for pilgrims with this amazing spread of food.

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Signs You Should Slow Down or Stop

Even with preparation, it’s important to listen to your body. If you experience:

Persistent dizziness or confusion
Extreme shortness of breath, even at rest
Chest pain
A severe headache that doesn’t improve

These could be signs of something more serious, like altitude sickness or a heart issue.

Stop immediately, rest, and seek medical help if symptoms don’t improve.

Pilgrim Tip:Pharmacies (farmacias) are plentiful in Spain and marked with a green cross. The pharmacists are incredibly helpful and can advise you on over-the-counter remedies or whether you should see a doctor.

A pharmacy along the Camino de Santiago — A local pharmacy along the Camino.

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Recovery and Rest Days

Don’t underestimate the power of rest! Taking a rest day in beautiful Camino cities like Pamplona, Burgos, or León can:

Give your lungs time to recover
Help your muscles rebuild strength
Allow you to enjoy local sights and culture

My Personal Experience

On my first Camino day through the Pyrenees, I remember feeling both exhilarated and overwhelmed. My heart pounded, my breathing felt shallow, and for a moment I wondered if I’d trained enough. It was a hard climb.

But then I slowed my pace, focused on deep breathing, and paused often to admire the stunning views. By the time I reached Roncesvalles, I felt a deep sense of accomplishment—and my lungs were stronger for the journey ahead.

Conclusion: Breathe Deep, Walk Strong

Managing altitude changes on the Camino de Santiago doesn’t have to be intimidating.

With preparation, mindful breathing, and a willingness to listen to your body, you can cross the Pyrenees and beyond with strength and confidence.

Remember, every breath you take is a reminder of this incredible journey you’re on—a journey of growth, connection, and transformation.

Pyrenees Mountains, Camino de Santiago — Pyrenees Mountains. The views are stunning.

Next Steps and Resources

For more Camino preparation tips, check out:

And don’t forget to follow along on Instagram at @Caminos.Chronicles for inspiration and tips.

Buen Camino, my friend! May your lungs—and your heart—carry you forward, one beautiful step at a time.

Renae

Managing Altitude Changes on the Camino: Breathing and Lung Health Tips

Why Altitude Changes Matter